December 2010

Warm-up:Calisthenic drills Workout:Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat. Post loads to comments. Get high or die trying Steve’s Club National Program by Again Faster Equipment- video [wmv] [mov] Callus care and why gloves are for sissies

Three rounds for time of: 10 Muscle-ups10 Forward rolls20 One legged squats, alternatingHandstand walk 20 yards

Warm-up: Row for 3 minutes, then 5 minutes of Group med-ball toss Workout:Five rounds for time of:Row 500 meters135 pound Thruster, 7 reps Cool-down:End the day with 10 minutes of pistol practice Post time to comments. “Courage is being scared to death, but saddling up anyway.”– John Wayne Sports training for babies and toddlers

Warm-up:Group Med-ball toss, Then 10 minutes of muscle-up transition practice Workout:In teams of three, complete the following for time:100 Med-ball-toss Burpees with a 14 pound ball100 Goblet Squats (72/53 pound Kettlebells)100 Strict Rings-to-chest pull-ups Only two members of your team may work at any given time. Post team and total time to comments. Cool-down:Shoulder mobility

“Fight Gone Bad!“ Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a

Warm-up:Burgener warm-up and assistance exercises. Workout:Snatch: 1-1-1-1-1-1-1-1-1-1 reps Cool-down:End the day with 3 rope ascents, or 5 minutes of attempts. Practice as many new climbing techniques as possible. Post loads to comments. Losing weight, feeling great, looking good naked, sure that’s nice, but don’t forget why we really need to get fit “Baseline Workouts” with CrossFit Pacific

Warm-up:Group Med-ball toss, Then, five minutes of:Strict Push-ups, Bear-crawl, and V-sit-ups ( any order and any number of reps…just get warm!) Workout:As many rounds as possible in 15 minutes of:3 Rope climbs,15 GHD sit-ups15 Push-ups Cool-down:IT Band attack! The IT band doesn’t really “stretch”, but spending 10 minutes working a trigger-point ball into the surrounding