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CrossFit HB

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April 2011
Day	Workouts	Posts	Actions
05	Overhead Squat 3-3-3-3-3 Push Press 5-5-5-5-5 Pull-ups, Walking Lunges, Kettlebell Swings	0	view
04	CFHB: Max Double Unders 7 mins MAX Ring Dips 5mins Burpees, Wall Balls	3	view

March 2011
Day	Workouts	Posts	Actions
01	Fran Fran Fran	1	view

February 2011
Day	Workouts	Posts	Actions
28	Back Squat 3-3-3-3-3 Double Helen	0	view
21	Max 1RM Snatch Wall Balls, Power Snatches, Overhead Squats	2	view
11	Double Unders, Hang Power Cleans, Ring Push Ups	0	view
10	Kettlebell Swings, Box Jump (24 in.)s Skin The Cats	0	view
09	CFHB: 30.20.10 Ring Dips, Pull-ups, Push-ups 100 Overhead Squats Ghd Complexes	0	view
08	Squat Clean 3-3-3 Chin-up - Max effort Karen	0	view
07	Shoulder Press 3-3-3-3-3 Max Rep Push Ups-2 min. Double Unders, Kettlebell Swings, Pull-ups Farmers Carries (2)	2	view
04	Max Rep Push Ups-2 min. Max Reps Air Squats, 3 x 2 minutes Runs, Burpees (4)	0	view

January 2011
Day	Workouts	Posts	Actions
31	Helen	4	view
28	Deadlift 5-5-3-3-1-1-1 Push Presses, Kettlebell Swings CFHB: MB toe touch Sit Ups	5	view
27	Fran Kettlebell Swings, Push-ups CF+ Midline Plate Twists, OH Weighted Sit Ups	5	view
21	Grace Runs, Burpees, Kettlebell Swings CF+ GHD Complexes 20	6	view
20	Tabata Ring Rows Tabata Squats Pull-ups, Push-ups, Air Squats Russian Twists, Back Extensions (Ghd)s	8	view
19	Deadlifts, Muscle-ups Squat Cleans, Wall Climbs Runs, Burpees, Two Hand Dumbbell Bent Over Rows	3	view
18	Handstand Push-up 5-5-5-5-5 Ring Pull Ups, Push-ups, Double Unders	2	view
17	Strict Chin-ups 5x Max Reps Ring Push Ups Kettlebell Swings, Kettlebell Thrusters, Runs Ghd Complexes	9	view
12	Power Snatch 2-2-2-2 Front Squat 5-5-5 Runs, Burpees, Toes-to-Bars CF+ Ghd Complexes 10	5	view
11	Box Squat 3-3-3-3-3 Push Presses, Pull-ups Kettlebell Swings, Push-up (diamond)s Skin The Cats	0	view
10	Shoulder Press 5-5-5-5-5 Wall Balls, Kettlebell Swings, Box Jump (24 in.)s Hollow Rocks, floor wipers	2	view
07	Rankel	0	view
05	Floor Press 1-1-1-1-1-1-1 Dumbbell Shoulder Presses, Pull-up (chest-to-bar)s, Runs CF+ GHD Complexes 20	7	view
04	Front Squat 1-1-1-1-1-1-1 Push-ups, Dumbbell Power Cleans, Runs Hollow Rocks, floor wipers	5	view
03	Power Clean 2-2-2 Max Push-ups, 3 attempts Run, Overhead Squats, Pull-ups Ghd Complexes	9	view
01	Jack	0	view

December 2010
Day	Workouts	Posts	Actions
28	400 Meter Sandbag Run 90/70s Turkish Get-up, Right Arms, Kettlebell Windmills, Dumbbell / Kettlebell Snatch (one arm - R)s, Dumbbell / Kettlebell Press (one arm - R)s, Burpees, etc.	1	view
23	Back Squat 5-5-5-5-5 double helen	2	view
20	Shoulder Press 3-3-3 Chest to Bar Pull-ups, Ring Dips, Overhead Squats Ghd Complexes	0	view
14	Power Clean 2-2-2-2-2 Front Squat 10-7-4-1 Clapping Push Ups, Pull-up (chest-to-bar)s, Burpees Hollow Rocks (4)	4	view
13	Thrusters, Pull-ups Helen CF+ Ghd Complexes 10	5	view
09	Double Unders (4) Overhead Squat 4-4-4-4-4 Hang Power Cleans, Burpees, Knees-to-elbows	0	view
08	Run, Pull-ups, Air Squats, Pull-ups	1	view
06	Split Jerk 1-1-1-1-1 Max Effort Ring Dips Thrusters, Toes-to-Bars, Kettlebell Swings, Hollow Rocks	6	view
02	Row, Thrusters Ring Dips max x 3 Ring Push-ups - 3 max sets	2	view

November 2010
Day	Workouts	Posts	Actions
30	Max Push-ups in 3 minutes Collin CF+ GHD Complexes 20	0	view
23	Power Cleans 5-5-5 Deadlift 5-5-5-5-5 3 Rounds of Max Effort Pull-Ups Rows, Kettlebell Swings, Ring Dips, Runs	0	view
22	Box Squat 5-5-5-5-5 Shoulder Press 5-5-5 Pull-ups, Push-ups, Box Jump (24 in.)s, Runs	2	view
17	Box Jump (24 in.)s, Wall Balls, Pull-ups Double Unders (3) Max Burpees (4min)	3	view
15	Deadlift 1-1-1-1-1-1-1 Max set Pull-ups, with Rest Kettlebell Swings, Runs	3	view
15	Rest Day	0	view
14	Run, Deadlift	0	view
13	Blake	0	view
12	Push Jerk 3-3-3 Bench Press 3-3-3 Deadlifts (2) Ring Dips max x 3 CF+ Midline Plate Twists, OH Weighted Sit Ups	0	view
12	Nancy	1	view
11	Power Snatches, Double Unders	0	view
11	Rest Day	0	view
10	Handstand Push-ups, Kettlebell Swings, GHD Sit-ups	1	view
09	Crossfit Kinnick Bodyweight Warm Up 155# Clean and Jerk	0	view
09	Overhead Squat, Front Squat, Back Squat	0	view
08	Overhead Squat 1-1-1-1-1-1-1 Push-ups (2) Double Unders (2) Dumbbell Thrusters, Kettlebell Swings	0	view
08	Kettlebell Swings, Wall Balls, Pull-ups	0	view
07	Rest Day	0	view
06	Dumbbell Thrusters, Rope Climb	0	view
05	Lumberjack 20	1	view
04	Push Press 3-3-3-3-3 Kettlebell 1 Arm LC Clean and Jerks, Runs	1	view
04	Snatch On The Minute For 15 Minutes	0	view
03	Rest Day	0	view
02	Shoulder Press 10-7-4-1 Deadlift 3-3-3 Angie	4	view
02	Barbara	0	view
01	Back Squat 1-1-1-1-1-1-1 Knees-to-elbows, Sit-up (GHD)s, Hollow Rocks	0	view
01	Muscle-up Handstand Push-ups, Burpee Pull-ups	0	view

October 2010
Day	Workouts	Posts	Actions
31	155# Clean and Jerk	0	view
30	Rest Day	0	view
29	Nancy	0	view
29	Wall Ball, GHD Sit-ups, Back Extensions	0	view
28	5k Run	0	view
27	500M Rows Squat Snatch, Ring Dips, Knees-to-elbows	2	view
27	Squat Snatch, Ring Dips, Knees-to-elbows	1	view
26	Max Effort Box Jump 7x Wall Balls, Ring Push Ups Rows (2) Hollow Rocks (CFHB)	6	view
26	Rest Day	0	view
25	Eva Max Effort L-Sit	1	view
24	Deadlift, Overhead Squat	0	view
23	Wall Ball Shots, Pull-ups	0	view
22	Rest Day	0	view
21	Toes-to-Bars, Burpees 2x Walking Lunges, Push-ups Hollow Rocks,1/2 Turkish Get-Ups	0	view
21	Brenton	0	view
20	Thruster 1-1-1-1-1-1-1	0	view
19	Bulger	0	view
19	Max Effort Ring Dips MAX Sit-up (abmat)s 3min Max Effort Kettlebell Swings Max Burpees in one minute Hollow Rocks (CFHB)	3	view
18	Thrusters, Pull-ups	0	view
18	Rest Day	0	view
17	Forrest	0	view
16	CrossFit Total	0	view
15	Hang Power Cleans, Burpees	0	view
14	CFHB: 3x 6 Skin The Cats, 6 Pull-up (L)s, 6 Muscle-ups, 6 Ring Dips CFHB: 3x 20 Kettlebell Swings, 20 Box Jump (24 in.)s, 20 Push Presses Rows (2)	3	view
14	Rest Day	0	view
13	CFHB: Squat Clean 10-7-4-1 CFHB: 20 Ring Dips, 40 Hollow Rocks CFHB: 15x 15m Band Sprints	3	view
13	Wall Ball, Muscle-ups	0	view
12	Snatch Balance 1-1-1-1-1-1-1	0	view
11	CFHB: Deadlift 10-7-4-1 CFFB DWOD: 5x Max Reps Handstand Push-ups CFHB: 2x 20 Thrusters, 20 Over Head Weighted Sit Ups, Runs CFHB: 20 Skin The Cats	9	view
11	Tabata This!	0	view
10	Cindy	1	view
10	Rest Day	0	view
09	Handstand Walk	0	view
08	Floor Press 3-3-3-3-3 One Arm Kettlebell Snatch, Pull-ups	0	view
08	Front Squat 1-1-1-1-1-1-1	0	view
07	Clean & Jerk 1-1-1 Max Pull-ups in 3 min Annie Are You Okay? CF+ Ghd Complexes 10	5	view
07	One Arm Kettlebell Snatch, Pull-ups	0	view

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