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July Free Saturday - Mr. Joshua

Mr. JoshuaCrossFit Hero WOD - "Mr. Joshua"

Five Rounds for Time of:
  • 400m Run
  • 30 GHD Situps 
  • 15 Deadlifts -250 lb. M/185 lb. W

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Compare to Jan 2009, Nov 2008, and Oct 2008

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Welcome to all our visitors today! Strong work in learning new things, accepting the challenge of the workout, and giving CrossFit a try today!

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Welcome to Brian and Lisa, visiting from CF Fury (Phx)!

IMG_1113IMG_1113IMG_1113NUTS and BOLTS Session #6 -Snatch

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Skill Work:  Intensive Burgener warmup, lots of attention to positions of first, second, and third pull and OHS, straight arms, pulling back through movement to stay in heels as long as possible.  PVC to light weight.

                   Power Snatch 2 on the minute for 5-8 minutes.

WOD:  AMRAP in 7 min:

1 Power Snatch
1 Hang Power Snatch
1 Snatch Balance
1 Overhead Squat

Posted by on July 28, 2012 |

Comments

CrossFit Flagstaff

Ryland - 30:21
Jesse - 33:48
Amanda H. - 33:52

Posted by: CrossFit Flagstaff | July 28, 2012 at 05:32 PM

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