September 2012

WOD: “Hands of a 65 Year Old Surgeon” complete 2 rounds for time of: 400m run 20 pull ups 22 KBS 20kg/16kg 23 DL 135/95 This WOD is to honor Howard Miller who turns 65 today! Howard is a highly skilled surgeon who uses his hands to help and heal others. All movements in this WOD require great […]

Warm up: 400m run 3 rounds 5 plyo squats wall to wall bear crawl 5 KTE WOD: A. front squat 6×2 B. 5min AMRAP 10 hang power snatch 95/65 20 double unders Powerlifting: A1. 3×3 bench press @ 93% 1RM, rest 3 minutes A2. 3×5 snatch @ 88% 1RM, rest 3 minutes B1. 3×10 reverse hypers, rest 30 seconds B2.

Warm up: 250m row with a slam ball 3 rounds 5 ball slams 5 squat cleans 5 weighted sit ups WOD: A. 20min to build up to a 1RM power clean B. 5 rounds 11 power cleans 135/95 11 burpees

Warm up: 400m run 3 rounds 5 push ups 10 air squats 15 double unders WOD: “Fran” 21-15-9 thrusters 95/65 pull ups Powerlifting: A1. 3 x 3 high bar back squat @ 93% 1RM, rest 3 minutes A2. 3 x 3 weighted pull ups, work up to a max set, rest 3 minutes B1. 3 x 10 reverse hypers, rest

Warm up: P1: 250m row P2: AMRAP 5 par. burpees, 5 KBS complete 2 full rounds WOD: A. In 20 minutes, work up to a 1RM sumo deadlift B. sumo deadlift 10 x 3 @ 85% 1RM, EMOM for 10 minutes C. 50m sprint, EMOM for 10 minutes

Warm up: 400m run 3 rounds 2 over the box jumps 4 T2B/T2rings 8 walking lunges with torso rotation WOD: 4 rounds 300m row 10 box jumps 30″ 20 GHD sit ups Powerlifting: A1. 3 x 5 shoulder press @ 88% 1RM, rest 3 minutes A2. 3 x 5 front squat @ 88% 1RM, rest 3 minutes B. 3 x

Warm up: 400m run or 500m row 3 rounds 5 behind the neck press 5 snatch balance 5 OHS start with PVC, then light barbell, then heavier barbell WOD: “Isabel” 30 squat snatch for time 135/95 WOD Demo at The CrossFit Experience, with Coach Burgener – video [wmv] [mov] [HD mov] Men’s “Isabel” Event at the 2012 Reebok

WOD: A. 10 x 3 EMOM shoulder press B. For time: 10 clean & jerk 185/130 100 yard sprint 7 rope climbs 100 yard sprint 1 clean & jerk 185/130 WOD Demo with Marston Sawyers and Cara Hipskind – video [wmv] [mov] [HD mov]

Warm up: 400m Indian run 10 partner med ball cleans 10 partner WBS 10 partner WB sit ups WOD: In teams of 2 complete as many reps as possible: A. 5 minute AMRAP WBS 20/14 B. 5 minute AMRAP SDHP 95/65 C. 5 minute AMRAP box jumps 24/20 D. 5 minute AMRAP hand release push ups *only one

Warm up: 400m run 3 rounds 2 inch worm push ups 4 burpee box jumps 7 toes 2 rings WOD: A. Bench Press 7 x 1 B. 1minute max calorie row x 3