January 2012

Warm-up: 3 Rounds: 40′ Shuttle run 8 Ball slams 5 Ring rows 40′ Bear crawl Workout: Complete as many rounds as possible in 15 minutes of: 15 foot Rope climb, 2 ascents 20 Wall ball shots, 20 pound ball Run 200 meters Post rounds completed to comments. Powerlifting: A1. HB Back Squat 5 x 4-5 @20×1; Rest 2:00 A2. Depth […]

Warm-up: 2 Rounds: 10 Calorie row 10 Kettlebell swings 5 Burpees 5 Ring rows Workout: “Misery Loves Company” For time: 75 Deadlifts 225/135# 75 Power Cleans 115/75# 75 Ring Dips 75 Walking Lunges with 45/25# Plate * Work is to be completed in teams of two. Only one person may work at a time. Must complete total #

Warm-up: 500 Meter row 3-5 Minutes of focused stretching on the calves and achillies 3 Rounds: P1: 30 seconds of single unders P2: 30 seconds of broad jumps Swap Workout: 10 Minute AMRAP 24″ Box Jumps – Must step down every rep Rest 10 Minutes 10 Minute AMRAP Double-unders Post total # of box jumps and double-unders to

Workout: “Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute Rest 1 minute James Hobart 158 reps. Post total reps completed to comments. James Hobart on today’s

All classes are cancelled for the second annual CFHSV vs. CFI THROWDOWN! Be sure to come out and show your support for your fellow athletes! There will also be a gathering for lunch afterwards at Outback in Madison!

Warm-up: Wall to wall drills: Run forwards, run backwards, high knees, butt kickers, high kicks, bear crawl, karaoke, etc.. Workout: “Flow Session” 15 Minute Run/Row 10 Minute Skill work 15 Minute Run/Row 10 Minute Skill work Practice your movements for the throwdown!Reminders: Powerlifting class for tonight has been cancelled! If you are participating in the Throwdown tomorrow please be

Warm-up: 2 Rounds: 1 Minute of single unders/30 seconds of double unders 2 Rounds: 5 Kipping swings Walking lunge to rings 5 Ring rows Side shuffle back to bar Workout:“Pyramid Construction” 1-2-3-4-5-4-3-2-1 Rep rounds of: Squat Clean and Jerk 115/75# Bar facing burpees Pull ups “Be Your Own Bodyguard Part 4: Trojan Horse Concept” with Tony Blauer, CrossFit

Warm-up: Row 250 Meters 3 Rounds: 5 Wall ball shots 5 Kettlebell swings 5 Plate Presses Workout: Hang Power Snatch 3-3-3-3-3 Powerlifting: A. Jerk- Find a 1RM; Rest as needed between efforts B. “Grace”- For time: 30 Clean and Jerks 135/95# “All in the Family” with Brenda Glidden, CrossFit Journal preview video [wmv] [mov] Showdown for the few remaining tickets

Warm-up: 400 Meter run then: 16 Walking lunges 1 Wall walk 12 Walking lunges 2 Wall walks 8 Walking lunges 3 Wall walks Workout: 225 pound Deadlift, 21 reps Handstand walk 21 meters 225 pound Deadlift, 15 reps Handstand walk 15 meters 225 pound Deadlift, 9 reps Handstand walk 9 meters Matt Chan 2:54, Dusty Hyland 3:04, Emmalee

Warm-up: 400 Meter row 2 Rounds: 10 Medicine ball mountain climbers 10 Air squats 5 Inch worm push ups 5 Pull ups Workout: “G.I. Jane” 100 Burpee pull ups Post time to comments. Powerlifting: A. Low bar back squat- Find a 1RM @30×0; Rest as needed between efforts B. Shoulder Press- Find a 1RM; Rest as needed between efforts C.