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Warm-up: 400 Meter Indian Run 3 Attempts Max rep Double unders (rest as needed between attempts) Workout: 3 Sets @95-97% effort 20 Unbroken Thrusters, 95/65# 400 Meter row Rest 12 Minutes b/t sets Powerlifting: A: Front Squat – Find a 1RM B: HSPU- 50 for time (regionals standard) The village of Mkanyeni, Kenya – video [wmv] [mov] [HD mov]Congratulations to everyone […]

Warm-up: 400 Meter run 3 Full Cycles P1: 100 Meter run P2: AMRAP 1 pull up, 2 push ups, 3 air squats Workout: Three rounds for time of: 125 Double unders 30 Pistols, alternating legs 15 Push Jerks @135/95# Post time to comments. “The Power Swing” with Jeff Martone, CrossFit Journal preview video [wmv] [mov] Good luck to all

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 5 Medicine ball clean wall ball shots 5 Jumping pull ups *Damper increases each round Workout: “Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Post time to comments. “Killing The Fat Man: Episode 8” with Gary Roberts CrossFit Journalpreview

Warm-up: 250 Meter row 2 Rounds: 10 Second Handstand hold 5 Russian step ups/leg 10 Second ring L-sit 5 Parallette jumps Workout: 5 Rounds for time: 5 Wall walks 10 Toes to Bar 24″ Box jump, 20 reps Post time to comments. Powerlifting: A. Thruster – Build to a 1RM B. Squat Clean – 1 rep every minute for 10

Warm-up: A. Dennis Berry 10 Minute double under drill B. 8 Minutes to work up to a max height box jump Workout: With a 12 Minute continuously running clock: Row 2k AMRAP Double unders Post row time and total # of double unders completed to comments. Powerlifting: A1: Bench Press 5 x 2-3 reps @21×1; Rest 3:00 A2. Weighted Pull

Warm-up: 400 Meter run 3 Rounds: 3 Strict Pull ups (or attempts) 6 Kettlebell Wall ball shots 9 Hip Extensions Workout: 21-15-9 reps for time of: 225 pound Back squat 2 pood Kettlebell swing Post time to comments. WOD Demo with CrossFit Ranch Salinas Valley – video [wmv] [mov] [HD mov]

Warm-up: 1 Minute single-unders/30 second running man/30 second double-unders 2 Rounds: 6 Barbell Bent Over Rows 8 Burpees 10 Second False Grip Ring Hang Workout: A. Bench Press – 5 x 3 reps @85% 1RM B. Bench Press – 1 x AMRAP @Bodyweight/70% Bodyweight “CrossFit for Hope” workout Promo – video [wmv] [mov] [HD mov] “All coaching is,

Workout: “Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds Andrew Manderino 16:34, Ryan Johnston 17:29. Post time to comments. “Klepto” WOD Demo – video [wmv] [mov] [HD mov]

Warm-up: 250 Meter row 2 Rounds: Butt kickers (cone to cone) 5 Jumping Squats High Knee Skips (cone to cone) 5 Ring rows Workout: Five rounds for time of: 35 pound Dumbbell squat clean thruster, 7 reps 10 Pull-ups Graham Holmberg 3:29. Post time to comments. Powerlifting: A1: Front Squat 5 x 2-3 reps @30×0; Rest 3:00 A2: EROM HSPU

BRING A FRIEND DAY!Warm-up: 5 Minutes of instructor led group stretching followed by agility drills 3 Rounds: 4 Ring rows 4 Tuck jumps 10 Walking lunges Workout: “Friend’s WOD” 10 Minute AMRAP 5 Push ups 10 Sit ups 15 Step ups “CFHSV Member WOD” 10 Minute AMRAP “Cindy” 5 Pull ups 10 Push ups 15 Air squats “Killing