August 2011

Workout: “Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Kristan Clever 19:36, Rebecca Voigt 21:31. Post time to comments. Benchmarks: Clean and Jerk 1-1-1-1-1-1-1 “What Runs Through Your Mind?” from Shoreline CrossFit (CT). “Rest Days!” from Cynergy CrossFit (MA). Here are the winners for WOD for A.J. Male Tye Abell – 281 Josh Glasscock – 270** David Clem – 268 Jeff […]

Warm-up: 400 meter indian run followed by 5-10 minutes of jump rope practice Workout:Run 400 m @ 70% rest 1 min Run 400 m @ 80% rest 2 min Run 400 m @ 90% rest 3 min Run 400 m @ 70% rest 1 min Run 400 m @ 80% rest 2 min Run 400 m @

Workout: Run 5K Post time to comments. Compare to 110209. “P-bar Man Test” at CrossFit Santa Clara – video [wmv] [mov]“Burning Runner: An Inside Look Into CrossFit Culture” by T.J. Murphy, Competitor Magazine.WOD for A.J. is this afternoon at 5 P.M. The WOD will be announced at the beginning of the event! There will be food and

Warm-up: 5 minutes of the following: 5 hollow rocks, 5 kipping swings, 5 push-ups. Followed by 10 minutes of practice on the kipping pull-up Workout: With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute…

Warm-up: Group med-ball toss Workout:“The Lumber Jack” 1 Minute of Squat Cleans (95lbs/65lbs) =1pt for each rep 3min rest 1 Minute of Squat Cleans (135lbs/95lbs) = 3pts for each rep 3 Min rest 1 Minute of Squat Cleans (155lbs/105lbs) = 5pts for each rep 3 min rest 1 minute of Squat Cleans (185lbs/125lbs) = 8pts for each rep

Warm-up: 10 minutes of shoulder mobility followed by 3 minutes of the following: 5 PVC front squats, 15 second FLR Workout: “Gator” Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups Post time to comments. Cool-down: Sit quietly for 3 minutes! ****”Training Vs. Competition”**** from CrossFit Silver Spring (MD). “The Barbell Hates Skinny” from CrossFit Lisbeth. In case you missed our

Warm-up: 5 minutes of shoulder mobility followed by the Burgener warm-up. Workout: Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. Compare to 110314. Cool-down: 20 Front Levers, slow and steady. Make your last rep better than your first. Powerlifting: 3 x 5 Pull-ups 3 x 5 Ring dips Dynamic effort bench press 3-3-3-3-3-3-3-3-3 3 x 10 Deficit handstand push-ups 3 x

Warm-up: POSE running drills followed by 10 minutes of practice on the deadlift. Workout: Complete as many rounds as possible in 12 minutes of: 400 meter run 5 Deadlifts Post load and time to comments. Compare to 101114. Cool-down: 3 x 10 Reverse hypers 3 x 10 Glute ham raises Powerlifting: 5 x 5 PVC good mornings 3 x 10 Barbell RDL’s

Workout & Benchmarks: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of

Warm-up: Front Lever practice followed by 10 minutes of review on the C2 Rower Workout: Four rounds for time of: Row 500 meters Rest 3 minutes (actively) Post times to comments. Cool-down: Spend 5 minutes rolling out the glutes, hamstrings, and quads! NOTE: Your row splits should be within 5 seconds of each other. Every second you go over your 5