771 Workout Posts

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  Speed is Good Accuracy is Final CrossFit Synapse

  Flutter Kicks, Leg levers, Plank Holds, Side Planks : Completed | Rx'd

  100 Flutter Kicks 100 Leg levers 1 Plank Hold 1 min 2 Side Planks 1 min

  Comment · 0 Comments · Dec 01, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  Distinction: Work Capacity Complete AMRAP in 20 min of the following… : 8.25 rounds | Rx'd

  8 rounds of: 10 Push Presses 95 lbs 10 Pull-ups 10 Kettlebell Swings 53 lbs 100 m Sprints plus a partial round of: 10 Push Presses 95 lbs 0 Pull-ups 0 Kettlebell Swings 53 lbs 100 m Sprints

  Comment · 0 Comments · Dec 01, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  FEAR: Work Capacity: With a 25lb weight vest or body armor, AFAP do 15, 14, 13, 12…1 reps of the following… : 48 mins 26 secs | Rx'd

  15 Front Squats 95 lbs 15 Weighted Burpees 20 lbs 15 Box Jump (24 In.)s 15 Deadlifts 135 lbs 15 Weighted Sit-ups 20 lbs 14 Front Squats 95 lbs 14 Weighted Burpees 20 lbs 14 Box Jump (24 In.)s 14 Deadlifts 135 lbs 14 Weighted Sit-ups 20 lbs 13 Front Squats 95 lbs 13 Weighted Burpees 20 lbs 13 Box Jump (24 In.)s 13 Deadlifts 135 lbs 13 Weighted Sit-ups 20 lbs 12 Front Squats 95 lbs 12 Weighted Burpees 20 lbs 12 Box Jump (24 In.)s 12 Deadlifts 135 lbs 12 Weighted Sit-ups 20 lbs 11 Front Squats 95 lbs 11 Weighted Burpees 20 lbs 11 Box Jump (24 In.)s 11 Deadlifts 135 lbs 11 Weighted Sit-ups 20 lbs 10 Front Squats 95 lbs 10 Weighted Burpees 20 lbs 10 Box Jump (24 In.)s 10 Deadlifts 135 lbs 10 Weighted Sit-ups 20 lbs 9 Front Squats 95 lbs 9 Weighted Burpees 20 lbs 9 Box Jump (24 In.)s 9 Deadlifts 135 lbs 9 Weighted Sit-ups 20 lbs 8 Front Squats 95 lbs 8 Weighted Burpees 20 lbs 8 Box Jump (24 In.)s 8 Deadlifts 135 lbs 8 Weighted Sit-ups 20 lbs 7 Front Squats 95 lbs 7 Weighted Burpees 20 lbs 7 Box Jump (24 In.)s 7 Deadlifts 135 lbs 7 Weighted Sit-ups 20 lbs 6 Front Squats 95 lbs 6 Weighted Burpees 20 lbs 6 Box Jump (24 In.)s 6 Deadlifts 135 lbs 6 Weighted Sit-ups 20 lbs 5 Front Squats 95 lbs 5 Weighted Burpees 20 lbs 5 Box Jump (24 In.)s 5 Deadlifts 135 lbs 5 Weighted Sit-ups 20 lbs 4 Front Squats 95 lbs 4 Weighted Burpees 20 lbs 4 Box Jump (24 In.)s 4 Deadlifts 135 lbs 4 Weighted Sit-ups 20 lbs 3 Front Squats 95 lbs 3 Weighted Burpees 20 lbs 3 Box Jump (24 In.)s 3 Deadlifts 135 lbs 3 Weighted Sit-ups 20 lbs 2 Front Squats 95 lbs 2 Weighted Burpees 20 lbs 2 Box Jump (24 In.)s 2 Deadlifts 135 lbs 2 Weighted Sit-ups 20 lbs 1 Front Squat 95 lbs 1 Weighted Burpee 20 lbs 1 Box Jump (24 In.) 1 Deadlift 135 lbs 1 Weighted Sit-up 20 lbs

  Comment · 0 Comments · Dec 01, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  Baseline

  FEAR: Baseline : Completed | Rx'd

  10 rounds of: 5 Strict Pull-ups 10 Push-ups 15 Air Squats

  Comment · 0 Comments · Dec 01, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  your back and ass will thank me later : 7 mins 26 secs | Rx'd

  21 Deadlifts 250 lbs 21 Wall Ball (2 For 1)s 20 lbs 15 Deadlifts 250 lbs 15 Wall Ball (2 For 1)s 20 lbs 9 Deadlifts 250 lbs 9 Wall Ball (2 For 1)s 20 lbs

  Comment · 0 Comments · Dec 01, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  BB1 : Completed | Rx'd

  36 The Frog Complexes 105 lbs 34 Bench Presses 225 lbs 2 Bench Presses 180 lbs 20 Renegade Rows 26 lbs 50 m Buddy Carries 155 lbs

  Comment · 0 Comments · Dec 01, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  Push-up (rings)s, Cleans, Jerks, Sit-up (GHD)s : 13 mins 26 secs | 3.0 rounds | Rx'd

  3 rounds of: 20 Push Up (Rings)s 15 Cleans 135 lbs 5 Jerks 135 lbs 20 GHD Sit-ups

  Comment · 0 Comments · Dec 01, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  OC Throwdown 2012 Qualifier 11.2 : 8 mins 34 secs | Rx'd

  15 Squat Cleans 155 lbs 30 Pull-ups 12 Squat Cleans 155 lbs 24 Pull-ups 9 Squat Cleans 155 lbs 18 Pull-ups

  Comment · 0 Comments · Oct 27, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  31 Heroes shirts! : 18 mins 37 secs | 4.0 rounds | Not Rx'd

  4 rounds of: 3 Front Squats 225 lbs 20 Jumping Split Lunges 10 High Box Jumps 15 Kettlebell Swings 53 lbs

  Comment · 0 Comments · Oct 25, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  65% over head is no joke...break a wrist man!

  Andi's play house : 18 mins 36 secs | 3.0 rounds | Rx'd

  15 Box Jumps 15 Overhead Squats 145 lbs 250 m Rows 15 One Arm Kettlebell Snatches 53 lbs 15 Chest-to-bar Pull-ups 15 Box Jumps 15 Overhead Squats 135 lbs 250 m Rows 15 One Arm Kettlebell Snatches 53 lbs 15 Chest-to-bar Pull-ups 15 Box Jumps 15 Overhead Squats 135 lbs 250 m Rows 15 One Arm Kettlebell Snatches 53 lbs 15 Chest-to-bar Pull-ups

  Comment · 0 Comments · Oct 21, 2011

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• 
  Speed is Good Accuracy is Final CrossFit Synapse

  10 minute AMRAP...box jump standard is f*cking stupid, its only allowing the person not very fast at box jumps a chance to compete with the person who has mastered the technique of jumping on and off a BOX!

  AMRAP 10 mins: Double Unders, Box Jumps and Shoulder-to-Overheads : 2.147 rounds | Rx'd

  2 rounds of: 75 Double Unders 50 Box Jump (24 In.)s 25 Shoulder-to-Overheads 105 lbs plus a partial round of: 33 Double Unders 0 Box Jump (24 In.)s 0 Shoulder-to-Overheads 105 lbs

  Comment · 2 Comments · Oct 19, 2011

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  Nicole Flacco CrossFit Synapse

  i second your feelings on the box jump standard.

  October 20, 2011 09:03

  

  Speed is Good Accuracy is Final CrossFit Synapse

  Nicole you just like me and won't admit it...hahahaha :)

  October 21, 2011 00:36
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  Speed is Good Accuracy is Final CrossFit Synapse

  Looking at my Franck Muller, its about that time....

  Deadlifts, Box Jump Overs, Knees-to-elbows, Med Ball Runs : 20 mins 14 secs | 4.0 rounds | Rx'd

  4 rounds of: 4 Deadlift 85%s 395 lbs 12 Box Jump Overs 16 Knees To Elbows 400 m Med Ball Runs 20 lbs

  Comment · 0 Comments · Oct 18, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  Rope Climbs, Push Presses, Sit-up (GHD)s, Double Unders : 19 mins 51 secs | 7.0 rounds | Rx'd

  7 rounds of: 1 Rope Climb 7 Push Press 75% Sub Maxes 185 lbs 12 GHD Sit-ups 20 Double Unders

  Comment · 0 Comments · Oct 17, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  Women may fall when there's no strength in men. (William Shakespeare)

  Grip Strength: Chalk up : 15 mins 55 secs | Rx'd

  4 rounds of: 100 m Uneven Farmers Carries 123 lbs 200 m Sprints 25 Push Up (Rings)s 20 Knees To Elbows

  Comment · 0 Comments · Oct 14, 2011

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  Speed is Good Accuracy is Final CrossFit Synapse

  Get It Big.

  Time Killer : 21 mins | 7.0 rounds | Rx'd

  7 rounds of: 250 m Rows 5 Shoot Throughs 5 Front Squats 235 lbs 10 Pull-ups

  Comment · 0 Comments · Oct 13, 2011

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