tag:blogger.com,1999:blog-72086845957821564742010-07-31T19:06:07.724-04:00Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.comBlogger704125tag:blogger.com,1999:blog-7208684595782156474.post-36266067919142019342010-07-31T11:33:00.002-04:002010-07-31T11:39:29.549-04:00For time:<br />100 ft. Burpee/Long Jumps<br />50 SDLHPs 65/45<br />50 Jumping Pull-ups<br />50 Weighted Sit-ups 20/10<br />50 Scissor Lunges<br />50 Medball Cleans<br />800 M Run<a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFRC8rJh1xI/AAAAAAAAFus/hcbTZ_yA6AQ/s1600/039.JPG"><img id="BLOGGER_PHOTO_ID_5500094655068493586" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFRC8rJh1xI/AAAAAAAAFus/hcbTZ_yA6AQ/s400/039.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFRC8dV2l-I/AAAAAAAAFuk/EhdvayRpXLw/s1600/023.JPG"><img id="BLOGGER_PHOTO_ID_5500094651362088930" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFRC8dV2l-I/AAAAAAAAFuk/EhdvayRpXLw/s400/023.JPG" border="0" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFRCvvOETGI/AAAAAAAAFuc/AI-V8aWOhQ8/s1600/025.JPG"><img id="BLOGGER_PHOTO_ID_5500094432822971490" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFRCvvOETGI/AAAAAAAAFuc/AI-V8aWOhQ8/s400/025.JPG" border="0" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFRCvcClLBI/AAAAAAAAFuU/7f49YLpsvwk/s1600/029.JPG"><img id="BLOGGER_PHOTO_ID_5500094427674520594" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFRCvcClLBI/AAAAAAAAFuU/7f49YLpsvwk/s400/029.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFRCu-38PGI/AAAAAAAAFuM/cR-ZYPmgXoM/s1600/015.JPG"><img id="BLOGGER_PHOTO_ID_5500094419845266530" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFRCu-38PGI/AAAAAAAAFuM/cR-ZYPmgXoM/s400/015.JPG" border="0" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFRCuincwkI/AAAAAAAAFuE/GI8elYws61o/s1600/005.JPG"><img id="BLOGGER_PHOTO_ID_5500094412259902018" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFRCuincwkI/AAAAAAAAFuE/GI8elYws61o/s400/005.JPG" border="0" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFRCuVnttFI/AAAAAAAAFt8/-4zbNEwDRAk/s1600/009.JPG"><img id="BLOGGER_PHOTO_ID_5500094408771351634" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFRCuVnttFI/AAAAAAAAFt8/-4zbNEwDRAk/s400/009.JPG" border="0" /></a></div></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-3626606791914201934?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com1tag:blogger.com,1999:blog-7208684595782156474.post-9797616582266907442010-07-30T10:02:00.001-04:002010-07-30T10:04:52.117-04:005 rounds for time:<br />200 M Sprint<br />12 Thrusters 95/65<br />12 KB Swings<br />12 Box Jumps<br />12 V-ups<a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFLbt_T5tdI/AAAAAAAAFt0/b_k8P47pmm4/s1600/020.JPG"><img id="BLOGGER_PHOTO_ID_5499699678108300754" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFLbt_T5tdI/AAAAAAAAFt0/b_k8P47pmm4/s400/020.JPG" border="0" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TFLbtelhJXI/AAAAAAAAFts/ACkG04Ktatg/s1600/012.JPG"><img id="BLOGGER_PHOTO_ID_5499699669323818354" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TFLbtelhJXI/AAAAAAAAFts/ACkG04Ktatg/s400/012.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFLbtNU99-I/AAAAAAAAFtk/unAEdyLUESw/s1600/021.JPG"><img id="BLOGGER_PHOTO_ID_5499699664691001314" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFLbtNU99-I/AAAAAAAAFtk/unAEdyLUESw/s400/021.JPG" border="0" /></a></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-979761658226690744?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-6548717416240897142010-07-29T19:32:00.002-04:002010-07-29T19:36:03.012-04:00For time<br />100 ft walking lunge<br />21 push ups<br />21 ab mat sit ups<br />100 ft walking lunge<br />18 push ups<br />18 ab mat sit ups<br />100 ft walking lunge<br />15 push ups<br />15 ab mat sit ups<br />100ft walking lunge<br />12 push ups<br />12 ab mat sit ups<br />100 ft walking lunge<br />9 push ups<br />9 ab mat sit ups<br />100 ft walking lunge<br />6 push ups<br />6 ab mat sit ups<br />100 ft walking lunge<br />3 push ups<br />3 ab mat sit ups<br /><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFIP1sFG4mI/AAAAAAAAFtc/vwaBQ_hK60M/s1600/DSC_1279.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5499475510012863074" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFIP1sFG4mI/AAAAAAAAFtc/vwaBQ_hK60M/s400/DSC_1279.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TFIP1SqBGEI/AAAAAAAAFtU/WOH_imWJmNo/s1600/DSC_1278.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5499475503188351042" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TFIP1SqBGEI/AAAAAAAAFtU/WOH_imWJmNo/s400/DSC_1278.JPG" /></a><br /><br /><div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-654871741624089714?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-24017429714150134192010-07-28T19:59:00.005-04:002010-07-28T20:12:48.987-04:005 Rounds<br />Power cleans x 10<br />Box jumps x 10<br />100m sprint<br /><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFDG3uMoJUI/AAAAAAAAFtM/xGu2SDXIOkA/s1600/DSC_1308.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5499113805615473986" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TFDG3uMoJUI/AAAAAAAAFtM/xGu2SDXIOkA/s400/DSC_1308.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TFDG3ad4C7I/AAAAAAAAFtE/_he7S7qWAOo/s1600/DSC_1305.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5499113800319110066" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TFDG3ad4C7I/AAAAAAAAFtE/_he7S7qWAOo/s400/DSC_1305.JPG" /></a><br /><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFDG2CpvX9I/AAAAAAAAFs8/tWgvYh57nog/s1600/DSC_1295.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5499113776746553298" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFDG2CpvX9I/AAAAAAAAFs8/tWgvYh57nog/s400/DSC_1295.JPG" /></a><br /><div><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFDGiuNNtCI/AAAAAAAAFss/mGB60l-kZKA/s1600/DSC_1283.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5499113444840682530" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFDGiuNNtCI/AAAAAAAAFss/mGB60l-kZKA/s400/DSC_1283.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TFDGiBwNMQI/AAAAAAAAFsk/N6P7lP7uvMg/s1600/DSC_1284.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5499113432907854082" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TFDGiBwNMQI/AAAAAAAAFsk/N6P7lP7uvMg/s400/DSC_1284.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFDGhz90lDI/AAAAAAAAFsc/zXP_ZxjKdO4/s1600/DSC_1278.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5499113429206864946" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TFDGhz90lDI/AAAAAAAAFsc/zXP_ZxjKdO4/s400/DSC_1278.JPG" /></a></div></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-2401742971415013419?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-23200721511185749362010-07-27T20:35:00.002-04:002010-07-27T20:37:35.025-04:00Back squat<br />5-5-5-5-5<br />THEN<br />4 Rounds<br />7 OHS 85/55<br />7 Squat thrusters<br /><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TE97lQPc51I/AAAAAAAAFrs/Dp6ueHU4FBs/s1600/DSC_1284.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498749549987817298" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TE97lQPc51I/AAAAAAAAFrs/Dp6ueHU4FBs/s400/DSC_1284.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TE97lNgsrII/AAAAAAAAFrk/eObKeK_fu7M/s1600/DSC_1283.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498749549254847618" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TE97lNgsrII/AAAAAAAAFrk/eObKeK_fu7M/s400/DSC_1283.JPG" /></a><br /><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TE97ktmujTI/AAAAAAAAFrc/Zgc7gLefshY/s1600/DSC_1281.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498749540690201906" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TE97ktmujTI/AAAAAAAAFrc/Zgc7gLefshY/s400/DSC_1281.JPG" /></a></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-2320072151118574936?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-34362735544435874082010-07-26T20:13:00.003-04:002010-07-26T20:20:39.768-04:005 Rounds<br />40 sec of Hang power snatches<br />20 sec rest<br />40 sec of Row for cal<br />20 sec of rest<br />40 sec of wall ball<br />90 sec of rest in between each round<br /><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TE4l32wIjpI/AAAAAAAAFrU/3JQOGZhobAk/s1600/DSC_1295.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498373836586389138" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TE4l32wIjpI/AAAAAAAAFrU/3JQOGZhobAk/s400/DSC_1295.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TE4l3TGK8SI/AAAAAAAAFrM/GQasoeppJus/s1600/DSC_1283.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498373827015143714" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TE4l3TGK8SI/AAAAAAAAFrM/GQasoeppJus/s400/DSC_1283.JPG" /></a><br /><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TE4l2kSf1QI/AAAAAAAAFrE/d7qwlrxkXEE/s1600/DSC_1282.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498373814450377986" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TE4l2kSf1QI/AAAAAAAAFrE/d7qwlrxkXEE/s400/DSC_1282.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TE4l2QWt5YI/AAAAAAAAFq8/aIyGFxy8ONk/s1600/DSC_1284.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498373809099367810" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TE4l2QWt5YI/AAAAAAAAFq8/aIyGFxy8ONk/s400/DSC_1284.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TE4l18s3gCI/AAAAAAAAFq0/xdz1SljIZso/s1600/DSC_1279.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498373803823562786" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TE4l18s3gCI/AAAAAAAAFq0/xdz1SljIZso/s400/DSC_1279.JPG" /></a></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-3436273554443587408?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com2tag:blogger.com,1999:blog-7208684595782156474.post-78588862761371754062010-07-25T11:37:00.004-04:002010-07-25T11:51:46.232-04:00For time<br />21-18-15-12-9-6-3<br />Kettlebell swings 1.5/1 pood<br />Pull ups<br /><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TExdJiY6roI/AAAAAAAAFqs/TZg3-bhTFp4/s1600/DSC_1280.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 268px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497871663544053378" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TExdJiY6roI/AAAAAAAAFqs/TZg3-bhTFp4/s400/DSC_1280.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TExck171E_I/AAAAAAAAFqk/48ubqvN17KE/s1600/DSC_1296.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497871033135600626" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TExck171E_I/AAAAAAAAFqk/48ubqvN17KE/s400/DSC_1296.JPG" /></a><br /><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TExckR3P66I/AAAAAAAAFqc/GbjwibSgWr0/s1600/DSC_1279.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497871023452711842" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TExckR3P66I/AAAAAAAAFqc/GbjwibSgWr0/s400/DSC_1279.JPG" /></a><br /><br /><div><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TExcjADWTsI/AAAAAAAAFqM/7AjbKNK4ZDw/s1600/DSC_1281.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497871001491754690" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TExcjADWTsI/AAAAAAAAFqM/7AjbKNK4ZDw/s400/DSC_1281.JPG" /></a> </div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-7858886276137175406?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com2tag:blogger.com,1999:blog-7208684595782156474.post-26549795727104144342010-07-24T11:11:00.005-04:002010-07-24T11:19:55.665-04:002 Rounds<br />400m Run<br />15 Jump over box 24/20"<br />15 Push ups<br />15 Dumbbell squat cleans<br />30 Double unders<br />15 GHD sit ups<br />30 Yard walking lunge<br /><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEsEDVwltLI/AAAAAAAAFqE/j4mZoMv2MLQ/s1600/DSC_1317.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497492225562883250" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEsEDVwltLI/AAAAAAAAFqE/j4mZoMv2MLQ/s400/DSC_1317.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEsD9LXFS4I/AAAAAAAAFp8/mQf1yVoLSTc/s1600/DSC_1314.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497492119692331906" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEsD9LXFS4I/AAAAAAAAFp8/mQf1yVoLSTc/s400/DSC_1314.JPG" /></a><br /><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEsD8hRmMPI/AAAAAAAAFp0/b0L-2EnlUf4/s1600/DSC_1313.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497492108395032818" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEsD8hRmMPI/AAAAAAAAFp0/b0L-2EnlUf4/s400/DSC_1313.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEsD7088xqI/AAAAAAAAFps/R9SeUHFosKE/s1600/DSC_1315.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497492096497272482" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEsD7088xqI/AAAAAAAAFps/R9SeUHFosKE/s400/DSC_1315.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEsD7XjVkSI/AAAAAAAAFpk/hzb9tuHK-x8/s1600/DSC_1309.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497492088605217058" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEsD7XjVkSI/AAAAAAAAFpk/hzb9tuHK-x8/s400/DSC_1309.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEsDnzp4_mI/AAAAAAAAFpc/x4nl4JAkHmc/s1600/DSC_1304.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497491752551513698" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEsDnzp4_mI/AAAAAAAAFpc/x4nl4JAkHmc/s400/DSC_1304.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEsDnTfJgYI/AAAAAAAAFpU/4Nx8QZasIv4/s1600/DSC_1292.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497491743916523906" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEsDnTfJgYI/AAAAAAAAFpU/4Nx8QZasIv4/s400/DSC_1292.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEsDm6_5vzI/AAAAAAAAFpM/Uq7mLRnGD5M/s1600/DSC_1291.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497491737343016754" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEsDm6_5vzI/AAAAAAAAFpM/Uq7mLRnGD5M/s400/DSC_1291.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEsDmQwtWFI/AAAAAAAAFpE/WHvxp9YeofM/s1600/DSC_1284.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 268px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497491726005000274" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEsDmQwtWFI/AAAAAAAAFpE/WHvxp9YeofM/s400/DSC_1284.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEsDl8VmfeI/AAAAAAAAFo8/0_mGOP6l_4w/s1600/DSC_1290.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497491720522595810" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEsDl8VmfeI/AAAAAAAAFo8/0_mGOP6l_4w/s400/DSC_1290.JPG" /></a></div></div></div></div></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-2654979572710414434?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com2tag:blogger.com,1999:blog-7208684595782156474.post-58850826076854020222010-07-23T11:39:00.003-04:002010-07-23T11:44:21.352-04:00For time<br />500m Row<br />21 Push press 115/75<br />500m Row<br />18 Push press<br />500m Row<br />15 Push press<br />500m Row<br />12 Push press<br /><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEm4OH4MXgI/AAAAAAAAFo0/hquqR14isLg/s1600/DSC_1293.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497127372954820098" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEm4OH4MXgI/AAAAAAAAFo0/hquqR14isLg/s400/DSC_1293.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEm4D4-z_kI/AAAAAAAAFos/ta6F0scdGlY/s1600/DSC_1286.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497127197157359170" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEm4D4-z_kI/AAAAAAAAFos/ta6F0scdGlY/s400/DSC_1286.JPG" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEm4DIeFXOI/AAAAAAAAFok/_KISJUWrAdw/s1600/DSC_1285.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497127184135183586" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEm4DIeFXOI/AAAAAAAAFok/_KISJUWrAdw/s400/DSC_1285.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEm4CjkpwVI/AAAAAAAAFoc/J3HwsrOSB3Y/s1600/DSC_1281.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497127174230622546" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEm4CjkpwVI/AAAAAAAAFoc/J3HwsrOSB3Y/s400/DSC_1281.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEm4CPBMCSI/AAAAAAAAFoU/u7c_MwS1wiY/s1600/DSC_1280.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497127168713165090" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEm4CPBMCSI/AAAAAAAAFoU/u7c_MwS1wiY/s400/DSC_1280.JPG" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEm4BrqTjfI/AAAAAAAAFoM/FpGtVm6yWIg/s1600/DSC_1278.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497127159221947890" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEm4BrqTjfI/AAAAAAAAFoM/FpGtVm6yWIg/s400/DSC_1278.JPG" /></a> </div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-5885082607685402022?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-91270377194141444832010-07-22T20:52:00.003-04:002010-07-22T20:59:27.447-04:003 Rounds<br />20 Push ups<br />15 OHS<br />REST 1 minute<br /><br />3 Rounds<br />30 Toe to bar<br />15 Ground to Overhead<br />REST 1 minute<br /><br />3 Rounds<br />7 Lateral burpees<br />14 Pull ups<br /><br />*There is a 7 minute cap on each couplet.<br /><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEjosNERqxI/AAAAAAAAFoE/GVCX-_8fO5M/s1600/DSC_1308.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496899191325174546" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEjosNERqxI/AAAAAAAAFoE/GVCX-_8fO5M/s400/DSC_1308.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEjorob1XRI/AAAAAAAAFn8/ZFabDG8Nxo8/s1600/DSC_1307.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 268px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496899181491870994" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEjorob1XRI/AAAAAAAAFn8/ZFabDG8Nxo8/s400/DSC_1307.JPG" /></a><br /><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEjoS5RaFtI/AAAAAAAAFn0/GR9-CxX-5_U/s1600/DSC_1296.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496898756514813650" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEjoS5RaFtI/AAAAAAAAFn0/GR9-CxX-5_U/s400/DSC_1296.JPG" /></a><br /><br /><div><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEjoRyE31cI/AAAAAAAAFnk/u59cDZyNXNc/s1600/DSC_1281.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496898737403319746" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEjoRyE31cI/AAAAAAAAFnk/u59cDZyNXNc/s400/DSC_1281.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEjoRXF9kuI/AAAAAAAAFnc/O6tZ0Gx9S_A/s1600/DSC_1279.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 268px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496898730160132834" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEjoRXF9kuI/AAAAAAAAFnc/O6tZ0Gx9S_A/s400/DSC_1279.JPG" /></a> </div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-9127037719414144483?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-85445558084567903612010-07-21T19:58:00.004-04:002010-07-21T20:01:44.166-04:006 Rounds for time of<br />25 Double unders OR 50 singles<br />10 Medball cleans<br />100m sprint<br /><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEeKIjrS7YI/AAAAAAAAFnU/A1o-xqpKVNE/s1600/DSC_1294.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496513749849402754" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEeKIjrS7YI/AAAAAAAAFnU/A1o-xqpKVNE/s400/DSC_1294.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEeKBz_W9EI/AAAAAAAAFnM/ekY3iDGvj7Q/s1600/DSC_1292.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496513633969435714" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEeKBz_W9EI/AAAAAAAAFnM/ekY3iDGvj7Q/s400/DSC_1292.JPG" /></a><br /><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEeKBBM9LuI/AAAAAAAAFnE/FuTE2Y7mFq4/s1600/DSC_1288.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496513620336258786" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEeKBBM9LuI/AAAAAAAAFnE/FuTE2Y7mFq4/s400/DSC_1288.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEeKA4U26II/AAAAAAAAFm8/y5edyVsQ-hg/s1600/DSC_1286.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496513617953482882" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEeKA4U26II/AAAAAAAAFm8/y5edyVsQ-hg/s400/DSC_1286.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEeKAO9fYsI/AAAAAAAAFm0/Tvq9HEdojFM/s1600/DSC_1281.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496513606849618626" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEeKAO9fYsI/AAAAAAAAFm0/Tvq9HEdojFM/s400/DSC_1281.JPG" /></a><br /><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEeJ_meELFI/AAAAAAAAFms/D1JRQZt_hK0/s1600/DSC_1279.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496513595980393554" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEeJ_meELFI/AAAAAAAAFms/D1JRQZt_hK0/s400/DSC_1279.JPG" /></a> </div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-8544555808456790361?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com4tag:blogger.com,1999:blog-7208684595782156474.post-22883108310361315302010-07-20T20:14:00.005-04:002010-07-20T20:23:07.798-04:005 Rounds<br />9 Front squats 115/75<br />15 Slam ball<br />21 Calories on the rower <img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496147780084524818" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEY9SUD9ZxI/AAAAAAAAFmk/PFZzFDaS7b0/s400/DSC_1289.JPG" /><br /><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEY8hFWE04I/AAAAAAAAFmc/yjEhXhNBPJ8/s1600/DSC_1302.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 268px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496146934320386946" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEY8hFWE04I/AAAAAAAAFmc/yjEhXhNBPJ8/s400/DSC_1302.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEY8ZvezFJI/AAAAAAAAFmU/I4wujF8mS-U/s1600/DSC_1296.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496146808192308370" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEY8ZvezFJI/AAAAAAAAFmU/I4wujF8mS-U/s400/DSC_1296.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEY8ZJxO9jI/AAAAAAAAFmM/jW71AdaxI6k/s1600/DSC_1290.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496146798069085746" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEY8ZJxO9jI/AAAAAAAAFmM/jW71AdaxI6k/s400/DSC_1290.JPG" /></a><br /><div><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEY8YeCf6uI/AAAAAAAAFl8/qlMRRbCJ780/s1600/DSC_1283.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496146786330340066" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEY8YeCf6uI/AAAAAAAAFl8/qlMRRbCJ780/s400/DSC_1283.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEY8X2eJ54I/AAAAAAAAFl0/3VozC9n2z98/s1600/DSC_1278.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496146775708919682" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEY8X2eJ54I/AAAAAAAAFl0/3VozC9n2z98/s400/DSC_1278.JPG" /></a></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-2288310831036131530?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-33437861834649102472010-07-19T20:33:00.003-04:002010-07-19T20:45:54.872-04:00Deadlift<br />3-3-3-3-3<br />THEN<br />5 Rounds for time<br />5 HSPU<br />*4 Turkish get ups<br />*2 each side<br /><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TETxSElhd2I/AAAAAAAAFls/R7sunA95puY/s1600/DSC_1323.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495782738069911394" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TETxSElhd2I/AAAAAAAAFls/R7sunA95puY/s400/DSC_1323.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TETxRkD51mI/AAAAAAAAFlk/rdOvevXdLU4/s1600/DSC_1327.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495782729338967650" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TETxRkD51mI/AAAAAAAAFlk/rdOvevXdLU4/s400/DSC_1327.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TETxRc5nD7I/AAAAAAAAFlc/vZqqZO3lf0I/s1600/DSC_1283.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495782727416745906" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TETxRc5nD7I/AAAAAAAAFlc/vZqqZO3lf0I/s400/DSC_1283.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TETw2ZaX4-I/AAAAAAAAFlU/VIB7du6q5g8/s1600/DSC_1302.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495782262623953890" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TETw2ZaX4-I/AAAAAAAAFlU/VIB7du6q5g8/s400/DSC_1302.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TETw11eB41I/AAAAAAAAFlM/N2rNez6hwpA/s1600/DSC_1295.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495782252975612754" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TETw11eB41I/AAAAAAAAFlM/N2rNez6hwpA/s400/DSC_1295.JPG" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TETw1bbhqCI/AAAAAAAAFlE/Y8sbxysKr4g/s1600/DSC_1291.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495782245985789986" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TETw1bbhqCI/AAAAAAAAFlE/Y8sbxysKr4g/s400/DSC_1291.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TETw0s1cxNI/AAAAAAAAFk8/feZCgcUoBZ4/s1600/DSC_1290.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495782233478055122" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TETw0s1cxNI/AAAAAAAAFk8/feZCgcUoBZ4/s400/DSC_1290.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TETw0GM0i5I/AAAAAAAAFk0/dvD3PNRFiKg/s1600/DSC_1281.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495782223107099538" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TETw0GM0i5I/AAAAAAAAFk0/dvD3PNRFiKg/s400/DSC_1281.JPG" /></a></div></div></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-3343786183464910247?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-75354079701263264772010-07-18T12:15:00.006-04:002010-07-18T12:40:53.373-04:00AMRAP 15 minutes<br />6 OHS 95/65<br />12 GHD sit ups<br />16 Walking lunges<br /><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEMuO3mi21I/AAAAAAAAFkk/vnXPPHBU8rg/s1600/DSC_1297.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495286803300801362" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEMuO3mi21I/AAAAAAAAFkk/vnXPPHBU8rg/s400/DSC_1297.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEMtwQccaoI/AAAAAAAAFkc/vD5shd053Ew/s1600/DSC_1298.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495286277393377922" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEMtwQccaoI/AAAAAAAAFkc/vD5shd053Ew/s400/DSC_1298.JPG" /></a><br /><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEMtvoZQ8pI/AAAAAAAAFkU/EQaVgAATNw4/s1600/DSC_1283.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495286266642625170" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEMtvoZQ8pI/AAAAAAAAFkU/EQaVgAATNw4/s400/DSC_1283.JPG" /></a><br /><br /><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEMtva9i7uI/AAAAAAAAFkM/z76YmOGMNuU/s1600/DSC_1282.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495286263036702434" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEMtva9i7uI/AAAAAAAAFkM/z76YmOGMNuU/s400/DSC_1282.JPG" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEMtu8G0beI/AAAAAAAAFkE/Gf-FHl9yul0/s1600/DSC_1301.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495286254754098658" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEMtu8G0beI/AAAAAAAAFkE/Gf-FHl9yul0/s400/DSC_1301.JPG" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEMtS13cTbI/AAAAAAAAFj8/vMmQYZrD2nI/s1600/DSC_1285.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495285772042653106" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEMtS13cTbI/AAAAAAAAFj8/vMmQYZrD2nI/s400/DSC_1285.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEMtSeyrqaI/AAAAAAAAFj0/GsAbzlCiQkk/s1600/DSC_1296.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495285765848672674" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEMtSeyrqaI/AAAAAAAAFj0/GsAbzlCiQkk/s400/DSC_1296.JPG" /></a><br /><br /><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEMtSPXjx4I/AAAAAAAAFjs/NVuKPEtoAMM/s1600/DSC_1288.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495285761708377986" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TEMtSPXjx4I/AAAAAAAAFjs/NVuKPEtoAMM/s400/DSC_1288.JPG" /></a><br /><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEMtRroDxHI/AAAAAAAAFjk/bC5kyXjIbCI/s1600/DSC_1280.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5495285752113906802" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEMtRroDxHI/AAAAAAAAFjk/bC5kyXjIbCI/s400/DSC_1280.JPG" /></a> </div></div></div></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-7535407970126326477?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-2050928251602799002010-07-17T11:54:00.003-04:002010-07-17T11:59:24.206-04:00"Gut Check"<br />21 Kettlebell swings 1.5/1 pood<br />21 Pull ups<br />21 Burpees<br />21 Kettlebell swings<br />21 Box jumps<br />21 Kettlebell swings<br />21 Thrusters 95/65<br />21 Kettlebell swings<br />21 OH walking lunges 45/25<br />21 Kettlebell swings<br /><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEHS96yNU8I/AAAAAAAAFi8/TF_EvthgbmM/s1600/DSC_1293.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494904981562414018" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEHS96yNU8I/AAAAAAAAFi8/TF_EvthgbmM/s400/DSC_1293.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEHS9RvBl_I/AAAAAAAAFi0/X-nisgcadcM/s1600/DSC_1291.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494904970543208434" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TEHS9RvBl_I/AAAAAAAAFi0/X-nisgcadcM/s400/DSC_1291.JPG" /></a><br /><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEHS8wc0FbI/AAAAAAAAFis/8dSTn6T8oi4/s1600/DSC_1285.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494904961608455602" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TEHS8wc0FbI/AAAAAAAAFis/8dSTn6T8oi4/s400/DSC_1285.JPG" /></a><br /><br /><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEHS8eRfiPI/AAAAAAAAFik/Ll7fP0hvsBk/s1600/DSC_1288.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494904956729133298" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TEHS8eRfiPI/AAAAAAAAFik/Ll7fP0hvsBk/s400/DSC_1288.JPG" /></a><br /><br /><br /><br /><div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-205092825160279900?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-12479824721628436362010-07-16T12:06:00.002-04:002010-07-16T12:15:48.616-04:001-2-3-4-5-6-7-8-9-10<br />Wall ball 20/14 SDLHP 1.5/1 pood<br />10-9-8-7-6-5-4-3-2-1<br />Push press 95/65 Ring rows<br /><br />*Perform 1-10 of wall ball/sdlhp<br />and move directly on to 10-1 of push press/ring rows.<br /><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TECEGljxbaI/AAAAAAAAFic/PeEBq1OxrKo/s1600/DSC_1295.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494536794088238498" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TECEGljxbaI/AAAAAAAAFic/PeEBq1OxrKo/s400/DSC_1295.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TECEGWHwqaI/AAAAAAAAFiU/_0tNncKgzXY/s1600/DSC_1289.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494536789944215970" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TECEGWHwqaI/AAAAAAAAFiU/_0tNncKgzXY/s400/DSC_1289.JPG" /></a><br /><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TECEGLQ35cI/AAAAAAAAFiM/1Lo1qfupENw/s1600/DSC_1283.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494536787029648834" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TECEGLQ35cI/AAAAAAAAFiM/1Lo1qfupENw/s400/DSC_1283.JPG" /></a><br /><br /><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TECEFZvLqUI/AAAAAAAAFiE/jiXGR98jZwI/s1600/DSC_1282.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494536773735000386" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TECEFZvLqUI/AAAAAAAAFiE/jiXGR98jZwI/s400/DSC_1282.JPG" /></a><br /><br /><br /><br /><div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-1247982472162843636?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-76430876709891872552010-07-15T19:59:00.003-04:002010-07-15T20:04:56.146-04:005 Rounds<br />400m Run<br />10 Deadlifts 225/155<br /><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD-htezWR-I/AAAAAAAAFh8/7QQZeClVvTQ/s1600/DSC_1297.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494287873149913058" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD-htezWR-I/AAAAAAAAFh8/7QQZeClVvTQ/s400/DSC_1297.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD-hs4GokFI/AAAAAAAAFh0/URUQNRoIXBw/s1600/DSC_1290.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494287862761820242" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD-hs4GokFI/AAAAAAAAFh0/URUQNRoIXBw/s400/DSC_1290.JPG" /></a><br /><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TD-hsSiZAyI/AAAAAAAAFhs/7JeTRv6p3Jw/s1600/DSC_1285.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494287852677694242" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TD-hsSiZAyI/AAAAAAAAFhs/7JeTRv6p3Jw/s400/DSC_1285.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD-hrrytHHI/AAAAAAAAFhk/JrdktmW2YbE/s1600/DSC_1282.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5494287842277137522" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD-hrrytHHI/AAAAAAAAFhk/JrdktmW2YbE/s400/DSC_1282.JPG" /></a></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-7643087670989187255?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-30305706196252680542010-07-14T20:40:00.003-04:002010-07-14T20:49:30.005-04:00Strict press<br />3-3-3-3<br />Push Press<br />5-5-5-5<br />THEN for time<br />5 rounds<br />25 Double unders<br />10 Knees to elbows<br /><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD5ahZBE1OI/AAAAAAAAFhc/eZvLpGIZXag/s1600/DSC_1299.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493928125136164066" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD5ahZBE1OI/AAAAAAAAFhc/eZvLpGIZXag/s400/DSC_1299.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TD5ag90HFZI/AAAAAAAAFhU/112S78OLrDU/s1600/DSC_1310.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493928117834028434" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TD5ag90HFZI/AAAAAAAAFhU/112S78OLrDU/s400/DSC_1310.JPG" /></a><br /><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD5agU_AjhI/AAAAAAAAFhM/MeGV6ubL2mw/s1600/DSC_1294.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493928106873884178" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD5agU_AjhI/AAAAAAAAFhM/MeGV6ubL2mw/s400/DSC_1294.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD5agEI8LXI/AAAAAAAAFhE/cf5pIfTe07I/s1600/DSC_1292.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493928102352137586" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD5agEI8LXI/AAAAAAAAFhE/cf5pIfTe07I/s400/DSC_1292.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD5aKEh16gI/AAAAAAAAFg8/lkNnXENpmXA/s1600/DSC_1291.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 268px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493927724499462658" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD5aKEh16gI/AAAAAAAAFg8/lkNnXENpmXA/s400/DSC_1291.JPG" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD5aJuneuVI/AAAAAAAAFg0/KxqfV504xDY/s1600/DSC_1283.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493927718617528658" border="0" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TD5aJuneuVI/AAAAAAAAFg0/KxqfV504xDY/s400/DSC_1283.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD5aJDchscI/AAAAAAAAFgs/NQwwaOD1dlc/s1600/DSC_1281.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493927707028861378" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD5aJDchscI/AAAAAAAAFgs/NQwwaOD1dlc/s400/DSC_1281.JPG" /></a> <a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TD5aIu8Em-I/AAAAAAAAFgk/igg_zFzqno8/s1600/DSC_1280.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493927701524028386" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TD5aIu8Em-I/AAAAAAAAFgk/igg_zFzqno8/s400/DSC_1280.JPG" /></a><br /><div></div></div></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-3030570619625268054?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com8tag:blogger.com,1999:blog-7208684595782156474.post-4952689460255873482010-07-13T20:44:00.005-04:002010-07-13T21:04:45.801-04:00AMRAP 5 minutes<br />Rest 1 minute between cycles<br />Repeat 2 more times for a total of 3 cycles<br /><br />4 Back Squats<br />8 Burpees<br />10 Box Jumps<br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493561283662741762" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TD0M4aCOgQI/AAAAAAAAFgc/ujLX02pskpQ/s400/DSC_1306.JPG" /><br /><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TD0J1K9QssI/AAAAAAAAFgM/SXfUYOw3ydU/s1600/DSC_1285.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493557929540891330" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TD0J1K9QssI/AAAAAAAAFgM/SXfUYOw3ydU/s400/DSC_1285.JPG" /></a><br /><div><div><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD0J0qWkTTI/AAAAAAAAFgE/6SmugfEi1JQ/s1600/DSC_1296.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 400px; DISPLAY: block; HEIGHT: 268px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493557920788663602" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD0J0qWkTTI/AAAAAAAAFgE/6SmugfEi1JQ/s400/DSC_1296.JPG" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TD0J0WEHEjI/AAAAAAAAFf8/1qdF_bLpNg4/s1600/DSC_1290.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493557915342541362" border="0" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TD0J0WEHEjI/AAAAAAAAFf8/1qdF_bLpNg4/s400/DSC_1290.JPG" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD0Jz9X74oI/AAAAAAAAFf0/8jHrB7WFDVc/s1600/DSC_1284.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5493557908714807938" border="0" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TD0Jz9X74oI/AAAAAAAAFf0/8jHrB7WFDVc/s400/DSC_1284.JPG" /></a> </div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-495268946025587348?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com2tag:blogger.com,1999:blog-7208684595782156474.post-46316660603962858882010-07-12T20:05:00.001-04:002010-07-12T20:08:09.068-04:00"Helen"<br />3 rounds for time:<br />400 M Run<br />21 KB Swings 1.5/1 pood<br />12 Pull-ups<br /><br /><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDuuBO7J08I/AAAAAAAAFfs/bKpZu88I2gk/s1600/007.JPG"><img id="BLOGGER_PHOTO_ID_5493175506717758402" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDuuBO7J08I/AAAAAAAAFfs/bKpZu88I2gk/s400/007.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDuuAwZp2lI/AAAAAAAAFfk/acMv6YifAJw/s1600/001.JPG"><img id="BLOGGER_PHOTO_ID_5493175498524187218" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDuuAwZp2lI/AAAAAAAAFfk/acMv6YifAJw/s400/001.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDuuATq_XfI/AAAAAAAAFfc/dgJYtFGULUw/s1600/006.JPG"><img id="BLOGGER_PHOTO_ID_5493175490812272114" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDuuATq_XfI/AAAAAAAAFfc/dgJYtFGULUw/s400/006.JPG" border="0" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDut_kYvuSI/AAAAAAAAFfU/7fFlqQHOyJw/s1600/005.JPG"><img id="BLOGGER_PHOTO_ID_5493175478119282978" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDut_kYvuSI/AAAAAAAAFfU/7fFlqQHOyJw/s400/005.JPG" border="0" /></a></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-4631666060396285888?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com3tag:blogger.com,1999:blog-7208684595782156474.post-82217549518224213802010-07-11T11:35:00.001-04:002010-07-11T11:38:30.405-04:0010,9,8,7,6,5,4,3,2,1<br />Thrusters 95/65<br />Burpees<br />Knees-Elbows<br />Rest, then:<br />3 100 M max effort sprints<br /><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TDnk8Tbw2CI/AAAAAAAAFfM/Te67ZyDYN3g/s1600/002.JPG"><img id="BLOGGER_PHOTO_ID_5492672945215035426" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 299px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TDnk8Tbw2CI/AAAAAAAAFfM/Te67ZyDYN3g/s400/002.JPG" border="0" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDnk7xTYOCI/AAAAAAAAFfE/SfOsTYMaKZE/s1600/001.JPG"><img id="BLOGGER_PHOTO_ID_5492672936053061666" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDnk7xTYOCI/AAAAAAAAFfE/SfOsTYMaKZE/s400/001.JPG" border="0" /></a><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDnk7oumEaI/AAAAAAAAFe8/sT9t6d9H5Kk/s1600/011.JPG"><img id="BLOGGER_PHOTO_ID_5492672933751296418" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDnk7oumEaI/AAAAAAAAFe8/sT9t6d9H5Kk/s400/011.JPG" border="0" /></a><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDnk7BhHmUI/AAAAAAAAFe0/qJTelC525W0/s1600/004.JPG"><img id="BLOGGER_PHOTO_ID_5492672923225790786" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDnk7BhHmUI/AAAAAAAAFe0/qJTelC525W0/s400/004.JPG" border="0" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-8221754951822421380?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com1tag:blogger.com,1999:blog-7208684595782156474.post-79078775760923823022010-07-10T12:06:00.002-04:002010-07-10T12:11:05.136-04:005 rounds for time:<br />10 Squat Cleans 95/65<br />15 Wallball Sit-ups<br />20 Mtn. Climbers<br />15 Box Jumps<br />10 KB Swings<a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDia4Lrs1OI/AAAAAAAAFes/PvWq9Doner4/s1600/024.JPG"><img id="BLOGGER_PHOTO_ID_5492310035577754850" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDia4Lrs1OI/AAAAAAAAFes/PvWq9Doner4/s400/024.JPG" border="0" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDia3uazWJI/AAAAAAAAFek/0I1i1Pxgsho/s1600/042.JPG"><img id="BLOGGER_PHOTO_ID_5492310027722250386" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDia3uazWJI/AAAAAAAAFek/0I1i1Pxgsho/s400/042.JPG" border="0" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDiaveqMFqI/AAAAAAAAFec/vR0D3GmT08k/s1600/023.JPG"><img id="BLOGGER_PHOTO_ID_5492309886052865698" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDiaveqMFqI/AAAAAAAAFec/vR0D3GmT08k/s400/023.JPG" border="0" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDiauzcaIPI/AAAAAAAAFeU/McJX7Gq1rkE/s1600/032.JPG"><img id="BLOGGER_PHOTO_ID_5492309874452340978" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 299px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDiauzcaIPI/AAAAAAAAFeU/McJX7Gq1rkE/s400/032.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDiauqXVB4I/AAAAAAAAFeM/WnPyOQO5KUs/s1600/009.JPG"><img id="BLOGGER_PHOTO_ID_5492309872015116162" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDiauqXVB4I/AAAAAAAAFeM/WnPyOQO5KUs/s400/009.JPG" border="0" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDiauIes2AI/AAAAAAAAFeE/AaFkg1QrtoY/s1600/006.JPG"><img id="BLOGGER_PHOTO_ID_5492309862919231490" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDiauIes2AI/AAAAAAAAFeE/AaFkg1QrtoY/s400/006.JPG" border="0" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TDiatugIZ-I/AAAAAAAAFd8/zITTUcPxQBQ/s1600/004.JPG"><img id="BLOGGER_PHOTO_ID_5492309855945910242" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TDiatugIZ-I/AAAAAAAAFd8/zITTUcPxQBQ/s400/004.JPG" border="0" /></a></div></div></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-7907877576092382302?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-71938866929916736212010-07-09T10:37:00.000-04:002010-07-09T10:39:24.051-04:004 rounds for time:<br />250 M Row<br />25 Squats<br />20 Sit-ups<br />15 Push-ups<br />10 Pull-ups<a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDc0T7sRKyI/AAAAAAAAFd0/eJKrYoJYjx4/s1600/007.JPG"><img id="BLOGGER_PHOTO_ID_5491915787647134498" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDc0T7sRKyI/AAAAAAAAFd0/eJKrYoJYjx4/s400/007.JPG" border="0" /></a><br /><div><a href="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDc0S0sXDnI/AAAAAAAAFds/hRuXTJA4CTI/s1600/008.JPG"><img id="BLOGGER_PHOTO_ID_5491915768588602994" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 299px; TEXT-ALIGN: center" alt="" src="http://4.bp.blogspot.com/_p0UJBalmJYQ/TDc0S0sXDnI/AAAAAAAAFds/hRuXTJA4CTI/s400/008.JPG" border="0" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TDc0SXEWGNI/AAAAAAAAFdk/01JnOT3iYts/s1600/005.JPG"><img id="BLOGGER_PHOTO_ID_5491915760636139730" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TDc0SXEWGNI/AAAAAAAAFdk/01JnOT3iYts/s400/005.JPG" border="0" /></a><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDc0R76Ru3I/AAAAAAAAFdc/4CPeG2C8Kno/s1600/003.JPG"><img id="BLOGGER_PHOTO_ID_5491915753346153330" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDc0R76Ru3I/AAAAAAAAFdc/4CPeG2C8Kno/s400/003.JPG" border="0" /></a></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-7193886692991673621?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0tag:blogger.com,1999:blog-7208684595782156474.post-31204843794449994072010-07-08T20:00:00.003-04:002010-07-08T20:05:08.231-04:005 Rounds<br />15 Deadlift 95/65<br />12 Hang power cleans<br />9 V-ups 14/10<br />6 Push press<br /><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDZnCohQMlI/AAAAAAAAFdU/Xw5LlUMMLY0/s1600/DSC_1284.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5491690090559189586" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDZnCohQMlI/AAAAAAAAFdU/Xw5LlUMMLY0/s400/DSC_1284.JPG" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDZnCNLWtII/AAAAAAAAFdM/kyailvskkOM/s1600/DSC_1282.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5491690083219584130" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDZnCNLWtII/AAAAAAAAFdM/kyailvskkOM/s400/DSC_1282.JPG" /></a><br /><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDZnBOV6qQI/AAAAAAAAFdE/7HWk8ti3Fe8/s1600/DSC_1281.JPG"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 268px; DISPLAY: block; HEIGHT: 400px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5491690066352449794" border="0" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDZnBOV6qQI/AAAAAAAAFdE/7HWk8ti3Fe8/s400/DSC_1281.JPG" /></a></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-3120484379444999407?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com1tag:blogger.com,1999:blog-7208684595782156474.post-84930556670464059462010-07-07T20:26:00.001-04:002010-07-07T20:29:52.749-04:00OH Squats 5-5-3-3-3<br />Then 5 rounds for time:<br />10 Ball Slams<br />10 Weighted Sit-ups 20/10<a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDUbjwL0OPI/AAAAAAAAFc8/uRiSNrRyD6k/s1600/014.JPG"><img id="BLOGGER_PHOTO_ID_5491325621692020978" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDUbjwL0OPI/AAAAAAAAFc8/uRiSNrRyD6k/s400/014.JPG" border="0" /></a><br /><div><a href="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDUbjdQeiPI/AAAAAAAAFc0/jV_EzF1Ihpg/s1600/010.JPG"><img id="BLOGGER_PHOTO_ID_5491325616611297522" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_p0UJBalmJYQ/TDUbjdQeiPI/AAAAAAAAFc0/jV_EzF1Ihpg/s400/010.JPG" border="0" /></a><br /><div><a href="http://1.bp.blogspot.com/_p0UJBalmJYQ/TDUbi_W27gI/AAAAAAAAFcs/jG8T2ZNUIn4/s1600/016.JPG"><img id="BLOGGER_PHOTO_ID_5491325608584998402" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_p0UJBalmJYQ/TDUbi_W27gI/AAAAAAAAFcs/jG8T2ZNUIn4/s400/016.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDUbibMBJZI/AAAAAAAAFck/A-dt7R1ivww/s1600/005.JPG"><img id="BLOGGER_PHOTO_ID_5491325598875854226" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 300px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDUbibMBJZI/AAAAAAAAFck/A-dt7R1ivww/s400/005.JPG" border="0" /></a><br /><div><a href="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDUbh9pzucI/AAAAAAAAFcc/pzOquS7hXkI/s1600/002.JPG"><img id="BLOGGER_PHOTO_ID_5491325590947740098" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 299px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_p0UJBalmJYQ/TDUbh9pzucI/AAAAAAAAFcc/pzOquS7hXkI/s400/002.JPG" border="0" /></a></div></div></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-8493055667046405946?l=www.crossfitswift.com' alt='' /></div>Crossfit Swifthttp://www.blogger.com/profile/10257466177473748349noreply@blogger.com0