Here is another original:
Complete as many rounds in 20 minutes of the following:
12 Pull-Ups
10 KettleBell Swings
If you do not have kettlebells, substitute a dumbbell of a comfortable denomination. If you cannot do pull-ups substitute with jumping pull-ups or negatives.
I think Jake has the record again on this one coming in at 12 rounds. He’s our [...]

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[ March 7, 2007; 6:00 pm to 7:00 pm. ] Make sure to register if you plan on attending!

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[ March 5, 2007; 6:00 pm to 7:00 pm. ] Make sure to register if you plan on attending!

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Another CFRVA original:
“The Mark of the Beast” or “666″
6 Rounds of:
-6 225# Deadlifts
-6 Ring Dips
-6 115# Power Cleans
-6 HSPU
-6 40# DB thrusters
-600M Run
enjoy.

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My brother asked that we post original daily work outs and I’m going to start now:
“Shannon:”
10 135lb Deadlifts
10 20lb Renegade Man-Makers (think burpee with dumbells in your hand. You drop, row the weight with one arm, come up to a full overhead press. Repeat, alternating arms you row with).
10 Box Jumps
as many rounds as possible [...]

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[ March 3, 2007; 10:00 am to 11:00 am. ] Please register if you plan on coming.

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I know you’re salivating. Here it is:
50 Ball Slams
50 Burpees
50 Squats
50 Box Jumps
There will be a 50 meter sprint upon the completion of each exercise. This will be for time. This work out can be scaled for any fitness level, so don’t be afraid to come out and have some fun.
As always we meet in [...]

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[ February 24, 2007; 10:00 am to 11:00 am. ] Please register under the “Register for Classes” link.

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[ February 21, 2007; 5:30 pm to 7:00 pm. ] Please register under the “Register for Classes” link.

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[ February 24, 2007; 10:00 am to 11:00 am. ]

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I’m sure you’ve all gotten the e-mail by now. We are starting group classes at Top Game Academy. To get directions, click on the link on the left hand side of the site. Also, when you go to register for the class, you can see the address.
We need everyone coming out! [...]

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Alright folks Saturday is almost upon on us, we’ve cooked up a feast for you:
Complete X rounds of the following:
10 Knees to Elbows
20 Push Ups
30 Wall-Balls
40 Air Squats
X= 3 rounds for beginer
4 rounds for intermediate
5 rounds for advanced
Till then,
We ain’t playin’ with ya!

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[ February 19, 2007; 5:30 pm to 6:30 pm. ] This will be our first group workout at Top Game Academy! Please show your support for CrossFit RVA by coming. Class fee is $8, $6 for Military, Police, and Firefighters. Also, make sure to register by clicking on the link at the left hand side of the site “Register for Classes”. [...]

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[ February 17, 2007; 10:00 am to 11:15 am. ]

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Friday night went to Chris Mahan’s Top Game BJJ Academy and trained the MMA/BJJ fighters. We had them do Fight Gone Bad:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1.Dumbbell Thrusters, 30lbs (Reps)
2.Deadlift High-Pull [...]

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