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THREE TWO FOUR

Monday, January 31, 2011. From this point forward all classified information and relevant intelligence will be disseminated through redesigned infrastructure available only at:. Air squats x 9. Air squats x 12. Air squats x 15. Continuous clock; subtract 3 minutes rest. Sunday, January 30, 2011. Tower ascents x 5. Chain walk with body armor. Max distance in 30 min. Saturday, January 29, 2011. 185# clean and jerk. Continuous running clock; subtract 4 minutes rest. Axle ground to overhead.

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THREE TWO FOUR | crossfit324.blogspot.com Reviews

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Monday, January 31, 2011. From this point forward all classified information and relevant intelligence will be disseminated through redesigned infrastructure available only at:. Air squats x 9. Air squats x 12. Air squats x 15. Continuous clock; subtract 3 minutes rest. Sunday, January 30, 2011. Tower ascents x 5. Chain walk with body armor. Max distance in 30 min. Saturday, January 29, 2011. 185# clean and jerk. Continuous running clock; subtract 4 minutes rest. Axle ground to overhead.

<META> KEYWORDS

1 kettle bell guy

2 redirection

3 posted by

4 turbo j

5 3 comments

6 tune up

7 9 rounds

8 pull ups x 3

9 push ups x 6

10 1 min rest

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kettle bell guy,redirection,posted by,turbo j,3 comments,tune up,9 rounds,pull ups x 3,push ups x 6,1 min rest,6 rounds,pull ups x 6,push ups x 9,2 min rest,3 rounds,pull ups x 9,push ups x 12,no comments,gear reduction,max rest,1 comment,sepulcher,hspu

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THREE TWO FOUR | crossfit324.blogspot.com Reviews

https://crossfit324.blogspot.com

Monday, January 31, 2011. From this point forward all classified information and relevant intelligence will be disseminated through redesigned infrastructure available only at:. Air squats x 9. Air squats x 12. Air squats x 15. Continuous clock; subtract 3 minutes rest. Sunday, January 30, 2011. Tower ascents x 5. Chain walk with body armor. Max distance in 30 min. Saturday, January 29, 2011. 185# clean and jerk. Continuous running clock; subtract 4 minutes rest. Axle ground to overhead.

INTERNAL PAGES

crossfit324.blogspot.com

1

THREE TWO FOUR: PRISON YARD RIOT

http://crossfit324.blogspot.com/2011/01/prison-yard-riot.html

Saturday, January 29, 2011. Axle ground to overhead. Same weight singles x 3 adding weight until failure. 145# each farmers carry. Each task is done the length of the mooring line. Five rounds with max rest. January 30, 2011 at 3:07 AM. 2:52, 2:46, 2:46, 2:44, 4:02. Subscribe to: Post Comments (Atom).

2

THREE TWO FOUR: THE ONLY AUTHORIZED GEAR DISPOSAL

http://crossfit324.blogspot.com/2011/01/only-authorized-gear-disposal.html

Friday, January 28, 2011. THE ONLY AUTHORIZED GEAR DISPOSAL. January 28, 2011 at 12:33 PM. January 28, 2011 at 4:30 PM. Not the digital blue and gray Chuck Taylors. Good god batman those are the shoes that started the movement. Lower the ensign to half mast. Iron man wore those shoes. May 25, 2013 at 1:08 PM. Their products are well designed and manufactured using. The best materials and techniques. Distinctive and fashionable, baby diaper. Shoulders, it will cause imbalance and pull the person backwards.

3

THREE TWO FOUR: REDIRECTION

http://crossfit324.blogspot.com/2011/01/redirection.html

Monday, January 31, 2011. From this point forward all classified information and relevant intelligence will be disseminated through redesigned infrastructure available only at:. March 21, 2013 at 9:09 PM. If you know you have a personal injury lawyers philadelphia or other type of case relies on. Missouris per se laws. My webpage - philadelphia accident attorneys. April 7, 2013 at 1:32 AM. Review my weblog; webpage. April 8, 2013 at 4:08 AM. Also visit my site site. Subscribe to: Post Comments (Atom).

4

THREE TWO FOUR: LEAP OF FAITH

http://crossfit324.blogspot.com/2011/01/leap-of-faith.html

Friday, January 28, 2011. January 30, 2011 at 10:29 AM. Good job.ryan w. January 31, 2011 at 7:41 PM. Subscribe to: Post Comments (Atom).

5

THREE TWO FOUR: GEAR REDUCTION

http://crossfit324.blogspot.com/2011/01/gear-reduction.html

Sunday, January 30, 2011. Tower ascents x 5. Chain walk with body armor. Max distance in 30 min. January 31, 2011 at 1:47 PM. Subscribe to: Post Comments (Atom).

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melissamariekiel.blogspot.com

MK EOB Crossfit: November 2011

http://melissamariekiel.blogspot.com/2011_11_01_archive.html

Photos, training log, occasional rants. Wednesday, November 30, 2011. Thursday, November 17, 2011. Wednesday, November 16, 2011. Tuesday, November 15, 2011. Monday, November 14, 2011. Friday, November 11, 2011. Monday, November 7, 2011. Tuesday, November 1, 2011. Subscribe to: Posts (Atom). Meal of the day. EAST ORMOND BEACH CROSSFIT. EAST ORMOND BEACH CROSSFIT. Steph C's Training Blog. Awesome Inc. template. Template images by mammuth.

melissamariekiel.blogspot.com

MK EOB Crossfit: April 2011

http://melissamariekiel.blogspot.com/2011_04_01_archive.html

Photos, training log, occasional rants. Wednesday, April 27, 2011. 5 min double unders. 10 strict pull ups. 5 step up to squat. Monday, April 25, 2011. Saturday, April 23, 2011. Wednesday, April 20, 2011. 2 min KB swing test. Monday, April 18, 2011. Muscle up work. At lease that went ok. Everyone else in the gym however did PR and Prd huge. Thursday, April 14, 2011. Tuesday, April 12, 2011. 20m OH lunge 65#. 20 box jumps 24 in. Monday, April 4, 2011. 20 front squats 45#. Subscribe to: Posts (Atom).

melissakiel.blogspot.com

MK CrossFit Daytona

http://melissakiel.blogspot.com/2010/09/thanks-bunch-ash.html

Tuesday, September 7, 2010. Thanks a bunch, Ash. 25m overhead lunge (25# plate). I felt like death after the round of 9! I dont know if it was the WOD or if I just suck arse. Ash said someone at his box did this WOD in 30 mins at 50m overhead lunge? Unfathomable. It felt like we were working out in a bathtub today and I was not happy about it. Also my ring dips were even more lame than usual. Not a good day for me. September 20, 2010 at 11:41 AM. Overhead weighted lunges.good gawd NOOOO! Had a great day&...

melissakiel.blogspot.com

MK CrossFit Daytona: July 2010

http://melissakiel.blogspot.com/2010_07_01_archive.html

Monday, July 19, 2010. Thanks to all of you who mentioned wanting to see me posting again. Its flattering to know y'all are reading. XOXO. Helen on Roids" or "Double Pyramid Helen". 63 kettlebell swings (35#). Yesterday was day 1 of training camp for the LFL. My back was finally not in crippling pain and I only had 800 mg of IBU on board! Subscribe to: Posts (Atom). Primal Mama (awesome paleo recipes). Steph C's training blog. Thanks to all of you who mentioned wantin.

melissakiel.blogspot.com

MK CrossFit Daytona

http://melissakiel.blogspot.com/2010/09/5-rft-20-box-jumps-24-inches-20-ball.html

Tuesday, September 14, 2010. 20 box jumps (24 inches). 20 ball slams (15#). Was going to hit "bangin randoms" but apparently thats what is on the menu for tomorrow. :) Safe trip Mego and RH! Subscribe to: Post Comments (Atom). Primal Mama (awesome paleo recipes). Steph C's training blog. Run bridge, run into Danalynn, get invited to do y. I came home this morning to find that my L1 cert . Beautiful stormy morning on the beach.Run over t. For Tracey, a typical dinner. Grilled sirloin stea.

melissakiel.blogspot.com

MK CrossFit Daytona

http://melissakiel.blogspot.com/2010/09/rest-day-had-great-day.html

Wednesday, September 1, 2010. Had a great day. Took rest seriously. Manicure, Troy time, and finally had a chance to wash my car and clean the house some. Subscribe to: Post Comments (Atom). Primal Mama (awesome paleo recipes). Steph C's training blog. Run bridge, run into Danalynn, get invited to do y. I came home this morning to find that my L1 cert . Beautiful stormy morning on the beach.Run over t. For Tracey, a typical dinner. Grilled sirloin stea. Bridge to neptune Find more Runs in Ormond Beach, .

melissakiel.blogspot.com

MK CrossFit Daytona

http://melissakiel.blogspot.com/2010/09/21x-tgu-alternating-hands-34-kb-10x-r.html

Thursday, September 2, 2010. 21x TGU alternating hands 34# KB. 10x r arm sots press 15# db. 10x l arm sots press. 8x r arm sots press. 8x l arm sots press. 6x r arm sots press. 6x l arm sots press. Subscribe to: Post Comments (Atom). Primal Mama (awesome paleo recipes). Steph C's training blog. Run bridge, run into Danalynn, get invited to do y. I came home this morning to find that my L1 cert . Beautiful stormy morning on the beach.Run over t. For Tracey, a typical dinner. Grilled sirloin stea.

melissamariekiel.blogspot.com

MK EOB Crossfit: June 2011

http://melissamariekiel.blogspot.com/2011_06_01_archive.html

Photos, training log, occasional rants. Wednesday, June 29, 2011. Clean and Jerk 5-5-3-3-1-1-1. Tuesday, June 28, 2011. Monday, June 27, 2011. Friday, June 24, 2011. Wednesday, June 22, 2011. Monday, June 20, 2011. Wednesday, June 1, 2011. Subscribe to: Posts (Atom). Meal of the day. EAST ORMOND BEACH CROSSFIT. EAST ORMOND BEACH CROSSFIT. Steph C's Training Blog. Clean and Jerk 5-5-3-3-1-1-1 best rep 165#. Awesome Inc. template. Template images by mammuth.

melissamariekiel.blogspot.com

MK EOB Crossfit: March 2011

http://melissamariekiel.blogspot.com/2011_03_01_archive.html

Photos, training log, occasional rants. Tuesday, March 29, 2011. I hate ring dips. All were singles, I ended up having to scale the last 5 ring dips by putting a foot on a box. :( WOD took about 30 mins. Someone did it in 5. Jess impressed the shit out of me with her pull ups! Usually this many would take her to the curb but she rocked it out even with nasty rips on the 3rd set. Good job homegirl. Chrisie killed the push ups, so pretty. Thursday, March 24, 2011. 50 KB swings 35#. Hollow rock 30:30 x 4.

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THREE TWO FOUR

Monday, January 31, 2011. From this point forward all classified information and relevant intelligence will be disseminated through redesigned infrastructure available only at:. Air squats x 9. Air squats x 12. Air squats x 15. Continuous clock; subtract 3 minutes rest. Sunday, January 30, 2011. Tower ascents x 5. Chain walk with body armor. Max distance in 30 min. Saturday, January 29, 2011. 185# clean and jerk. Continuous running clock; subtract 4 minutes rest. Axle ground to overhead.

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