August 2012

Warm-up: 400 Meter run 3 Rounds: 5 BB deadlifts 5 BB push press 5 BB front squats Workout: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. WOD Demo with Tommy Hackenbruck at the Man Expo – video [wmv] [mov] Mikko Salo on today’s WOD – video [wmv] [mov] Austin Malleolo on […]

Warm-up: 500 Meter row 3 Rounds: 8 Medicine ball squat clean throws 8 Medicine ball sit up throws Workout: For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk,

Warm-up: 400 Meter run 2-3 rounds: 4 Ring rows 8 Barbell thrusters 12 GHD sit ups Workout: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats WOD Demo with Northwest CrossFit – video [wmv] [mov] [HD mov] Reminder: Powerlifting class is cancelled for tonight! Meet us at Mellow Mushroom at

Warm-up: 200 Meter run 3 Rounds 8 Parallette push ups 16 Lunges 8 Pull ups Workout:“Team workout” In teams of 2 complete 3 rounds for time of: 50 Partner wall ball shots @20/14# 400 Meter wall ball toss/run *You cannot run with the medicine ball you must complete the 400 meters by tossing the ball back and forth

Warm-up: 500 Meter row 4 rounds: 8 PVC thrusters 8 Push ups 16 Single unders Workout: 3 Rounds: 5 Clean and Jerks @155/105# 50 Double unders 5 Clean and Jerks @155/105# Rest 1 Minute 1 Minute of max effort burpees Rest 1 Minute Post time and total # of burpees to comments. Powerlifting: A. Behind the neck jerk – 1

Warm-up: 400 Meter run “Death by burpees” – cap of 8 minutes Workout: A. Front Squat 5 x 3 reps B. 8 Minute AMRAP 8 Front Squats @95/65# 8 Box Jumps 24/20″ C1. 3 x 10 reverse hypers C2. 3 x 10 Band good mornings WOD Demo with Zack Finer – video [wmv] [mov] [HD mov]

Warm-up: 200 Meter row 200 Meter run Workout: “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Powerlifting: A. Squat Clean 1.1.1. x 4 sets; Rest 3:00 B1. Front Squat 4 x 4-5 reps @30×0; Rest 2:00 B2. Muscle-ups 4 x AMRAP; Rest 2:00 C. Glute Ham Raises 4 x

Warm-up: 400 Meter run 3 Rounds: 4 Inch worm push ups 8 Box jumps Workout: “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest),

Workout: 21-15-9 reps for time of: Hang squat clean, 50 pound dumbbells Handstand push-ups Post time to comments. Compare to 050625. WOD Demo with Josh Everett and CrossFit Kids – video [wmv] [mov] [HD mov]

Warm-up: 500 Meter row 3 Rounds: 1 Wall walk 3 Jump squats Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59. Post time to comments. Powerlifting: A. Snatch – Build to a 1RM B. Sumo Deadlift – Build to a