December 2010

New Years Day BashComplete the Following for time:JAN 11 BurpeesFEB 801 Meter RunMAR 11 Squat Clean and Jerks 115/75APR 41 Double UndersMAY 41 Sit Ups un-anchored (with or without Ab-Mat your option)JUN 401 Meter Row or Run (your option)JUL 11 Thrusters 115/75AUG 41 Pull UpsSEP 41 Push-Ups (lift hands up at bottom)OCT 11 Squat Clean […]

Warm-up:Practice OHS with PVC. Then, three minutes of: 5 double unders, 5 OHS, 5 kipping swings Workout: (scaled to fit class time-frame) “Bull“ Two rounds for time of:100 Double-unders135 pound Overhead squat, 30 reps30 Pull-upsRun 800m Enlarge image U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine

Warm-up:10 minutes of work improving overhead position with Lacrosse ball. Then, 10 minutes spent practicing the split landing position with a partner to help make corrections. Workout: Split Jerk 1-1-1-1-1-1-1 reps Compare to 100902. Join us on Saturday the 22nd for a Rowing Workshop led by instructor Jada Leo– Check out the Details here! “Louie

Warm-up:10 minutes of mobility free-for-all. Then, Group med-ball toss followed by Rowing and Bench-Press practice. Workout:With a partner and a 16 minutes on the clock: Accumulate as many Calories as possible on the C2 Rower in the first 8 minutesWork up to a 1RM bench-press in the second 8 minutes.Combine total calories for both partners

Warm-up:Partner-assisted Ham-string Mobility drills. Then, 30 calories on the C2 rower. Workout:“DT” Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Compare to 100408. Cool-down:10 minute squat test!- try to get a little farther than you did last time! Post time to comments “Defining

Warm-up:10 minutes of Squat-therapy. Then, Burgener warm-up Workout: “Randy” 75 pound Power snatch, 75 reps for time. Cool-down: Butt-to-wall hip-opening stretches. (for your deep squat) Lifting weights after breast cancer The all-meat gingerbread house and other extreme holiday dinners “Learning the Handstand Walk” with DogTown CrossFit, CrossFit Journal preview video [wmv] [mov] Post time to

Warm-up:For 5 minutes warm-up with the following tasks in order: 2-5 reps of “V”push-ups, 10-30 single unders, 5-10 squat jumps Workout: “Nuts”For time:10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10′200 Double-undersRun 400 meters with a 45lb plate Post time to comments. Coffee and salt roasted

Warm-up:8 minutes of shoulder mobilization workThen, 3 minutes of- 10 PVC pipe Overhead squats, 25 foot bear crawl, 5 kipping swings on the pull-up bar Workout:Complete as many rounds as possible in 20 minutes of:5 Chest to bar Pull-ups10 Ring Dips95 pound Overhead squat, 15 reps Post time to comments. See you all tonight at

Warm-up:Three rounds- 20 seconds of vertical leaps, 20 seconds of strict push-ups, 20 seconds of rest.Then, Empty-barbell Clean practice, working up to work-weight for the day. Workout: “Elizabeth”21-15-9 rep rounds for time of:135 pound Squat cleansRing-dips Cool-down: 6 minutes of post-work out mobility work- The rules are you can do whatever you want, but you

Warm-up:Partner assisted hamstring-flexibility drills. Then,1 strict pull-up, 10 round-to-arched back good mornings2 strict pull-ups, 8 round-to-arched back good mornings3 strict pull-ups, 6 round-to-arched back good mornings4 strict pull-ups, 4 round-to-arched back good mornings5 strict pull-ups, 2 round-to-arched back good mornings scale strict pull-ups to ring-rows if necessary, and use any desired weight or band for