June 2012

Warm-up: 400 Meter run 3 Rounds: 10 Partner wall ball shots 5 Partner handstand kick ups Workout: 21-15-9 rep rounds for time of: Sumo deadlift high pull @95/65# Thrusters @95/65# “Live and Learn” by Mike Warkentin – free CrossFit Journal article [pdf]

Warm-up: 500 Meter row Demo/Review of each movement for the workout Workout: “Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans (45lbs each) Run 400m Post time

Warm-up: 200 Meter run 8 Air squats 100 Meter run 8 Push ups 100 Meter run 8 Tire jumps 200 Meter run Workout: For time: 50 Wall ball shots @20/14# Rest 5 Minutes 200 Double-unders Rest5 Minutes 50 Kettlebell swings @32/24 Kilograms Powerlifting: A. Clean – Build to a 1RM B. Jerk – Build to a 1RM “CrossFit Goal Setting

Warm-up: 200 Meter run 5 Minute double under drill 2 Rounds: 4 Air squats 8 Alternating jump lunges Workout: A. Shoulder Press 5 x 1 rep; 15 Minute time cap B. Push Press. Push Jerk. Split Jerk. 1.2.3. x 5 sets; Rest as needed between efforts Powerlifting: A. Close Grip Bench Press – Build to a 1RM @30×0 B. Deadlift

Warm-up: 4 Sets: 30 Second run @50% 30 Second run @85% 3 Rounds: 6 Alternating partner medicine ball cleans 3 Inch worms Workout: 2012 CrossFit Games Regional: Individual Event 2 For time: Row 2000 meters 50 One-legged squats, alternating 225 pound Hang clean, 30 reps Post time to comments. WOD Demo from the South East Regional – video

Warm-up: 1 Complete round: Team A: 200 Meter run Team B: Row for max meters 2 Rounds: 2 Skin the Cats 2 Wall walks Workout: Three rounds for time: 500 Meter row 400 Meter run 25 Burpees “Mallory’s Story” with Emily Foreman, free CrossFit Journal video [wmv] [mov] [HD mov] Healthy Huntsville

Warm-up: 400 Meter run 3 Rounds: 3 Dumbbell manmakers 3 Pull ups Workout: A. Bench press 3-3-3-3-3 reps. B. Bench Press Max reps x 2 attempts @BW(males)/66% BW(females) Powerlifting: A. Clean – Build to a 1RM; Can be squat or power B. Front Squat – Build to a 1RM @30xo WOD Demo with Conner Moore – video [wmv] [mov] [HD

Warm-up: 400 Meter run P1: 6 Barbell Deadlifts P2: 6 Tricep push ups 3 Full rounds Workout: Eight rounds for max reps of: Muscle-ups, 20 seconds Rest 10 seconds 135 pound Clean and jerk, 20 seconds Rest 10 seconds Post total muscle-ups and total clean and jerks to comments. WOD Demo with CrossFit Milpitas – video [wmv] [mov]

Warm-up: 500 Meter row 3 Rounds: 4 Jump squats 4 Parallette push ups 4 Barbell shoulder press Workout: “J.J.” For time: 185 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7

Warm-up: 5 Minutes of agility drills 2 Rounds: 5 Kipping Swings Wall 2 Wall bear crawl 5 Second handstand hold Workout: For time: Run 800 meters 10 rounds of the couplet: Pull-up, 10 reps Ring dip, 10 reps Run 800 meters Post time to comments. Powerlifting: A. Snatch Balance – Build to a 1RM B. Snatch – Build to a