June 2011

Workout: 30-20-10 rep rounds for time of: Wall ball shots, 20# ball Double-unders Immediately following completion of the workout you will have 5 minutes to establish a 1 rep max Clean. Barbell must be empty at the beginning of the 5 minutes. Post time and highest successful load to comments. He has made everything beautiful in […]

Warm-up: Partner-assisted Hamstring stretch Workout: Snatch balance 1-1-1-1-1-1-1 Cool-down: 10 minute squat test Don’t forget about our Split Jerk workshop and Cooking clinic: The Basics this weekend! Click on the link to register in MBO!

Warm-up: 500m Row followed by 10 minutes of Front Lever practice. Workout: 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint Post time to comments. Cool-down: Spend 5 minutes rolling out the quads

Warm up: Group med-ball toss Workout: 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps Post time to comments. Cool-down: Figure out what in the world just happened.Go-Heavy: Weighted pull-ups 1-1-1-1-1-1-1“Grocery Shopping” with Nick Massie, CrossFit Journal preview video [wmv] [mov]

Warm up: Handstand skills and drills Workout: Complete as many rounds and reps as possible in 10 minutes of: 275 pound deadlift, 5 reps 5 Handstand push-ups Cool-down: 3×10 Reverse Hypers“Coaches Prep Course: Managing Heavy Days” with Adrian Bozman,CrossFit Journal preview video [wmv] [mov] Make sure and check out our upcoming workshops and cooking clinics!

Warm-up: 10 minutes of shoulder mobility. Then 5 minutes of the following sequence: 5 ring rows, 10 push-ups, 15 walking lunges. Workout: “Moon” Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb,

Workout: Power clean 1-1-1-1-1-1-1 repsBenchmarks: “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Post times to comments.Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment – video [wmv] [mov]

Workout: For time: 50 Pull-ups 10 Burpees 40 Pull-ups 20 Burpees 30 Pull-ups 30 Burpees 20 Pull-ups 40 Burpees 10 Pull-ups 50 Burpees Post time to comments.“Ring Handstand Push-Ups With Jeff Tucker” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Warm-up: 200m run, 200m backward run followed by group med-ball toss.Workout: Buy in: 30 Toes to Bar 3 Rounds: 400m Run 15 Kettlebell Swings 2 Pood 5 HSPU Buy out: 30 Toes to bar“I Love This Game” – video [wmv] [mov] —

Warm-up: 10 minutes of a slow to moderate pace row. Followed by 10 minutes of skill work on the “Bear Complex” Workout: “Bear Complex” 5 Rounds, 7 sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press Rest between rounds as needed. Notes: The Power clean must be seperate from the front squat.