September 2011

Workout: Three rounds for time: 7 Front Squats (Male 70% bodyweight, Female 50% bodyweight) pulled from the floor 400 Meter Run 14 Hand Release Push-Ups 28 Double-Unders Reminder: The bring a friend WOD is today at 10:00! We look forward to seeing you there!“CrossFit Origins: An Interview With Fast Company Magazine” with Greg Glassman, CrossFit Journal […]

Warm-up: Group med-ball toss followed by 4 cycles of the following: 20 seconds of wall balls, 20 seconds of mountain climbers, 20 seconds of tuck jumps, rest 1 minute. Workout: Complete as many rounds as possible in 15 minutes of: 10 Wall ball shots, 20 pound ball 10 Toes to bar 10 Box jumps, 24″ box Adrienne Briggs

Warm-up: Spend 5 mintues BEFORE class and the first 5 minutes of class on a generic warm-up. Row/Run, light squat cleans, shoulder presses, etc…Workout: “Santiago” Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups Rob Orlando 28:59, Kristan Clever 39:33 (as Rx’d),

Warm-up: Partner assisted hamstring stretch Workout: A. Deadlift 5 x 3 @20×0; Rest 2:30 B1: Barbell good morning 4 x 12-15 @2121; Rest 20 seconds B2: Russian step-ups 4 x 10 @10×0; Rest 20 seconds C: 3 x 20 GHD sit-ups; Rest 60 seconds Cool-down: 5 minute jog at conversational pace “Stories From the 2011 Affiliate Gathering”, CrossFit Journal preview video

Warm-up: 5 minute row at conversational pace. Focus on core to extremity pull. Legs/Hips/Shoudlers THEN arms. Workout: A. Bench Press 2.2.2. @30×1; Rest 2:30 x 4 B. Hang squat snatch x 1 Rack Jerk x 1 Overhead squat x 2; Rest 1:00 x 5 C1: 10 minute Handstand walk for AMYAP Cool-down: 5 minutes of static shoulder and hamstring stretching

Warm-up: 10 minutes of high intensity sprint drillsWorkout: Run 5K Post time to comments. Compare to 110816. Cool-down: Instructor led partner stretchesPowerlifting: A. High bar back squat 6 x 4-6 @ 21×1; Rest 2:00 B. 3 Heavy TnG Squat Cleans and 6 heavy Kettlebell swings EMOM for 10 minutes C1: Alternating pistols 4 x 10; Rest 10 seconds C2: GHR

Workout: For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups

Workout & Benchmarks: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs. Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs. Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs. James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs. Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs. Post reps for both exercises in all rounds. Compare to 110415. SnoRidge CrossFit, CrossFit Belltown, Imperial

Warm-up: 30 seconds of straight leg bear crawl followed by 30 seconds of single-unders. Rest 30 seconds x 4 Workout: 5 Heavy TnG Power Cleans 10 Burpees 45 second max effort row Rest/Walk Actively 7 minutes between sets x 5 Cool-down: Spend the rest of class time working on shoulder mobility Powerlifting: A. Sumo deadlift, 7 x 5 @ 21×1; Rest 2:00

Warm-up: 15 seconds of pvc pipe OHS, 15 seconds of handstand hold, 15 seconds of push-ups, 15 seconds of walking lunges. Rest 45 seconds x 4 Workout: Starting with an empty barbell: Take 6 minutes to find a 1RM OHS Take 2 minutes to complete as many back squats as possible at 185/155# Rest 10 minutes 10 minute