July 2012

Warm-up: 8 Sets: 20 Second row @high effort 10 Second row @easy effort 5 Minutes of practice on Handstand holds Workout: A. Overhead Squat 1-1-1-1-1-1-1 reps Gretchen Kittelberger 200lbs, Jenn Jones 195lbs. Post loads to comments. Compare to 110202. B. “Death by Snatch” Perform 1 snatch @95/65# the first minute, 2 the second, 3 the third….Continue until you […]

Warm-up: 2 Rounds: 30 Second single unders Rest 30 seconds 30 Second double-under attempts Rest 30 seconds 30 Second Kettlebell swings Rest 30 seconds Workout: For time: 400 Meter run 50 Double unders 45 Push ups 40 Pull ups 35 GHD sit ups 30 Goblet squats @32/24 kilograms 25 Deadlifts @135/95# 20 Hang Power Cleans @135/95# 15 Push

Warm-up: 2 Rounds: 400 Meter Indian Run 10 Second Curly Ball on Parallettes 5 Perfect push ups Workout: Complete as many rounds as possible in 12 minutes 200 Meter run 7 Hang Power Snatch @75/55# 7 Ring dips 7 Knees to elbows Post total rounds and reps completed to comments. “The Quick Release Method” with Shane Farmer, by

Warm-up: 2 Rounds: 200 Meter run 5 Jump squats 5 Kipping swings Workout: 2012 CrossFit Games Regional: Individual Event 4 For time: 135 pound Back squat, 50 reps 40 Pull-ups 135 pound Shoulder-to-overhead, 30 reps 85 pound Front squat, 50 reps 40 Pull-ups 85 pound Shoulder-to-overhead, 30 reps 65 pound Overhead squat, 50 reps 40 Pull-ups 65 pound

Warm-up: 200 Meter run 8 Tire jumps 8 Mountain climbers 5 Minutes of review on GHD sit ups Workout: “Hansen” Five rounds for time of: 2 pood Kettlebell swing, 30 reps 30 Burpees 30 Glute-ham sit-ups Post time to comments. 2012 Reebok CrossFit Games Individual Workouts 2012 Reebok CrossFit Games Team Workouts

Warm-up: 200 Meter run 10 Minute double under drill Burgener warm up Workout: 2012 CrossFit Games Regional: Individual Event 5 Complete the following every minute for as long as possible: 20 Double-unders 1 Snatch Begin with 75/55 pounds and add 20/10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch

Warm-up: 500 Meter row 3 Rounds: 6 Shoulder touches 8 GHD sit ups 10 Jump squats Workout: A. Hang Power Clean – 3 tough reps every minute on the minute for 10 minutes B. 3 Sets: 800 Meter run Rest 2 Minutes between sets Powerlifting: A. Snatch – 3 TnG reps every 30 seconds for 5 minutes B1. Behind the

Warm-up: 5 Minutes of agility drills 3 Rounds: 3 DB man makers 50 Meter sprint *Sprints are to increase speed each round Workout: 4 Rounds for time: 10 One Arm, Alternating Kettlebell Snatch @32/24 Kilograms 5 Box Jumps @32″/28″ 100 Meter Sprint Post time to comments. CrossFit Jenks: Six-Man Wolf Pack What does it mean to be fat

All classes are cancelled in observance of 4th of July!

Warm-up: 400 Meter run 3 Rounds: 6 Barbell deadlifts 6 Barbell front squats 6 Barbell push press Rest 30 seconds Workout: A. Deadlift 5 x 5; Rest 5:00 B. Shoulder Press 5 x 5; Rest 5:00 “Building an Artificial Pool Edge” with Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov] Decreasing Stress Reminder: All classes will be