July 2012

Warm-up: 3 Rounds: 150 Meter row 10 Ball slams 1 Wall walk Workout: A. Power snatch – 10 minutes to build up to a heavy single B. 12 Minute AMRAP Buy In: 20 Handstand push ups 20 Double unders 10 Box jumps, 24″ 10 Overhead lunges, 45/25# plate Powerlifting: A. Split Jerk – Build to a 1RM B. Push press […]

Warm-up: 200 Meter run 3 Rounds: 5 BB deadlift 5 BB hang squat clean thrusters Rest 45 seconds Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 120219. WOD Demo with Courtney Modecki and John Dill – video [wmv] [mov] [HD mov]

Warm-up: 200 Meter run 4 Inch worm w/push up 8 Perfect air squats 100 Meter run 2 Inch worm w/push up 4 Perfect air squats Workout: 21-15-9 reps for time of: 95 pound Front squat Burpee Pull-up Post time to comments. Powerlifting: A. Back Squat – Build to a 1RM B. Back Squat – AMRAP @85% of part A x

Warm-up: 400 Meter run 4 Rounds: 4 PVC Pass throughs 4 PVC Overhead squats 4 PVC Sotts press 4 Kipping swings Workout: “Ryan” Five rounds for time of: 7 Muscle-ups 21 Burpees Post time to comments. Each burpee terminates with a jump one foot above max standing reach. Austin Malleolo on today’s WOD – video [wmv] [mov]

Warm-up: 500 Meter row or 400 Meter run 3 Rounds: 3 Second DB plank hold DB row each arm 2 DB squat clean Rest 30 seconds Workout: A. Bench Press 5 x 3 reps; Rest 3-5:00 B. For time: 500 Meter row 3 Rounds of Cindy 400 Meter run 3 Rounds of Cindy 500 Meter row “Headed to

Warm-up: 400 Meter Indian run 4 Rounds: 2 Parallette shoot throughs 4 Sots press 6 Ring rows Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip

Warm-up: 250 Meter row 2 Rounds: 3 Kettlebell Deadlifts 3 Kettlebell Sumo deadlift high pull 3 Kettlebell swings 3 Kettlebell Goblet squats 3 Kettlebell Push ups Workout: Clean 3-3-3-3-3-3-3 reps Aja Barto 185-225-245-255-265-275-290lbs(f). Post loads to comments. Compare to 110128. WOD Demo with Aja Barto – video [wmv] [mov] [HD mov]

Warm-up: 200 Meter run Teams of 2 complete the following: 100 Single unders 50 kettlebell swings 200 Meter run Workout: Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders Post time to comments. Powerlifting: A. Push Press. Push Jerk. Split Jerk. 1.2.3. x 3 sets; Rest 5:00 B. Strict Press 4 x 3 reps @30×0; Rest

Warm-up: 500 Meter row 5 Minutes of agility drills 3 Rounds: P1: 6 Shoulder touches P2: Rest Workout: 4 x 100 meter sprints 5 x 50 meter sprints 4 x 40 meter shuttle sprints (20 meters out, 20 meters back) With a 20 Minute running clock Every even minute perform 5 Power Cleans Every odd minute perform 5

Warm-up: 400 Meter run 3 Rounds: 30 Second row 30 Second push ups 30 Second lunges 30 Second rest Workout: Complete as many rounds as possible in 20 minutes of: 5 Chest to bar Pull-ups 5 Ring dips 15 Squats Post rounds completed to comments. Powerlifting: A. Power Snatch. Snatch Balance. Overhead Squat. 1.2.3. x 3 sets; Rest 5:00 B1.