May 2012

Warm-up: 250 Meter row 3 Rounds: 9 Air squats 6 GHD sit ups 3 Parallette shoot throughs Workout: 9-6-3 reps for time of: 165 pound Thruster Muscle-up Neal Maddox 2:55, Jason Khalipa 3:44. Post time to comments. Compare to 100917. WOD Demo at the CrossFit Competitor’s Course – video [wmv] [mov] [HD mov]

Warm-up: 400 Meter run 3 Rounds: 4 Barbell Deadlifts 4 Strict barbell shoulder press 4 Barbell good mornings 4 Clapping push ups Workout: “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to 111010. Powerlifting: A. Hang Squat Clean 1.1.1. x 4 sets; Rest 5:00 B1. Overhead Squat 5 x 3 reps @23×1; Rest

Warm-up: 250 Meter row 3 Rounds (increase each round): 3 Russian KB swings/arm 3 Hang Power Clean/arm 3 Push Jerk/arm Workout: Five rounds for time of: Turkish Get-up, 45 pound barbell, 21 reps Run 400 meters Post time to comments. Compare to 041020. WOD Demo with Randal Setzler – video [wmv] [mov] [HD mov] Reminder: Black Shirt Club

Warm-up: 250 Meter row 3 Rounds: 100 Meter run 4 Dumbbell man makers Workout:“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty

Warm-up: 200 Meter run 3 Rounds: 30 Second jump rope 30 Second sit ups 30 Second alternating jump lunges 30 Second rest Workout: Three rounds for time of: Row 500 meters 20 GHD sit-ups 15 foot Rope climb, 2 ascents Post time to comments. Powerlifting: A. Snatch – Find a 1RM B. Clean and Jerk – Find a 1RM

Warm-up: 10 Minute of agility and ladder drills 3 rounds: 5 PVC Pass throughs 5 PVC Overhead squats Workout: A. Run – 1 mile for time. Rest 15 Minutes B. In honor of “Jeremy” Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats Burpees Keegan Martin 3:53 (age 17), Duncan Martin 7:05 (45lbs, age

Warm-up: 200 Meter backwards run 2 Rounds: 2 Diamond push ups 2 Tricep push ups 2 Wide arm push ups 6 V-ups 50 Meter run Workout: “Partner WOD” In teams of 2 complete the following for time: 50 Clean and Jerk, 115/75# 200 Double unders 25 Clean and Jerk 115/75# 100 Double unders *Only one person can work

Warm-up: 500 Meter row 2 Rounds w/partner: 200 Meter med ball run 8 Partner wall ball shots 8 Partner wall ball sit ups Workout: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds. Powerlifting: A1. Push Press 4 x 6-8 reps @21×1; Rest 2:00 A2. Weighted False Grip

Warm-up: 400 Meter Indian Run 3 Attempts Max rep Double unders (rest as needed between attempts) Workout: 3 Sets @95-97% effort 20 Unbroken Thrusters, 95/65# 400 Meter row Rest 12 Minutes b/t sets Powerlifting: A: Front Squat – Find a 1RM B: HSPU- 50 for time (regionals standard) The village of Mkanyeni, Kenya – video [wmv] [mov] [HD mov]Congratulations to everyone

Warm-up: 400 Meter run 3 Full Cycles P1: 100 Meter run P2: AMRAP 1 pull up, 2 push ups, 3 air squats Workout: Three rounds for time of: 125 Double unders 30 Pistols, alternating legs 15 Push Jerks @135/95# Post time to comments. “The Power Swing” with Jeff Martone, CrossFit Journal preview video [wmv] [mov] Good luck to all