February 2012

Warm-up: 4 Rounds: 100 Single unders 5 Barbell good mornings 5 Back extensions Workout: A. Spend 10 Minutes working up to a heavy deadlift WITHOUT COMPROMISING FORM! Instructor must give each athlete permission to move up in weight. B. Complete as many rounds as you can in 20 minutes of: Run 400 meters Deadlift 155 pounds, 21 reps […]

Warm-up: 4 Rounds: 30 seconds of rowing 30 seconds of sit ups 30 seconds of squats 30 second recovery Workout: 5 Minute AMRAP @ High aerobic effort 10 Kettlebell swings 24/16 Kilograms 20 Walking lunges Rest 5 Minutes 5 Minute AMRAP @ High aerobic effort 10 Ring dips 200 Meter row Rest 5 Minutes 5 Minute AMRAP @

Warm-up: 250 Meter row 2 Rounds: Wall to wall bear crawl 10 Second ring static hold Wall to wall lunges 10 Second active shoulder hang Workout: A1. Back Squat 4 x 3 reps; Rest 3:00 A2. Weighted pull up 4 x 3 reps; Rest 3:00 Powerlifting: A. Push Press. Push Jerk. Split Jerk, 1.1.1. x 5 sets; Rest 5:00 B.

Warm-up: 2 Rounds: 400 Meter Indian run 30 Second squat hold 30 Second L-sit hold Workout: Sumo Deadlift 5 x 4-5 reps Powerlifting: A1: Front Squat 5 x 3-4 @22×1; Rest 2:00 A2: Strict DB Press 5 x 5-7 @50×0; Rest 2:00 B: Row 5 x 20 seconds max effort sprints; Rest 4:00 b/t sets “Chris Stowe’s CrossFit Story” –

Warm-up: P1: Run 50 meters P2: Air squats Swap P1: Run 50 meters P2: Burpees Swap P1: Run 50 meters P2: Ring rows Swap Workout: “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments. “Meet the Owners of CrossFit Vitality” with Jessica and Steve Pinkerton, CrossFit

Warm-up: 3 Rounds: 100 Single unders 8 Plyo squats 8 Push ups Workout: Complete as many rounds as possible in 15 minutes of: 3 Front Squats 225/155# 6 Burpees 250 Meter Row Post number of completed rounds and reps to comments. Powerlifting: A. Deadlift 6 x 2 @60% 1RM; Rest 1:00 B. Deadlift 6 x 2 @65% 1RM; Rest 1:00

Warm-up: 250 Meter row EMOTM for 4 minutes 5 Tuck jumps 5 Push ups Workout: 10 Sets @ High Aerobic Effort: 30 Second Double unders 30 Second recovery 30 Second Box jumps 30/24″ (Must step down every rep) 30 Second recovery 30 Second Bear crawl 30 Second recovery Post number of reps and distance per set along with

Warm-up: 250 Meter row 2 Rounds: 3 Barbell Bear Complex starting from the Hang position 4 Shuttle runs Workout: Rack Jerk 1-1-1-1-1-1-1 Jason MacDonald Plans for the Open – video [wmv] [mov] [HD mov]