April 2012

Workout: For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75 pound Push press, 75 reps 150 Double-unders Post time to comments. Powerlifting: A1: Front Squat 5 x 3-4 reps @30×0; Rest 3:00 A2: EROM HSPU 5 x 3-5 reps @20×1; Rest 3:00 B1: Reverse Hypers 4 x 10-12 reps; Rest 1:00 B2: GHD Med Ball Sit […]

Warm-up: 4 Minutes of 30 seconds of jump rope, 30 seconds rest 2 Rounds: 200 Meter run 5 PVC Sotts Press 2 Skin the cats Workout: Back Squat 5-5-5-5-5 reps Lindsey Smith 205-225-245-255-265lbs. Post loads to comments. Compare to 100524. WOD Demo with Lindsey Smith, James Hobart and Jon Gilson – video [wmv] [mov 2012 Regionals Recap and

Workout: “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees Jenn Jones 9 rounds + 19 reps (20″ box, 65lbs). Post rounds completed to comments. WOD Demo with Jenn Jones – video [wmv] [mov]

Warm-up: 200 Meter run 3 Rounds: 20 Double unders/40 Single unders 10 Calorie Row 5 Second Handstand hold Workout: A. Power Snatch – Spend 10 Minutes to find a heavy single B. 12 Minute AMRAP 5 Handstand pushups 10 Power Snatch, 95/65# 30 Double unders “Killing the Fat Man: Episode 4” with Gary Roberts, free CrossFit Journalvideo [wmv]

Warm-up: Group medball toss WITH BURPEE PENALTY! 2 Rounds: 10 Partner medball toss 10 Partner squat throws 10 Partner sit up throws Workout: A. Weighted Pull up – 15 Minutes to find a 1RM B. Three rounds for time of: Row 300 meters 20 Wallball shots, 20 pound ball 10 Pull-ups Courtney Modecki 8:26. Post time to comments.

Warm-up: 250 Meter row 3 Rounds: P1: 100 Meter run P2: Burpee pull ups Swap Workout:“Athlete’s Choice” 2 Rounds for time: 500 Meter row 400 Meter run 20 Kettlebell Swings, 32/24 Kilograms 20 Hand release push ups 2 Rope Climbs *Athletes can choose the order of exercises for each round but can only complete one round at a

Warm-up: 400 Meter run 2 Rounds: 6 Dumbbell thrusters 5 Dumbbell floor levers 2 Dumbbell manmakers Workout: A. Front Squat – 10 Minutes to work up to a tough double B. 4 Rounds 9 Pull ups 9 Ring dips 9 Front Squat 155/105# Powerlifting: A1. Bench Press 4 x 4-5 reps @21×1; Rest 3:00 A2. Weighted Pull up 4 x

Warm-up: 250 Meter row 2 Rounds: 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. 5 TnG Hang Power Clean + 1 Thruster -Spend 10 Minutes working up to the heaviest possible single. B. 21-18-15-12-9-6-3 rep rounds for time: Unbroken Kettlebell swings, 32/24 Kilograms Unbroken abmat sit ups Powerlifting: A1. Front Squat 5 x 4-5 reps

Warm-up: 2 Rounds: 250 Meter row 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. Deadlift – 10 Minutes to build to a tough double B. 5 Minute AMRAP 10 Pistols 2 Muscle-ups Rest 5 Minutes 5 Minute AMRAP 10 Toes 2 Bar 20 Double-unders “Just Squat” with Greg Glassman, CrossFit Journal preview video

Warm-up: 2 Rounds: 200 Meter run 5 Ring rows 5 Barbell Deadlifts 5 Barbell Shoulder Press Workout: “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups Post rounds completed to comments. WOD Demo with District CrossFit – video [wmv] [mov] [HD mov]