tag:blogger.com,1999:blog-7208684595782156474Fri, 01 Jun 2012 21:55:41 +0000For time: 30 95lb. Clean and Jerks. 4:40Karen with a PR DL while JB looks on. JB also PR'd.Falcone rockin'http://www.crossfitswift.com/noreply@blogger.com (Crossfit Swift)Blogger1303125tag:blogger.com,1999:blog-7208684595782156474.post-5080011586986277774Fri, 01 Jun 2012 20:57:00 +00002012-06-01T17:55:08.690-04:00AMRAP in 15 mins.<br />5 Ring Rows<br />5 Box Jumps<br />10 HR Push-ups<br />10 Ground to OH w/plates<br />20 DUs<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-8amhgmQol_0/T8ksqOUQt_I/AAAAAAAAKl0/LI5msFE0faE/s1600/015.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-8amhgmQol_0/T8ksqOUQt_I/AAAAAAAAKl0/LI5msFE0faE/s320/015.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-5080011586986277774?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/06/amrap-in-15-mins.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-1898094339390524473Fri, 01 Jun 2012 01:34:00 +00002012-05-31T21:34:07.085-04:0010 rounds<br />10 KB Swings<br />10 Sit-ups<br />200 M Run<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-qPuBjZ3hN6Q/T8gby2HnxWI/AAAAAAAAKlY/5mAdnO8weQc/s1600/010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-qPuBjZ3hN6Q/T8gby2HnxWI/AAAAAAAAKlY/5mAdnO8weQc/s320/010.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-CqN4yqZ7KNw/T8gb1vAoeDI/AAAAAAAAKlg/rr6YC4k_9GA/s1600/001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-CqN4yqZ7KNw/T8gb1vAoeDI/AAAAAAAAKlg/rr6YC4k_9GA/s320/001.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-Ap-FKdXBjvw/T8gb5umjmAI/AAAAAAAAKlo/Qa1P50wthpg/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-Ap-FKdXBjvw/T8gb5umjmAI/AAAAAAAAKlo/Qa1P50wthpg/s320/003.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-1898094339390524473?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/10-rounds-10-kb-swings-10-sit-ups-200-m.htmlnoreply@blogger.com (Crossfit Swift)1tag:blogger.com,1999:blog-7208684595782156474.post-2326870293474380999Thu, 31 May 2012 00:26:00 +00002012-05-30T20:26:46.123-04:00Deadlifts 5-5-5-5-5-10<br />Then:<br />30 seconds on/30 seconds off<br />5 rounds<br />DUs<br /><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-K-EaIy-pIb0/T8a6ZyYHGJI/AAAAAAAAKk0/Scg5yhYO4Qs/s1600/001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-K-EaIy-pIb0/T8a6ZyYHGJI/AAAAAAAAKk0/Scg5yhYO4Qs/s320/001.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-R6QZXG0s5Fw/T8a6b_LeLCI/AAAAAAAAKk8/net4vePc4BU/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-R6QZXG0s5Fw/T8a6b_LeLCI/AAAAAAAAKk8/net4vePc4BU/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-mN8vXI_-lRA/T8a6fVloDFI/AAAAAAAAKlE/cBu4IFdfCF4/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-mN8vXI_-lRA/T8a6fVloDFI/AAAAAAAAKlE/cBu4IFdfCF4/s320/005.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-R1n4VcEQ7AE/T8a6iTalbLI/AAAAAAAAKlM/8KZTlu7Wk3Q/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://1.bp.blogspot.com/-R1n4VcEQ7AE/T8a6iTalbLI/AAAAAAAAKlM/8KZTlu7Wk3Q/s320/006.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-2326870293474380999?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/deadlifts-5-5-5-5-5-10-then-30-seconds.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-8792880073191807702Wed, 30 May 2012 00:41:00 +00002012-05-29T20:41:17.378-04:004 rounds<br />400 M Run<br />10 Hang Power cleans<br />10 OH Squats<br />10 Russian Twists<br />10 HR Push-ups<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-zIoaXBqdz_c/T8VsbN7Ga2I/AAAAAAAAKkI/acYwPuREbag/s1600/008.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-zIoaXBqdz_c/T8VsbN7Ga2I/AAAAAAAAKkI/acYwPuREbag/s320/008.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-eNod9FfdPLs/T8VsktRLWZI/AAAAAAAAKkY/5ghuyEsxkfA/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-eNod9FfdPLs/T8VsktRLWZI/AAAAAAAAKkY/5ghuyEsxkfA/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Ecz_Ru2-tW8/T8VsmulgvPI/AAAAAAAAKkg/EGFl7cUb-L8/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-Ecz_Ru2-tW8/T8VsmulgvPI/AAAAAAAAKkg/EGFl7cUb-L8/s320/005.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/--VRxBJah_U4/T8VsodVEVJI/AAAAAAAAKko/qSsS4X__Qlk/s1600/010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://1.bp.blogspot.com/--VRxBJah_U4/T8VsodVEVJI/AAAAAAAAKko/qSsS4X__Qlk/s320/010.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-8792880073191807702?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/4-rounds-400-m-run-10-hang-power-cleans.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-3146279605970322468Mon, 28 May 2012 23:15:00 +00002012-05-28T19:15:59.090-04:00"Adam"<br />3 rounds <br />400 M Run<br />20 Burpees<br />20 Sit-ups<br />400 M Run <br />20 Box Jumps<br />20 Air Squats<br />400 M Run<br />10 Pull-ups<br />20 KB Swings<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-RdxFKSus-Cc/T8QHHnbhKQI/AAAAAAAAKj0/6EhLcbmDr7A/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-RdxFKSus-Cc/T8QHHnbhKQI/AAAAAAAAKj0/6EhLcbmDr7A/s320/003.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-V8o-hsoHt4I/T8QHJ-FL9pI/AAAAAAAAKj8/NDEsslWgGTQ/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-V8o-hsoHt4I/T8QHJ-FL9pI/AAAAAAAAKj8/NDEsslWgGTQ/s320/006.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-3146279605970322468?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/adam-3-rounds-400-m-run-20-burpees-20.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-5956131520823103030Sat, 26 May 2012 14:55:00 +00002012-05-26T10:55:43.073-04:00800 M Run<br />21 OH Squats<br />21 HR Push-ups<br />400 M Run<br />15 OH Squats<br />15 HR Push-ups<br />400 M Run<br />9 OH Squats<br />9 HR Push-ups<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-mAZ8eVUAcZA/T8Duwym-MUI/AAAAAAAAKjY/rfEmWa-Cpp4/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-mAZ8eVUAcZA/T8Duwym-MUI/AAAAAAAAKjY/rfEmWa-Cpp4/s320/003.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-tXm7UxZgV4Q/T8Du1ZwuEjI/AAAAAAAAKjg/jqlsfI_c5XU/s1600/004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-tXm7UxZgV4Q/T8Du1ZwuEjI/AAAAAAAAKjg/jqlsfI_c5XU/s320/004.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-BmixfAjU2mA/T8Du3tY7s_I/AAAAAAAAKjo/3DfSweYW_J4/s1600/007.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://3.bp.blogspot.com/-BmixfAjU2mA/T8Du3tY7s_I/AAAAAAAAKjo/3DfSweYW_J4/s320/007.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-5956131520823103030?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/800-m-run-21-oh-squats-21-hr-push-ups.htmlnoreply@blogger.com (Crossfit Swift)3tag:blogger.com,1999:blog-7208684595782156474.post-6216395799893330927Fri, 25 May 2012 21:00:00 +00002012-05-25T17:00:01.206-04:003 rounds<br />4 Tire Flips<br />8 Hang Power Cleans<br />12 Pull-ups<br />16 Weighted Sit-ups<br />20 Lunges<br />1 Farmer's Carry<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-YcH_hg-litA/T7_ys8CoWcI/AAAAAAAAKjE/NFA-38ubS0E/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-YcH_hg-litA/T7_ys8CoWcI/AAAAAAAAKjE/NFA-38ubS0E/s320/003.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-mAqJZL7JM_4/T7_yvJpglhI/AAAAAAAAKjM/mvPmEsXG-64/s1600/009.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="248" src="http://4.bp.blogspot.com/-mAqJZL7JM_4/T7_yvJpglhI/AAAAAAAAKjM/mvPmEsXG-64/s320/009.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-6216395799893330927?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/3-rounds-4-tire-flips-8-hang-power.htmlnoreply@blogger.com (Crossfit Swift)1tag:blogger.com,1999:blog-7208684595782156474.post-5229679045948036655Fri, 25 May 2012 00:48:00 +00002012-05-24T20:48:56.041-04:00400 M Run<br /><br />10,9,8,7,6,5,4,3,2,1<br />Push-ups<br />Sit-ups<br />Box Jumps<br />Air squats<br />Ball Slams<br /><br />400 M Run<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-_G9ktRwD1Xw/T77Wx7eI6vI/AAAAAAAAKiY/yQLFbIyyXuI/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-_G9ktRwD1Xw/T77Wx7eI6vI/AAAAAAAAKiY/yQLFbIyyXuI/s320/003.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-N0htpHflJ98/T77Wz9HpphI/AAAAAAAAKig/2FQPX0xCm2o/s1600/011.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-N0htpHflJ98/T77Wz9HpphI/AAAAAAAAKig/2FQPX0xCm2o/s320/011.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-I3azTpRkXC8/T77W2fIupQI/AAAAAAAAKio/_BlLCBDPjLo/s1600/018.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-I3azTpRkXC8/T77W2fIupQI/AAAAAAAAKio/_BlLCBDPjLo/s320/018.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Z5KWsm46u6E/T77W48gtoTI/AAAAAAAAKiw/WFy2aPVR28w/s1600/027.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-Z5KWsm46u6E/T77W48gtoTI/AAAAAAAAKiw/WFy2aPVR28w/s320/027.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-lnPK0s35HU8/T77W66HmY_I/AAAAAAAAKi4/FJi4v3ODdkw/s1600/032.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-lnPK0s35HU8/T77W66HmY_I/AAAAAAAAKi4/FJi4v3ODdkw/s320/032.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-5229679045948036655?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/400-m-run-10987654321-push-ups-sit-ups.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-4742871085414655541Thu, 24 May 2012 00:54:00 +00002012-05-23T20:54:40.297-04:00OH Squats 5-5-5-5<br />Then:<br />10 DUs each round<br />21-15-9<br />Wallballs<br />Sit-ups<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-tXoYbkO2LlE/T72Gq8DLBTI/AAAAAAAAKh0/TH4y8KBJEms/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://3.bp.blogspot.com/-tXoYbkO2LlE/T72Gq8DLBTI/AAAAAAAAKh0/TH4y8KBJEms/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-ucEZID9Biy8/T72Gth8-CrI/AAAAAAAAKh8/Cqar6G6Giaw/s1600/008.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://1.bp.blogspot.com/-ucEZID9Biy8/T72Gth8-CrI/AAAAAAAAKh8/Cqar6G6Giaw/s320/008.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-hG9tPmxBYyk/T72GvoEufwI/AAAAAAAAKiE/L3HmLfOdg4A/s1600/010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-hG9tPmxBYyk/T72GvoEufwI/AAAAAAAAKiE/L3HmLfOdg4A/s320/010.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-WOg2CmJebpA/T72GxmYsM8I/AAAAAAAAKiM/5f25Kth6paw/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-WOg2CmJebpA/T72GxmYsM8I/AAAAAAAAKiM/5f25Kth6paw/s320/006.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-4742871085414655541?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/oh-squats-5-5-5-5-then-10-dus-each.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-2363083691778714611Tue, 22 May 2012 17:54:00 +00002012-05-22T13:54:29.464-04:0025 DUs ea. rd.<br />21-15-9<br />Push Presses <br />Walking Lunges 1-1<br />Knees-Elbows<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-U7p-HXVE4YY/T7vSxmr7aWI/AAAAAAAAKhg/M_xWUHaBtrM/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-U7p-HXVE4YY/T7vSxmr7aWI/AAAAAAAAKhg/M_xWUHaBtrM/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-0odhqYKn7JQ/T7vSzyIUzkI/AAAAAAAAKho/4PmrTSW6YXc/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://3.bp.blogspot.com/-0odhqYKn7JQ/T7vSzyIUzkI/AAAAAAAAKho/4PmrTSW6YXc/s320/006.JPG" width="320" /></a></div><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-2363083691778714611?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/25-dus-ea.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-5853163619579720472Tue, 22 May 2012 01:04:00 +00002012-05-21T21:04:41.734-04:00AMRAP in 20 mins.<br />3 Manmakers<br />5 Ring Rows<br />7 V-ups<br />9 Squats<br />60 Single Rope Jumps<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-89MVKwwVXM0/T7rmBakePhI/AAAAAAAAKhE/z44UfbXF3Hw/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-89MVKwwVXM0/T7rmBakePhI/AAAAAAAAKhE/z44UfbXF3Hw/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/--zBmiBfYtR0/T7rmEg0Y94I/AAAAAAAAKhM/o_lCYRGidCQ/s1600/004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/--zBmiBfYtR0/T7rmEg0Y94I/AAAAAAAAKhM/o_lCYRGidCQ/s320/004.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-Ao1GWMm-E6Q/T7rmG_uUTWI/AAAAAAAAKhU/3SaiR6oxeYk/s1600/009.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-Ao1GWMm-E6Q/T7rmG_uUTWI/AAAAAAAAKhU/3SaiR6oxeYk/s320/009.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-5853163619579720472?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/amrap-in-20-mins.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-3363736938412093702Sun, 20 May 2012 20:17:00 +00002012-05-20T16:17:12.943-04:00400 M Run<br />25 HR Push-ups<br />50 Sit-ups<br />75 Squats<br />400 M Run<br />75 Squats<br />50 Sit-ups<br />25 Push-ups<br />400 M Run<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-8gWAQJQ0VOU/T7lRNqeHF8I/AAAAAAAAKgw/3rQKzuewRi8/s1600/001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://3.bp.blogspot.com/-8gWAQJQ0VOU/T7lRNqeHF8I/AAAAAAAAKgw/3rQKzuewRi8/s320/001.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-VMd7W2jUre8/T7lRQG_ytdI/AAAAAAAAKg4/aTXXnr0S_sk/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-VMd7W2jUre8/T7lRQG_ytdI/AAAAAAAAKg4/aTXXnr0S_sk/s320/002.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-3363736938412093702?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/400-m-run-25-hr-push-ups-50-sit-ups-75.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-5449081638427709723Sat, 19 May 2012 16:05:00 +00002012-05-19T12:05:07.144-04:00800 M Run<br /><br />4 rounds<br />10 Power Snatches<br />15 Ball Slams<br />20 Mtn. Climbers<br /><br />800 M Run<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-yDxyL3ZdIjI/T7fEqjHevyI/AAAAAAAAKgk/svH3qeEUkPE/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-yDxyL3ZdIjI/T7fEqjHevyI/AAAAAAAAKgk/svH3qeEUkPE/s320/005.JPG" width="320" /></a></div><br /><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-5449081638427709723?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/800-m-run-4-rounds-10-power-snatches-15.htmlnoreply@blogger.com (Crossfit Swift)1tag:blogger.com,1999:blog-7208684595782156474.post-7164709312448452613Fri, 18 May 2012 17:27:00 +00002012-05-18T13:27:24.646-04:00AMRAP in 12 mins.<br />1 round =<br />1 Push Press<br />1 Pull-up<br />1 Push Press<br />3 Pull-ups<br />1 Push Press<br />5 Pull-ups<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-7164709312448452613?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/amrap-in-12-mins.htmlnoreply@blogger.com (Crossfit Swift)3tag:blogger.com,1999:blog-7208684595782156474.post-5042787684747285716Fri, 18 May 2012 01:53:00 +00002012-05-17T21:53:59.923-04:003 rounds<br />50 Squats<br />7 Handstand Push-ups<br />10 Power Cleans<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-LMeNgoXygYY/T7WritDDb7I/AAAAAAAAKZU/vQPw4no9MT8/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-LMeNgoXygYY/T7WritDDb7I/AAAAAAAAKZU/vQPw4no9MT8/s320/006.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Hmi7wIAMRQk/T7Wrk6uForI/AAAAAAAAKZc/S9zFyZA_p_Y/s1600/007.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-Hmi7wIAMRQk/T7Wrk6uForI/AAAAAAAAKZc/S9zFyZA_p_Y/s320/007.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-qcduZsweWL0/T7WrnpH3_PI/AAAAAAAAKZk/VYGSTadQH4s/s1600/001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-qcduZsweWL0/T7WrnpH3_PI/AAAAAAAAKZk/VYGSTadQH4s/s320/001.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-cKDcQrBoa9M/T7WrqYkybqI/AAAAAAAAKZs/Fi3DH3cc5mw/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-cKDcQrBoa9M/T7WrqYkybqI/AAAAAAAAKZs/Fi3DH3cc5mw/s320/005.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-5042787684747285716?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/3-rounds-50-squats-7-handstand-push-ups.htmlnoreply@blogger.com (Crossfit Swift)2tag:blogger.com,1999:blog-7208684595782156474.post-4108244560403459120Thu, 17 May 2012 00:50:00 +00002012-05-16T20:50:54.027-04:00Push Jerks 5-5-5-5-5<br />Then 3 rounds for time:<br />7 Burpees to Box Jumps<br />15 Sit-ups<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-6w9dlH4pTCE/T7RLKiPmX7I/AAAAAAAAKYw/-Uii-h6jKYY/s1600/009.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://1.bp.blogspot.com/-6w9dlH4pTCE/T7RLKiPmX7I/AAAAAAAAKYw/-Uii-h6jKYY/s320/009.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-9bggaO99RsM/T7RLP0MHrMI/AAAAAAAAKY4/PMXNy2R1Mps/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://1.bp.blogspot.com/-9bggaO99RsM/T7RLP0MHrMI/AAAAAAAAKY4/PMXNy2R1Mps/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-opUcCfCSudE/T7RLSOc20lI/AAAAAAAAKZA/6udDLzfY4C8/s1600/011.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-opUcCfCSudE/T7RLSOc20lI/AAAAAAAAKZA/6udDLzfY4C8/s320/011.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-jafa3qdlqsQ/T7RLUqRn6DI/AAAAAAAAKZI/JTNxWMY3inA/s1600/015.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://1.bp.blogspot.com/-jafa3qdlqsQ/T7RLUqRn6DI/AAAAAAAAKZI/JTNxWMY3inA/s320/015.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-4108244560403459120?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/push-jerks-5-5-5-5-5-then-3-rounds-for.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-344961842696376658Wed, 16 May 2012 00:57:00 +00002012-05-15T20:57:51.352-04:00AMRAP in 15 minutes<br />3 Deadlifts<br />5 Lunges<br />7 HR Push-ups<br />9 Jumping Pull-ups<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-gnz-HnwfXzg/T7L7cm2w-uI/AAAAAAAAKYU/HfDeAevufYc/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-gnz-HnwfXzg/T7L7cm2w-uI/AAAAAAAAKYU/HfDeAevufYc/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-3JOiDFwqrmA/T7L7ejdWInI/AAAAAAAAKYc/VK2gVcL9llc/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-3JOiDFwqrmA/T7L7ejdWInI/AAAAAAAAKYc/VK2gVcL9llc/s320/005.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-GqMHnDY4KgM/T7L7g-fNXkI/AAAAAAAAKYk/hZ67bvzORig/s1600/014.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-GqMHnDY4KgM/T7L7g-fNXkI/AAAAAAAAKYk/hZ67bvzORig/s320/014.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-344961842696376658?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/amrap-in-15-minutes-3-deadlifts-5.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-7337902409502196157Tue, 15 May 2012 01:11:00 +00002012-05-14T21:11:49.428-04:0010 DUs ea. rd.<br />10,9,8,7,6,5,4,3,2,1<br />Hang Power Cleans<br />KB Swings<br />Wallball Sit-ups<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-b6XFZqnbMI4/T7GtJDgaagI/AAAAAAAAKXw/gZD1vefmFfQ/s1600/011.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://3.bp.blogspot.com/-b6XFZqnbMI4/T7GtJDgaagI/AAAAAAAAKXw/gZD1vefmFfQ/s320/011.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-VVeRD68BZFw/T7GtL38qXPI/AAAAAAAAKX4/kWz9gEV0cos/s1600/008.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-VVeRD68BZFw/T7GtL38qXPI/AAAAAAAAKX4/kWz9gEV0cos/s320/008.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-cP8gFlqTn54/T7GtOxhgjwI/AAAAAAAAKYA/vXQkFeltze8/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-cP8gFlqTn54/T7GtOxhgjwI/AAAAAAAAKYA/vXQkFeltze8/s320/006.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-f3_MIDCcLjc/T7GtRcmJl8I/AAAAAAAAKYI/FWHUbf7Sxdw/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-f3_MIDCcLjc/T7GtRcmJl8I/AAAAAAAAKYI/FWHUbf7Sxdw/s320/003.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-7337902409502196157?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/10-dus-ea.htmlnoreply@blogger.com (Crossfit Swift)1tag:blogger.com,1999:blog-7208684595782156474.post-662428966760686805Sun, 13 May 2012 18:38:00 +00002012-05-16T20:59:41.753-04:00"Murph"<br />1 Mile Run<br />100 Pull-ups<br />200 Push-ups<br />300 Air Squats<br />1 Mile Run<br /><br />Partition as needed<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-L4jSpCC3-ug/T6__nWVLZSI/AAAAAAAAKXc/7rjTaMoIZP8/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-L4jSpCC3-ug/T6__nWVLZSI/AAAAAAAAKXc/7rjTaMoIZP8/s320/005.JPG" width="319" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-8d_7CzPVEkQ/T6__rtGa5II/AAAAAAAAKXk/NQoiW8K54VE/s1600/001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="294" src="http://3.bp.blogspot.com/-8d_7CzPVEkQ/T6__rtGa5II/AAAAAAAAKXk/NQoiW8K54VE/s320/001.JPG" width="320" /></a></div><br /><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-662428966760686805?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/murph-1-mile-run-100-pull-ups-200-push.htmlnoreply@blogger.com (Crossfit Swift)1tag:blogger.com,1999:blog-7208684595782156474.post-1913887597806033801Sat, 12 May 2012 17:36:00 +00002012-05-12T13:36:21.788-04:005 rounds<br />5 HSPUs<br />5 HangSquat Snatches<br />5 Box Jumps<br />5 KB Swings<br /><br />Friday's WOD<br />400 M Run<br />1,2,3,4,5,6,7,8,9,10<br />Wallballs/Russian Twists<br />400 M Run<br />10,9,8,7,6,5,4,3,2,1<br />Push Presses/Ring Rows<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-xfCRn0Y6pvI/T66fOq-Xd0I/AAAAAAAAKWo/t_uwBN8Vc1s/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-xfCRn0Y6pvI/T66fOq-Xd0I/AAAAAAAAKWo/t_uwBN8Vc1s/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-b-wt5l2cCCs/T66fQ3jfLyI/AAAAAAAAKWw/PRu7u1H4ZHM/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-b-wt5l2cCCs/T66fQ3jfLyI/AAAAAAAAKWw/PRu7u1H4ZHM/s320/005.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-05HllfLoS_I/T66fTGA-MkI/AAAAAAAAKW4/WbH5dw60JsQ/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-05HllfLoS_I/T66fTGA-MkI/AAAAAAAAKW4/WbH5dw60JsQ/s320/006.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Nxhednh0-Y4/T66fVVBToRI/AAAAAAAAKXA/k5FUsAUzav0/s1600/008.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-Nxhednh0-Y4/T66fVVBToRI/AAAAAAAAKXA/k5FUsAUzav0/s320/008.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-pY8FyBz7hlM/T66fX7mdipI/AAAAAAAAKXI/vuEaz1yc_Qk/s1600/010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-pY8FyBz7hlM/T66fX7mdipI/AAAAAAAAKXI/vuEaz1yc_Qk/s320/010.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-G9gp-XcjZF8/T66fZ0cBaFI/AAAAAAAAKXQ/aiiNuP0xiaU/s1600/014.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-G9gp-XcjZF8/T66fZ0cBaFI/AAAAAAAAKXQ/aiiNuP0xiaU/s320/014.JPG" width="320" /></a></div><br /><br /><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-1913887597806033801?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/5-rounds-5-hspus-5-hangsquat-snatches-5.htmlnoreply@blogger.com (Crossfit Swift)1tag:blogger.com,1999:blog-7208684595782156474.post-1746155053152059323Fri, 11 May 2012 01:36:00 +00002012-05-10T21:36:11.669-04:005 Rounds<br />200 M Run<br />4 Thrusters<br />8 Pull-ups<br />12 KB Swings<br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-Vs6CZDF1Xg8/T6xsixeK13I/AAAAAAAAKWE/JqKXuRr5q-4/s1600/004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-Vs6CZDF1Xg8/T6xsixeK13I/AAAAAAAAKWE/JqKXuRr5q-4/s320/004.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Emg1LlYr78k/T6xs7slNUpI/AAAAAAAAKWM/6-KQMxIDvlI/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-Emg1LlYr78k/T6xs7slNUpI/AAAAAAAAKWM/6-KQMxIDvlI/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-EXE0bT7Lzy0/T6xs-wWZ2cI/AAAAAAAAKWU/s4p8gh_lj9I/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-EXE0bT7Lzy0/T6xs-wWZ2cI/AAAAAAAAKWU/s4p8gh_lj9I/s320/006.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-V2dJf-DoMz4/T6xs_xOjrlI/AAAAAAAAKWc/PT036HRFIok/s1600/007.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-V2dJf-DoMz4/T6xs_xOjrlI/AAAAAAAAKWc/PT036HRFIok/s320/007.JPG" width="320" /></a></div><br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-1746155053152059323?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/5-rounds-200-m-run-4-thrusters-8-pull.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-8521189570440058914Wed, 09 May 2012 22:17:00 +00002012-05-09T18:17:52.095-04:00Back Squats 5-5-5-5-5-10<br />Then 4 rounds for time:<br />10 Box Jumps<br />10 Ball Slams<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-7hm60i2sx4o/T6rs4NyOCkI/AAAAAAAAKVo/v3CNI2KAd98/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://2.bp.blogspot.com/-7hm60i2sx4o/T6rs4NyOCkI/AAAAAAAAKVo/v3CNI2KAd98/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-MOdrJsqZqE0/T6rs6KzvZ7I/AAAAAAAAKVw/M0Q9FUWD9iY/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-MOdrJsqZqE0/T6rs6KzvZ7I/AAAAAAAAKVw/M0Q9FUWD9iY/s320/005.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-L4C9nYbylow/T6rs-58IYjI/AAAAAAAAKV4/HZvXz0vYlvA/s1600/006.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-L4C9nYbylow/T6rs-58IYjI/AAAAAAAAKV4/HZvXz0vYlvA/s320/006.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-8521189570440058914?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/back-squats-5-5-5-5-5-10-then-4-rounds.htmlnoreply@blogger.com (Crossfit Swift)3tag:blogger.com,1999:blog-7208684595782156474.post-4367786666597393225Wed, 09 May 2012 00:31:00 +00002012-05-08T20:31:09.585-04:00AMRAP&nbsp; in 15 mins.<br />5 Power Cleans<br />10 Burpees<br />15 Sit-ups<br />20 DUs<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-hAr7lg2XgkQ/T6m6pHqPxyI/AAAAAAAAKVM/jmdUtoI0S2U/s1600/003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-hAr7lg2XgkQ/T6m6pHqPxyI/AAAAAAAAKVM/jmdUtoI0S2U/s320/003.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-FoedGOpzc6Y/T6m6tLdT_yI/AAAAAAAAKVU/qPHh0vV7_4M/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-FoedGOpzc6Y/T6m6tLdT_yI/AAAAAAAAKVU/qPHh0vV7_4M/s320/002.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-t8HO5JOl93E/T6m6vg8I0UI/AAAAAAAAKVc/OzLo6o8g0ec/s1600/005.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-t8HO5JOl93E/T6m6vg8I0UI/AAAAAAAAKVc/OzLo6o8g0ec/s320/005.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-4367786666597393225?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/amrap-in-15-mins.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-6514117720216262130Tue, 08 May 2012 00:34:00 +00002012-05-07T20:34:18.201-04:00400 M Run<br />25 Weighted Sit-ups<br />20 KB Swings<br />15 OH Squats<br />10 Pull-ups<br />400 M Run<br />10 Pull-ups<br />15 OH Squats<br />20 KB Swings<br />25 Weighted Sit-ups<br />400 M Run<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-EkxWe8G-OV0/T6hpyDTFN9I/AAAAAAAAKU4/9280euvUkuA/s1600/004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-EkxWe8G-OV0/T6hpyDTFN9I/AAAAAAAAKU4/9280euvUkuA/s320/004.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-8jo01tcH7IM/T6hpv-qL-nI/AAAAAAAAKUw/8ki-sZexRp4/s1600/001.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://4.bp.blogspot.com/-8jo01tcH7IM/T6hpv-qL-nI/AAAAAAAAKUw/8ki-sZexRp4/s320/001.JPG" width="320" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-Or_DBKCrskA/T6hp8TRoEiI/AAAAAAAAKVA/_PfFwGx3vdw/s1600/009.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-Or_DBKCrskA/T6hp8TRoEiI/AAAAAAAAKVA/_PfFwGx3vdw/s320/009.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-6514117720216262130?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/400-m-run-25-weighted-sit-ups-20-kb.htmlnoreply@blogger.com (Crossfit Swift)0tag:blogger.com,1999:blog-7208684595782156474.post-8009006641235366646Mon, 07 May 2012 00:15:00 +00002012-05-06T20:15:31.269-04:004 rounds<br />Farmer's Carry<br />10 Wallballs<br />10 Knees-Elbows<br />10 Walking Lunges<br />10 Russian Twists<br />25 DUs<br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-VHyOuUS8M7E/T6cTklBWzXI/AAAAAAAAKUk/zBImQf1bIj4/s1600/002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="http://4.bp.blogspot.com/-VHyOuUS8M7E/T6cTklBWzXI/AAAAAAAAKUk/zBImQf1bIj4/s320/002.JPG" width="320" /></a></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7208684595782156474-8009006641235366646?l=www.crossfitswift.com' alt='' /></div>http://www.crossfitswift.com/2012/05/4-rounds-farmers-carry-10-wallballs-10.htmlnoreply@blogger.com (Crossfit Swift)0