April 2012

Warm-up: 500 Meter row 100 Single unders 4 Wall walks 75 Single unders 3 Wall walks 50 Single unders 2 Wall walks 25 Single unders 1 Wall walk Workout: “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Compare to 100725. Powerlifting: A. Snatch – Build to a 1RM B. Jerk – Build to […]

Warm-up: 400 Meter run 3 Rounds: 8 Partner med ball clean and toss 8 Partner med ball sit ups Workout: 21-18-15-12-9-6-3 rep rounds for time of: Clean and Jerk 75/55# Burpees “Coaching Session: Packing It Into an Hour” with Gary Baron, CrossFit Journal preview video [wmv] [mov]

Warm-up: 200 Meter run 2 Rounds: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Press 1 Back Squat 1 Overhead Squat 50 Meter run Workout: Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs. Post total

Warm-up: 100 Unbroken single unders 3 Rounds: 5 Ball slams 10 Walking lunges with slam ball Workout: Seven rounds for time of: 15 foot Rope climb, 1 ascent 10 Wallball shots, 20 pound ball 15 Kettlebell swings, 1.5 poods 20 Double-unders Post time to comments. WOD Demo with CrossFit Brisbane by Again Faster Equipment – video [wmv] [mov]

Warm-up: 250 Meter row 3 Rounds: 50 Meter run 3 Skin the cats 6 Air squats Workout: Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges 20 Double-unders 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments. Powerlifting: A. Shoulder Press – Build to a

Warm-up: 200 Meter run 3 Rounds: P1: 250 Meter row P2 Burpee Broad Jumps Workout: 21-15-9 reps for time of: 115 pound Power clean 115 pound Thruster Peter Egyed 4:45. Post time to comments. Powerlifting: A. Power Snatch 1.1.1. x 4 sets; Rest 5:00 B. Back Squat 2-2-1-1-1 @30×0; Rest 5:00 C. 50 GHD sit ups for time WOD

Warm-up: 2 Rounds: 8 Hip extensions 8 Sit ups 8 Band good mornings Workout: Five rounds for time of: Run 400 meters 185 pound Deadlift, 21 reps Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs). Post time to comments. WOD Demo with CrossFit Vengeance – video [wmv] [mov] WOD Demo at the Air Force Academy – video [wmv] [mov]

Warm-up: 3 Rounds: 200 Meter row 6 Push ups Workout: A. 10 Minute Skill Work – Double unders B. “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments.

Warm-up: Run 100 Meters 50 Meter fanny kickers 50 Meter high knees 5 PVC Thrusters 5 Kipping swings Repeat run sequence 5 Barbell Thrusters 5 Kipping pull ups Workout: For time: Row 2K 50 Wall-ball shots, 20 pound ball Row 1K 35 Wall-ball shots, 20 pound ball Row 500 meters 20 Wall-ball shots, 20 pound ball James Hobart

Warm-up: 400 meter run 3 Rounds: 5 Pull ups 10 Push ups 15 Air squats Workout: A. 10 MInutes of skill work- Rope Climbs B. Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 110904. Powerlifting: A. Power clean – Build to a heavy single B. Push Press. Push Jerk. Split Jerk. 1.2.3. x 4 sets; Rest 5:00 C1.