July 2011

Warm-up: Max distance med-ball toss followed by 10 minute double-under drill Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Cool-down: Instructor led group cool down Powerlifting: Kettlebell Straight Leg Deadlifts Kettlebell Goblet Squats Kettlebell Swings Max Effort Deadlift from raised platform/pins 5 x 5 Belt Squats(Sumo-stance) on Plyo-Boxes 2 x 12 […]

Warm-up: 400m indian run followed by 10 minutes of rope climb practice Workout: 4 rounds 10 Touch and Go Push-presses 3 Rope Climbs, 20 feet 250m run Rest 6 minutes between rounds Post time for reach round to comments. Cool-down: 10 minute squat test “All Over The Map: Burke, Dever and Olson” by Again Faster Equipment – video [wmv] [mov]

Warm-up: Group med ball toss followed by 3 rounds of “Cindy” 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 times to comments. Cool-down: Roll out with a foam roller for 10 minutes following the workout Powerlifting: 5 x 5 clapping push-ups 5 x 1 fifteen foot

Warm-up: 10 minutes of shoulder mobility. 3 x 10 Back Extensions 3 x 10 barbell front squats Workout: Front Squat 1-10-1-20-1-30 reps Cool-down: 5 x 5 Front Levers 3 x 15 Reverse Hypers WOD Demo with Pat Barber and Laurie Galassi – video [wmv] [mov] “Why Should I Care How Strong I Am if I Just Wanna Look Better Naked?” by RWS CrossFit (CA). QOD:

Warm-up: 5 minutes of the following: 5 abmat sit-ups, 5 barbell good mornings, 50 meter overhead barbell run Workout: Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm 30 GHD Sit-ups 50 pound dumbbell Waiter walk, 100 meters, Left arm 30 Back extensions Powerlifting: 3 x 10 hip extensions 3 x 10 GHD sit-ups Max

Workout: Bench Press 2-2-2-2-2-2-2-2-2-2 Benchmarks: “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post time to comments. “All Over The Map: Spealler and Richards-Lindsay” by Again Faster Equipment – video [wmv] [mov]The Games Update III

Workout: For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. Post time to comments. “Annie Thorisdottir

Warm-up: Burgener warm-up followed by 20 minutes of instruction on the Snatch Workout: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments. Powerlifting:Barbell Stretches and Work Slam Balls Band Regular Stance DeadLifts, 12×1 (50% MR) 3×5 Sumo Deadlift (70-80%) Partner Assisted Glute Ham Raises, 3×10 WallBall GHD Sit-Ups, 3×12

Warm-up: Group med-ball toss followed by the band assisted hamstring stretch Workout: Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145 pound Deadlift, 10 reps 10 Push-ups Post time to comments. Cool-down: Spend 5 minutes with a trigger point ball to the calves and triceps! “Warming Up With Rory and Nick” at Aspen

Warm-up: The “official” CrossFit Warm-up 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: 100 Turkish Get-ups 20/16kg Slow and Steady. Not for time. Cool-down: 10 minutes of shoulder mobility Powerlifting: 3 x 5 press, push-press, push-jerk 3 x 5 hand release push-ups Max Effort Floor