July 2012

Warm-up: 400 Meter run 2 Rounds: 6 Reboudning box jumps 6 Toes through rings 6 Ball slams Workout: “McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL […]

Warm-up: 400 Meter run 2 Rounds: P1: 250 Meter row P2: 5 Burpee pull ups 10 Walking lunges 15 Abmat sit ups – Rest until P1 is done Workout: For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps

Warm-up: 500 Meter row 3 Minute foam roll 3 Rounds: 5 Squats 5 Tricep push ups 10 Abmat sit ups Workout: “Test 3” Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed

Warm-up: 2 Rounds: 100 Meter run out 10 Mountain climbers 100 Meter run back 5 Burpees Workout: A1: Weighted Pull Ups 10 x 2 reps; Rest 1:00 A2: Front Squat 10 x 2 reps; Rest 1:00 The Affiliate Cup Champions, Ute CrossFit – video [wmv] [mov] [HD mov]

Warm-up: 100 Single unders 3 Rounds: 8 Unbroken wall ball shots 4 Pull up ring rows 2 Forward rolls Workout: Three rounds for time of: 50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20 pound ball 20 Pull-ups 10 Handstand push-ups Post time to comments. Powerlifting: A. Jerk – Build to a heavy single in 10 minutes B1. Push Press

Warm-up: 500 Meter row 3 Rounds: 5 Medicine ball squat cleans 10 Walking sampson stretch lunges 50 meter run Workout: Five rounds for time of: 135 pound Power clean, 10 reps 15 Wall ball shots, 20 pound ball Post time to comments. WOD Demo with CrossFit Manayunk – video [wmv] [mov] [HD mov]

Warm-up: 2 Sets @50% effort 1 Minute of rowing 1 Minute of bear crawl 1 Minute of jump rope + Burgener warm up/5 Minute review on split snatch and bar muscle-ups Workout: 2012 Reebok CrossFit Games Track Triplet Three rounds for time of: 115 pound Split snatch, alternating legs, 8 reps 7 Bar muscle-ups Run 400 meters Post

Workout: “CrossFit Games 2012 Masters WOD 3” For time: Row 1K 30 Cleans, 135/95# 50 Burpees Catch up with Fortunato after Friday night’s workout

Warm-up: 5 Minutes of hip mobility/AROM stretching 5 Minute AMRAP @50% 10 Ball slams 10 Second static ring dip hold 100 Meter run Workout: Three rounds for time: 8 Squat Cleans @185/125# 100 Foot barbell carry @185/125# 7 Parallette Handstand push ups 100 Foot barbell carry @185/125# Post time to comments. “Jumping Position” with Coach Burgener by Again

Warm-up: 400 Meter run 2 Rounds: 6 Kettlebell deadlifts 6 Kipping swings 6 Kettlebell snatch Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Rob Orlando on today’s WOD – video [wmv] [mov]