September 2012

Warm up: 10 minute double under warm up 3 rounds 4 ring rows 6 burpees 8 walking lunges WOD: “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where: The first 8 intervals are pull ups The second 8 intervals are push ups The third 8 intervals are sit ups […]

Warm up: 500m row band hamstring stretches, then single unders: 20 seconds work, 20 seconds rest, 2 rounds double unders: 20 seconds work, 20 seconds rest, 2 rounds WOD: A. Work up to a 3RM deadlift in 15 minutes *cannot let go of bar; must be TNG, but no bouncing* B. 4 rounds for time of: 14 DL

WOD: “Daniel” 50 pull ups 400m run 21 thrusters 95/65 800m run 21 thrusters 95/65 400m run 50 pull ups Enlarge image With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th, 2006. To Daniel’s family and friends, we express our

WOD: “Ship” 9 rounds 7 squats cleans 185/130 8 burpee box jumps 36″ Enlarge image Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan. WOD Demo

Warm up: 400m run 3 rounds 4 barbell good mornings 6 over the box jumps 8 push ups WOD: 4 rounds 30 barbell jumps 20 DL 185/130 10 HSPU Powerlifting: A. 1RM bench press B. 1RM snatch C. 1RM clean

Warm up: 500m run 50 single unders 2 clapping push ups 40 single unders 4 clapping push ups 30 single unders 6 clapping push ups 20 single unders 8 clapping push ups WOD: A. Split Jerk 7 x 1 B. 3 rounds (not for time) 20 hip extensions 50 butterfly abmat sit ups

Warm up: 400m run 3 rounds 6 air squats 12 abmat sit ups 6 jumping lunges WOD: 21 back squat 225/155 42 GHD sit ups 15 back squats 225/155 30 GHD sit ups 9 back squats 225/155 18 GHD sit ups WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov] Powerlifting: A. 1 RM high bar back squat

Warm up: 200m run 3 rounds 6 barbell push press 16 double unders WOD: A. Push Press 6 x 2 B. complete 6 2minute rounds of the following: In the 1st minute, complete 10 push press at 135/95 In the 2nd minute, row for max meters rest 2minutes between rounds *If you finish the 10 push press before

Warm up: 400m Indian run 3 rounds 8 barbell power snatch 100m row WOD: 21-15-9 power snatch 95/65 bar facing burpees pull ups Powerlifting: A1. 3 x 3 shoulder press @ 93% 1RM, rest 3 minutes A2. 3 x 3 front squat @ 93% 1RM, rest 3 minutes B. 3 x 10 glute-ham raises, rest 2 minutes

Warm up: 250m row, then 100m run 10 tricep push ups 100m run 10 air squats 100m run 10 sit ups WOD: “Elizabeth” 21-15-9 squat cleans 135/95 ring dips WOD Demo at The CrossFit Experience – video [wmv] [mov] [HD mov] Women’s “Elizabeth” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]