March 2012

Warm-up: 400 Meter run 3 Rounds: 2 High Tuck Jumps 4 Push ups 6 Air squats Workout: “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 […]

Warm-up: 200 Meter run 3 Rounds: 5 Double under attempts/10 Double unders 10 Walking lunges 5 Ring rows Workout: Seven rounds for time of: 165 pound Front squat, 7 reps 7 Chest-to-bar pull-ups Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments. WOD Demo at NorCal CrossFit – video [wmv] [mov]

Warm-up: 2 Rounds: 400 Meter indian run 10 Air squats 10 Push ups Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Michael Lynch 290lbs. Post loads to comments. Compare to 111202. Powerlifting: A. Hang Power Clean – Build to a 1RM B. Hang Snatch High Pull. Squat Snatch. – 3.1. x 3 sets; Rest 5:00 C1. Snatch Balance 5 x 3

Warm-up: 50 Meter run 10 Jumping jacks 50 Meter run 5 Push ups 50 Meter run 5 Plyo squats Workout: 1 Set ALL OUT: 15 TnG Power Snatch 400 Meter run Rest 10 Minutes 1 Set ALL OUT: 15 TnG Power Clean 400 Meter run Rest 10 Minutes 1 Set ALL OUT: 15 TnG Deadlifts 400 Meter run

Warm-up: 5-10 Minutes of Kettlebell warm up drills Workout: “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps Post time to comments. 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned

Warm-up: 3 Rounds 5 Barbell bent over row 5 Barbell push press 5 Barbell back squats Rest 30 seconds Workout: For time: 75 pound Back squat, 50 reps 15 foot Rope climb, 5 ascents 75 pound Back squat, 40 reps 15 foot Rope climb, 4 ascents 75 pound Back squat, 30 reps 15 foot Rope climb, 3 ascents

Warm-up: 10 Minutes of instructor led stretching and agility drills Review POSE method and practice drills Workout: 8 rounds of: Run 400 meters Rest 90 seconds Post total time to comments not including 8th rest. Compare to 100302. A. Back Extensions 3 x 15 B. Abmat sit ups w/Wall Ball and anchored 3 x 15 Powerlifting: A. Squat Clean –

Warm-up: 500 Meter row or 400 Meter run 3 Rounds: 5 Kipping swings 5 Medball clean/Wall ball shots Workout: “Desforges” Five rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps 20 Knees to elbows Keith Nelson 36:59. Post time to comments.

Workout: CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest

Warm-up: 4 Rounds: 30 Second single unders 10 Second double unders 3 Rounds: 3 Parallette shoot throughs 3 Skin the cats Workout: 3 Rounds for time: 10 Push Press, 105/65# 10 Pull ups 7 Push Press, 105/65# 7 Pull ups 35 Air squats to medicine ball Rest 90 seconds “Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov]