June 2012

Warm-up: 5 Minutes of shoulder/hip mobility Bear Complex – 3 Rounds starting with an empty barbell 5 Minutes of instruction on the kip Workout: “Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups Post time to comments. […]

Warm-up: A. Junk Yard Dog B. 5 Minutes of Shoulder mobility C. Burgener warm up Workout: A. Clean and Jerk – 7 x 1 rep; Rest as needed between attempts B. 1/2 “Grace” – Clean and Jerk – 15 reps @135/95# for time C. Butterfly abmat sit ups – 50 reps, partition as needed Powerlifting: A. Back Squat 3-2-1-3-2-1; Rest

Workout: “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before

Warm-up: 400 Meter Indian run 4 Minute AMRAP @50% effort 5 Partner tire flips 10 Partner push ups 20 Second jump rope Workout: “Partner WOD” 20 Minute AMRAP Row 250 Meters 15 Wall ball shots, 20/14# to 10′ 20 Double unders *Partners alternate full rounds. Accumulating as many rounds as possible in 20 minutes. Why Olympic Lifters Don’t

Warm-up: 15 Minutes of instructor led agility/sprint drills Workout: Run 5K Post time to comments. Compare to 120115. * There will be 1 mile and 2 mile options for those who have never ran a 5k before. Just because you haven’t ran a 5k before doesn’t mean you can’t or shouldn’t come! WOD Demo with Potomac CrossFit –

Warm-up: P1: 250 Meter row P2: 6 HR push ups 6 Pass throughs 6 Walking lunges 2 times through Workout: Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments. Compare to 110220. Powerlifting: A. Power clean – 5 TnG

Warm-up: 5 Minutes of foam rolling/mobility 8 Minute amrap @50% effort 4 Barbell front squats 4 Barbell push press 4 Ball slams 200 Meter run Workout: 155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of

Warm-up: Partner assisted hamstring stretch 5 Minutes of active ROM hip and hamstring drills Workout: Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 111014. WOD Demo with Courtney Modecki – video [wmv] [mov] [HD mov]

Warm-up: 5 Minute run/row @moderate pace 5 Minutes of hip/shoulder mobility 3 Rounds: 3 DB snatch/arm (focus on quick transition b/t arms)- Increase load each set 50 Foot shuttle run Workout: 2012 CrossFit Games Regional: Individual Event 3 Four rounds for time of: 100 pound Dumbbell snatch, 10 reps 200 foot Sprint Lucas Parker 3:40, Chase Daniels 4:17,

Warm-up: 4 Sets: 30 second row @50% 30 Second row @90% 3 Minute amrap @50% effort 15 Second handstand hold 5 Clapping push ups 15 Second static ring hold Workout: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Connor Martin 6:59. Post time to comments. Compare to 100522.