“Rahoi”

As many rounds as possible in 12 minutes of:

12 Box jumps
6 Thrusters (95 lb./65 lb.)
6 Bar facing burpees

WOD Demo with Jenn Jones - video [wmv] [mov]

Post completed rounds to comments.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

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Top 50 BBQ restaurants, Texas Monthly (yes, there’s an app for that! Check out the link at the top of their page)

UCSF scientists declare war on sugar in food SF Gate

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WOD:

3 rounds for time of:

10 Deadlifts (255 lb./190 lb.)
50 Double-unders

Post power clean loads and WOD time to comments.

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From CrossFit Faith:

List at least 50 things for which you are thankful.

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30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings (53 lb./35 lb.)
60 Sit ups
70 Burpees

Post time to comments.

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Have you registered for the CrossFit Open yet?

Check out Karyn Marshall’s athlete profile, the first woman in history to clean and jerk 300 pounds:
‎”I competed in the 2011 Reebok CrossFit Games and had a blast! On 8/23/11, I was diagnosed with breast cancer. I had surgery, radiation and just finished chemotherapy on 1/19/12, which gives me a month to get ready for the Open. I felt good enough to begin training on 1/31/12. I have an uphill battle but I am excited to begin this journey of showing cancer that it cannot hold me down for long.”

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Bob Harper (coach on The Biggest Loser) talks CrossFit:

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3 – 4 rounds for time of:

12 Deadlifts (225 lb./165 lb.)
20 Pull-ups
12 Clean and jerks (135 lb./95 lb.)
20 Knees to elbows

Post time to comments.

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

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Oscar Pistorius has a huge carbon footprint, Outside Magazine

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Ma and Pa Kettle can prove 14×5 = 25. Watch this and learn a new party trick….

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followed by:
3 sets of 2 rep clean pulls

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“If you want to finish correctly then it is advisable to start correctly.”–“The First Pull” by Michael W. Favre, M.Ed., Director of Olympic Sports Strength & Conditioning University of Michigan, Original version published in USA Weightlifting Magazine Volume 25, Number 1, 2006:

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The point of explosion by Coach Burgener:

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