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Warm-up: 500 Meter row 3 Rounds: 4 Jump squats 4 Parallette push ups 4 Barbell shoulder press Workout: “J.J.” For time: 185 pound Squat clean, 1 rep 10 Parallette handstand push-ups 185 pound Squat clean, 2 reps 9 Parallette handstand push-ups 185 pound Squat clean, 3 reps 8 Parallette handstand push-ups 185 pound Squat clean, 4 reps 7 […]

Warm-up: 5 Minutes of agility drills 2 Rounds: 5 Kipping Swings Wall 2 Wall bear crawl 5 Second handstand hold Workout: For time: Run 800 meters 10 rounds of the couplet: Pull-up, 10 reps Ring dip, 10 reps Run 800 meters Post time to comments. Powerlifting: A. Snatch Balance – Build to a 1RM B. Snatch – Build to a

Warm-up: 3 Rounds: 200 Meter run 7 Kettlebell swings 3 Pull ups Workout: Complete as many rounds as possible in 12 minutes of: 15 foot Rope climb, 1 ascent 15 Push-ups Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up. Post rounds completed to comments. Powerlifting: A. Push Press. Push Jerk. Split Jerk. 1.2.3.

Warm-up: 500 Meter row 3 Rounds: 15 Walking lunges 10 Hip extensions 5 Inch worms Workout: Back Squat 2-2-2-2-2-2-2-2-2-2 reps Post loads to comments. Compare to 060930. WOD Demo with CrossFit Oldtown – video [wmv] [mov] [HD mov]

Warm-up: 400 Meter row 3 Rounds: 6 Unbroken Wall ball shots 6 Ring rows 12 Walking lunges Workout: For time: Run 400 meters 95 pound Thruster, 21 reps 21 Pull-ups Run 300 meters 95 pound Thruster, 15 reps 15 Pull-ups Run 200 meters 95 pound Thruster, 9 reps 9 Pull-ups Post time to comments. WOD Demo with CrossFit

Warm-up: 2 Rounds: P1: 200 Meter run P2: 5 Sotts Press + 5 hand release burpees Workout: A. Overhead Squat 7 x 3 reps w/2 second hold at the bottom of each squat; Rest 3-5:00 B. Max rep overhead squats @95/65# x 1 attempt Powerlifting: A. Power clean – Build to a tough single in 10 minutes B1. Front Squat

Warm-up: 200 Meter run 8 Minute review on Double unders Instructor led group calf stretches 10 PVC pass throughs Workout: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups Kim Malz 5:00, Dave Castro 8:00 (GHD). Post time to comments. Compare to 100518. From the Vault: Chris Spealler WOD Demo – video [wmv] [mov] What can the NBA

Warm-up: 400 Meter run or 500 Meter row 4 Rounds: 3 Burpee pull ups Wall to wall fanny kickers Workout: 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up Gretchen Kittelberger 9:20. Post time to comments. Compare to 100323. Powerlifting: A. Power Snatch. Snatch Balance. OHS. 1.2.2. x 4 sets; Rest 3:00 B. Squat

Warm-up: 400 Meter run 3 Rounds: 5 Box squats 4 Push ups w/side plank hold in between each push up Workout: For time: Run 800 meters 10 rounds of the couplet: Handstand push-up, 10 reps One legged squat, 10 reps Run 800 meters Jessica Rodriguez 17:13, Alex Cento 18:45. Post time to comments. WOD Demo with I Am

Warm-up: 400 Meter run 3 Rounds: 3 Over the box jumps 6 Hand release push ups 9 Medicine ball squat cleans Workout:“Partner Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall