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· if you want some awesome information and workouts
· the ladies names taken from crossfit website.
· high school or any school or anybody workout
· tough workout using med balls + pullups
· great oly lifting/cross fit workout for soccer, rugby, basketball, bb etc
· may 25th high school workout
· high school workout no. 2
· workouts that i have had my h.s. classes perform.
· TABATA PROTOCOL!!!!
· SECRET SERVICE KB SNATCH TEST!!
· pe workout on friday, may 27, 05
· crossfit pre-final exam for rbvhs students!!
· workout for june 3 05 high school class
· throwing up and blowing chuncks!!!
· WHAT IS CROSSFIT???
· the mark twite!!!
· annie how are you workout!!!!
· workout no. 2

the mark twite!!!	29 September 2005
i got this from steve seapker and he got it from mark twite. 10 pull ups 20 kb swings with 1.5 pood 30 box jumps on a 24" box 40 push ups 50 sit ups 60 burpee's (jump and clap at top) 10 pull ups seapker did this in 9:50.4 tough, tough, tough!!!!