February 2012

Workout: “Randy” 75 pound Power snatch, 75 reps for time. Post time to comments “Randy” by LAPD SWAT – video [wmv] [mov]

Warm-up: 90 Seconds of jump rope 3 Rounds: 5 Ring rows 3 Man makers Then review MU Transitions and scales Workout: Three rounds for time of: 7 Muscle-ups 35 pound Dumbbell thruster, 21 reps Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41. Post time to comments. Powerlifting: A. Squat clean. Front Squat., 1.3. x 4 sets;

Warm-up: Group 400 meter run Review & practice on the Snatch Balance 2 Rounds: P1: 2 Wall walks P2: PVC Snatch balance Workout: For time: Run 1000 meters 100 Push-ups 135 pound Snatch, 10 reps Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments. WOD Demo with Kristan Clever by Again Faster Equipment – video [wmv]

Warm-up: 4 Shuttle runs alternating forwards and backwards 3 Rounds: 5 Box step ups 5 Rebounding box jumps 10 Kipping swings 10 Kettlebell SDHP Workout: Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42. Post time to comments. Powerlifting: A. Hang Power Clean.

Warm-up: Spend 5 minutes reviewing rowing technique Row 150 Meters 3 Rounds: 20 Walking lunges 5 Pull ups/Ring rows 10 Active ROM leg swings/side Workout: A. In 8 Minutes build to the heaviest possible single Weighted Pull up. Then….. Three rounds for time of: Row 1000 meters Run 800 meters Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys

Warm-up: 500 Meter row 2 Rounds: 10 Squats 10 Second handstand hold 10 GHD sit ups 10 Hip extensions Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs Post total to comments. Compare to 110116. “The Swing: Body Awareness in the Set-Up” with

Warm-up: 200 Meter row or run 4 Rounds: 3 PVC pass throughs 6 PVS sots press 9 OH Walking lunges Workout: A. Overhead Squat- Find a 1RM in 20 minutes B. Overhead Squat- Max reps @50% 1RM x 1 set “Meet Todd Widman”, CrossFit Journal preview video [wmv] [mov] “I Am The Fittest” – video [wmv] [mov] [HD

Warm-up: 1 Minute of jump rope 3 Rounds: 6 Kettlebell swings 6 Floor levers 6, 1 arm KBS (3/arm) 6 Slow butterfly sit ups Workout: Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 GHD sit-ups 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar Kristan Clever 9:48,

Workout: Bench Press 3-3-3-3-3 Powerlifting: A. Power Snatch 1.1.1. x 3 sets; Rest 3:00 B. Power Snatch 1.1. x 2 sets; Rest 4:00 C1. Deadlift 2-2-2 @13×1; Rest 10 seconds C2. HSPU 3 x AMRAP; Rest 3:00 “Band Sprints” with CrossFit Football, CrossFit Journal preview video [wmv] [mov] Look for a cameo appearance of our very own Coach DB!

Warm-up: 200 Meter run or row 3 Rounds: 6 Medicine ball squat cleans 3 Inverted burpees Workout: Seven rounds for time of: 205 pound Clean, 3 reps 4 Ring handstand push-ups Philip Kniep 4:29, Kristan Clever 5:05 (135lbs), James Hobart 6:05, Kevin Montoya 6:41. Post time to comments. Compare to 100721. WOD Demo at Reebok CrossFit One by