May 2011

Warm up: Spend the first 15 minutes of class working up to a heavy 1 rep Push press. Workout:Complete as many rounds as possible in five minutes of: 275 pound Deadlift, 3 reps 115 pound Push press, 7 reps Rest 3 minutes, then: 3 minutes max rep double-unders Post time and total number of double-unders completed to […]

Warm-up: Using a pair of dumbbells complete 3 rounds of the following: 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push jerks. Increasing weight for each round. Workout– “Air Force WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell.

Warm up- 3×15 Band good mornings. Followed by 2 intervals of tabata squats. Workout- “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Cool down- 10 minute squat test

Warm up- Sprint drills then Muscle-up transition practice Workout- Complete as many rounds as possible in 20 minutes of: Run 400 meters 7 Muscle-ups Post rounds completed to comments. Cool Down- Spend 5 minutes with a trigger point ball to the calves! “I Am Not Breast Cancer” with Liz Anderson, CrossFit Journal preview video [wmv] [mov]

4pm Workout- Five rounds for time of: 135 pound Overhead squat, 5 reps 10 Toes to bar 40 pound dumbbell Hang squat clean, 15 reps 20 Double-unders Post time to comments. Benchmark Class Workout- “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time

Workout- 800m Run 50 Box Jumps Max rep HSPU 40 Box Jumps Max rep HSPU 30 Box Jumps Max rep HSPU 20 Box Jumps Max rep HSPU 10 Box Jumps Max rep HSPU 800m Run Post time and total reps of HSPU to comments. How Bin Laden Emailed Without Being Detected by U.S.

Warm up- Group Med-ball toss Workout- Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 10 Wall ball shots, 20 pound ball 15 Kettlebell swings, 1.5 pood Cool Down- Sit quietly for 2 minutes

Warm up- Spend 4 minutes each side with a trigger point ball moving up and down the scapula, then head out on a 400 meter warm-up run. Workout- Five rounds for time of: 95 pound Thruster, 15 reps 15 Bar-facing burpees Post time to comments. Remember that the 4:30 and 5:30 class will also be a New Balance

Warm-up- Junk yard dog, followed by the Burgener Warm-up Workout- 21-15-9 reps for time of: 24″ Box jump 75 pound Power snatch Chest to bar Pull-up Cool down- Instructor led group stretch GOHEAVY Workout- Front Squat 1-10-1-20-1-30 “Rhabdo Ben” – video [wmv] [mov]

Warm-up- Spend the first 20 minutes of class working up to a heavy single Hang power clean. Workout- For time: Row 500 meters 115 pound Hang power clean, 21 reps Row 500 meters 115 pound Hang power clean, 18 reps Row 500 meters 115 pound Hang power clean, 15 reps Row 500 meters 115 pound Hang power clean,