April 2011

9am and 11:00 Competition Workout- CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 120 pound Overhead squat, 30 reps 10 Muscle-ups Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Workout- Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments.

Workout- Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters Post times to comments. Compare to 101129.

Workout- “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

Workout- As many rounds as possible in 15 minutes of: 95 pound Front squat, 21 reps 1 minute of L-sit hold Cool-down- 10 minute squat test!- get farther than you did last time! #### Frightened Interior Decorators

Warm-up- HSPU progressions and strength development drills (expect to see these in Open!) Workout- “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments. Compare to 100522.

Workout- Ten rounds for time of- 100m sprint 7 Burpees Post time to comments. Benchmarks Class Workout- “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air squats Post time to comments.

Workout- Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open. “The Reebok CrossFit Open in Their Own Words: Week 2” by Again Faster Equipment, CrossFit Journal

9am Workout- “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 100921.

Warm-up- Work on mobility for external rotation of the Femur (Knees out), and hamstring mobility. Then, three minutes of, 25 foot down and back shuttle run, 10 barbell back squats. Workout- Five rounds for time of: Run 400 meters 5 Back squats Post load and time to comments. Go Heavy Workout- Clean and Jerk skill work and practice with Dennis