January 2012

Workout: “Nutts” For time: 10 Handstand push-ups 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments. online portal […]

Warm-up: 3 Rounds: P1: 1 Minute row P2: 1 Minute AMRAP 6 Kettlebell swings, 3 Burpees Workout: 21-15-9 reps of: 95 pound Sumo deadlift high-pull 95 pound Overhead squat Dave Lipson 2:36, Kristan Clever 2:48 (65lbs), Michael Giardina 2:53, Jason Khalipa 2:53, Lance Cantu 2:58, Jeremy Thiel 2:59, Lucas Brainerd 3:07, Alex Rollin 3:15, Ken Gall 3:19, Rebecca

Warm-up: 10 Minutes of agility and running drills Workout: Run 10k Post time to comments. Note: 6 a.m. class will meet at the gym to row. All other classes should meet at the cross country course.Powerlifting: A. Clean and Jerk- Find a 1RM; Rest as needed between efforts. B. Sumo Deadlift- Find a 1RM; Rest as needed between efforts. C.

Warm-up: 3 Rounds: 50 Meter run 10 Walking lunges 5 Perfect tricep push ups Workout: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Check out the 2012 Reebok CrossFit Games Beta Site.“Split Snatch” by Josh Everett, CrossFit Journal preview video [wmv] [mov]

Warm-up: 400 Meter run 3 Rounds: 10 PVC overhead walking lunges 10 PVC overhead squats 10 Second handstand hold Workout: Snatch Balance 1-1-1-1-1-1-1 “Trail Running” with Brian MacKenzie by Again Faster Equipment,CrossFit Journal preview video [wmv] [mov] Highlights from the 2011 Games – video [wmv] [mov] [HD mov]

Warm-up: 2 Minutes of jump rope followed by 3 Rounds: 5 PVC pass throughs 10 Squats 5 No push up inch worms 10 Kipping swings Workout:“Athlete’s Choice” 2 Rounds of: 500 Meter row 400 Meter run 30 Hand release push ups 20 Pull ups Post time to comments. *Athletes can choose to do movements in any order and

Warm-up: 3 Rounds: 30 Second row 30 Second sit ups 30 Second tuck jumps 30 Second push ups 30 Second rest Workout: 800 Meter Run Rest 5 Minutes 1000 Meter Row Rest 5 Minutes 3 Minute AMRAP Burpees Post times and total number of burpees to comments. Powerlifting: A. Overhead Squat- Build to a 1RM; Rest as needed between efforts

Warm-up: 5 Rounds: 50 Single unders 5 Burpee broad jumps Workout: “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds

Warm-up: 3 Rounds: 200 meter row 8 Kettlebell goblet squats 6 Kettlebell swings 4 Kettlebell push ups Workout: Thruster 1-1-1-1-1-1-1 “Reebok on a mission to get its employees fit” by Jenn Abelson, The Boston Globe.

Warm-up: 2 Rounds: 200 Meter partner med ball carry 10 Partner med ball squat throws 10 Partner med ball sit up throws Workout: 21-15-9 reps for time of: GHD Wall ball, 10 pound ball Wallball “2-fer-1s”, 20 pound ball Pat Barber 5:23, Cary Hair 5:53, Cara Hipskind 6:06. Post time to comments. Powerlifting: A. Snatch- Find a 1RM; Rest as