December 2011

Workout: Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between stations. Station 1: Rope climb 15′ Station 2: Squat Clean 135/95# Station 3: Toes to Bar Station 4: Handstand push-ups Station5: Pistols Post total number of reps accumulated to comments. “A CrossFit Comeback […]

Warm-up: 500m Row 2 Rounds: 8 Knees to elbows 8 Hollow rocks 8 Supermans 16 Overhead walking lunges Workout: Front Squat 3-3-3-3-3 Powerlifting: A. Split Jerk 2-2-2-2-2; Rest 5:00 B1: Push-press 5 x 4-5 @30×0; Rest 2:00 B2: Snatch Pulls 5 x 3-5 @21×1; 50% 1RM; Rest 2:00 C. 3 Muscle-ups EMOTM for 10 Minutes “Plus Size” from Practice CrossFit (OH). “A Clean Workspace” from CrossFit West

Warm-up: 500m Row 5 Minute AMRAP 5 Ring rows 5 Push-ups 5 PVC Overhead squats Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if you cannot do CTB then COVP pull ups, if you cannot do pull ups then KBS* Rest 15 Minutes WOD 2:3 Rounds for time: 5 Deadlifts Run men’s weight ranges from 135-280,

Warm-up: 5 Minutes of double-under practice 3 Rounds: 5 Rebounding box jumps Rest 1 Minute between efforts Then- Work up to max height box jump Workout: 5 Rounds for time: 21 Thrusters 75/55# 21 Double-unders Powerlifting: A: Back Squat 3,2,1,3,2,1,3,2,1 @30×0; Rest 3:00- Increase load for each set B1: Squat Clean 4 x 3; Rest 3:00 B2: Handstand Push-ups 4

Warm-up: Agility drills: Karaoke, burpees, bear crawl, and Island runs Workout: Deadlift 1-10-1-20-1-30 “CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video [wmv] [mov] “Tabata” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

Warm-up: 400m Run 3 Rounds 6 Plyo split jumps 6 Reverse lunge steps 6 Push-ups 6 Kipping swings Workout: “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Post time to comments. Read this blog from Potomac CrossFit (VA).

Warm-up: 4 Rounds: 10 Double-unders 10 Walking lunges 5 Barbell power snatches Workout:“Karibel” 10 Rounds for time 15 Wall ball shots 20/14#, 10′ Target 3 Power Snatches 135/95# Powerlifting: A. Sumo Deadlift 10 x 2 @10×0; 50% 1RM, Rest 1:00 B. Clean and Jerk 5 x 1 @85% 1RM; Rest 3:30 C1. Weighted step-ups 3 x 10/leg; Rest 1:00 C2.

Warm-up: 250 Meter Row 3 Rounds P1: Single-unders/Double-unders P2: 3 Wall walks + 5 Pull-ups/Ring rows Swap Workout: 4 Rounds for time of: 500 Meter Row 3 Handstand Push Ups 21 Box Jumps 24/20″ 3 Muscle-ups Post time to comments. “Polishing Your Diamond” from CrossFit IoTA (UT). “Even Coaches Need Coaches” from CrossFit Verve (CO).

Warm-up: 400m run 3 Rounds 10 Ball slams 5 Right KB Snatch 5 Left KB Snatch Workout: With a 3:30 continuously running clock complete the following: 4 Sets 5 TnG Deadlifts 10 Bar Facing Burpees 10 Minute Active Rest 4 Sets 5 TnG Hang Clean and Jerk 100 Meter Sprint Powerlifting: A. Press 2-2-2-2-2 @21×1; Rest 3:00 B. Snatch High

Warm-up: 3 Rounds: 250 meter row 8 air squats 8 Parallette jump overs 8 Kipping swings Workout: Complete as many rounds as possible in 20 minutes of: 7 Pull-ups 14 Push-ups 21 Barbell Squats 45/35# 42 Double-unders “CrossFit Bellevue SEALFIT” with Dan Cerrillo, CrossFit Journal preview video [wmv] [mov] Announcing the 2012 CrossFit Tour! First Stop, Australia’s Gold