May 2012

Warm-up: 5 Minute group med ball toss 10 Minute instructor led agility drills/cone drills Box jump gauntlet Workout: A. Rack Jerk 3-3-2-2-1; Rest 3-5:00 B. 1 Minute drills (max reps of the following in 60 seconds) Pull ups GHD sit ups Back Extensions Powerlifting: A. Clean – Build to a 1RM (can be squat or power) B. Clean – AMRAP […]

Warm-up: 200 Meter run 250 Meter row Wall to wall sampson stretch Wall to wall inch worm 250 Meter row Workout: 3 Sets @95%: 10 TnG Clean and Jerks @135/95# 15 Burpees 400 Meter run Rest 12 Minutes b/t sets “CrossFit Kids Trainer Course: Pull-ups” with Aimee Lyons, by Again Faster Equipment – video [wmv] [mov]

Warm-up: 2 Rounds: 400 Meter Indian Run 5 Rebounding box jumps 10 Dumbbell push press Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments. Compare to 110716. Powerlifting: A. Hang Power Clean Cluster – 1.1.1. x 4 sets; Rest 3:00 B1. Front

Warm-up: 400 Meter run 3 Rounds: P1: 6 Parallette burpees P2: Single unders/Double unders Workout: Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise Thomas 10:50 (20″ box, 1 pood KB), Spencer Hendel 11:46, James Hobart 12:00. Post time to comments. Compare

All classes are cancelled in observance of Memorial Day!

Warm-up: 400 Meter run 50 Single unders 10 Medicine ball chest passes w/partner 50 Single unders 10 Medicine ball squat throws w/partner 50 Single unders 10 Medicine ball sit ups w/partner Workout: “Del” For Time: 25 Burpees Run 400 meters with a 20 pound medicine ball 25 Weighted pull-ups with a 20 pound dumbbell Run 400 meters with

Warm-up: 400 Meter run Instructor led warm up Workout: “21 Guns – A Memorial Salute” Partner #1: 21 Pull-ups 21 Burpee Box Jumps (20″ Rxd) 21 Firemans Carry Back Squat 21 Burpee Box Jumps 21 Pull-Ups Partner #2 executes Partner #1 again Partner #2 again The 21 reps signify a 21 gun salute, the 5 exercises are one for each

Warm-up: 200 Meter run 2 Rounds done w/partner: P1: 350 Meter row 5 Ball slams 5 Jump squats 5 Partner anchored sit up P2: Rest Workout: A. Hang Power Clean. Power Clean. Squat Clean. – 1.1.1. x 5 sets; Rest 5:00 This is a cluster. You do one Hang Power Clean, DROP the bar, rest 10 seconds. Do

Warm-up: 90 Seconds of single unders 90 Seconds of double unders 3 Rounds: 4 Wall Squats 4 PVC pass throughs 4 Non kipping knees to elbows Workout: A. Overhead Squat – 3 x 3; Rest 3:00 B. “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07,

Warm-up: 400 Meter run 3 Rounds: 6 KB Sumo deadlift high pull 4 Kettlebell swings 2 Floor levers Workout: 21-18-15-12-9-6-3 rep rounds for time of: Hang Power Snatch, 75/55# Abmat sit ups Back Extensions Powerlifting: A. Push Press 5 x 3-4 reps @21×1; Rest 3:00 B1. Weighted Pull up 4 x 6-8 reps @30×0; Rest 2:00 B2. Handstand walk 4