February 2012

Warm-up: Instructor led group stretch for 5 minutes P1: 250 Meter row P2: Wall 2 wall bear crawl/crab walk Switch 3 Sets of 5 unbroken wall ball shots, increasing weight each est Workout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda […]

Warm-up: 250 Meter row then 50 Single unders 2 Clapping push ups 40 Single unders 4 Clapping push ups 30 Single unders 6 Clapping push ups 20 Single unders 8 Clapping push ups Workout: For time: 10 Muscle-ups 75 pound Push press, 100 reps Row 1000 meters Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer

Warm-up: 2 Rounds: 400 Meter Indian Run 10 Hip extensions 10 Push ups 10 Second handstand hold Workout: A1: Deadlift 5 x 5; Rest 10 seconds A2: HSPU 5 x AMRAP; Rest as needed between sets Powerlifting: A: Snatch Pull. Squat Snatch., 3.1. x 3 sets; Rest 5:00 B1: Overhead Squat 3 x 5 reps @43×1; Rest 2:00 B2: Strict

Warm-up: 2 Rounds: 200 Meter run 10 Air squats 2 Rounds: 5 Front levers (on floor) 16 Dumbbell walking lunges Workout: Front Squat 2-2-2-2-2-2 Then: As many reps as possible in 3 minutes of: Squat cleans 95/65# Post load and total # of reps to comments. Powerlifting: A. Hang Squat Clean. Push Jerk. 3 x 5 reps; Rest 5:00 Hands

Workout: CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees For a downloadable PDF of the workout, click here. CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov] Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps. Post reps completed to comments

Warm-up: Row 500 meters/Run 400 meters 2 Rounds: Wall 2 wall bear crawl 8 Dumbbell deadlifts 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Press Workout: “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post time to comments. “Box Tour: CrossFit Vitality”

Warm-up: 400 Meter row then 2 Rounds: Kettlebell complex 5 Deadlifts 5 SDHP 5 Kettlebell swings 5 Goblet squats 5 Kettlebell push ups Workout: Five rounds for time of: 135 pound Deadlift, 9 reps 135 pound Hang power snatch, 6 reps 135 pound Overhead squat, 3 reps Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever3:50

Warm-up: 400 Meter row then Instructor led 400 meter agility run followed by agility/flexibility work inside Workout: Back Squat 3-3-3 Moving up in weight if possible each round Then…. 8 Sets: 400 Meter run @85% effort 200 Meter walk recovery Powerlifting: A. Squat Snatch 3 x 7 TnG reps for load; Rest 3:00 B1. Snatch grip deadlift 3-2-2-1 @2131; Rest

Warm-up: 1 Minute of jump rope 30 seconds of russian step ups 30 seconds of strict push ups 30 seconds of box jumps 30 seconds of kipping pull ups 30 seconds of jump rope Workout: Complete as many rounds as possible in 20 minutes of: 18 Box jumps, 24″ box 15 Toes to bar 12 Pull-ups Laurie Galassi

Warm-up: 400 Meter row then 3 Rounds: 8 Med ball cleans 8 Partner med ball sit ups (one partner on each mat) Workout: 21-15-9 reps for time of: 135 pound Clean GHD sit-up Greg Amundson 3:50, Scott Puckett 4:24. Post time to comments. WOD Demo with Greg Amundson – video [wmv] [mov] QOD: The first Open workout is