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Warm-up: 500 Meter row 3 Rounds: 50 Meter run 4 Over the box jumps 6 Handstand shoulder touches Workout: A. Jerk – Build to a 1RM in 25 Minutes B. 200 Meter max effort sprint Rest 5 Minutes 400 Meter max effort sprint Post highest load and time for runs to comments. “Fight For Form” with Shane Sweatt […]

Warm-up: 400 Meter run 50-40-30-20-10 Single Unders 2-4-6-8 Dumbbell Snatch Workout: Complete as many rounds as possible in 10 minutes of: 185 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent Post rounds completed to comments. Powerlifting: A. Snatch – 1.1. x 4 Sets; Rest 3:00 B. Hang Power Clean – Build to a tough single

Warm-up: 400 Meter run 2 Rounds P1: 250 Meter row P2: 5 Med ball cleans + 2 Inch worm push ups Workout: A. Pistols – 10 minutes of skill work B. Partner workout 15 Minute AMRAP 10 Wall ball shots, 20/14# to 10′ 10 Pull ups 10 Push ups *Partnerse alternate rounds. Only one person works at a time. Powerlifting: A1: Bench

Workout: For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75 pound Push press, 75 reps 150 Double-unders Post time to comments. Powerlifting: A1: Front Squat 5 x 3-4 reps @30×0; Rest 3:00 A2: EROM HSPU 5 x 3-5 reps @20×1; Rest 3:00 B1: Reverse Hypers 4 x 10-12 reps; Rest 1:00 B2: GHD Med Ball Sit

Warm-up: 4 Minutes of 30 seconds of jump rope, 30 seconds rest 2 Rounds: 200 Meter run 5 PVC Sotts Press 2 Skin the cats Workout: Back Squat 5-5-5-5-5 reps Lindsey Smith 205-225-245-255-265lbs. Post loads to comments. Compare to 100524. WOD Demo with Lindsey Smith, James Hobart and Jon Gilson – video [wmv] [mov 2012 Regionals Recap and

Workout: “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees Jenn Jones 9 rounds + 19 reps (20″ box, 65lbs). Post rounds completed to comments. WOD Demo with Jenn Jones – video [wmv] [mov]

Warm-up: 200 Meter run 3 Rounds: 20 Double unders/40 Single unders 10 Calorie Row 5 Second Handstand hold Workout: A. Power Snatch – Spend 10 Minutes to find a heavy single B. 12 Minute AMRAP 5 Handstand pushups 10 Power Snatch, 95/65# 30 Double unders “Killing the Fat Man: Episode 4” with Gary Roberts, free CrossFit Journalvideo [wmv]

Warm-up: 250 Meter row 3 Rounds: P1: 100 Meter run P2: Burpee pull ups Swap Workout:“Athlete’s Choice” 2 Rounds for time: 500 Meter row 400 Meter run 20 Kettlebell Swings, 32/24 Kilograms 20 Hand release push ups 2 Rope Climbs *Athletes can choose the order of exercises for each round but can only complete one round at a

Warm-up: Group medball toss WITH BURPEE PENALTY! 2 Rounds: 10 Partner medball toss 10 Partner squat throws 10 Partner sit up throws Workout: A. Weighted Pull up – 15 Minutes to find a 1RM B. Three rounds for time of: Row 300 meters 20 Wallball shots, 20 pound ball 10 Pull-ups Courtney Modecki 8:26. Post time to comments.

Warm-up: 400 Meter run 2 Rounds: 6 Dumbbell thrusters 5 Dumbbell floor levers 2 Dumbbell manmakers Workout: A. Front Squat – 10 Minutes to work up to a tough double B. 4 Rounds 9 Pull ups 9 Ring dips 9 Front Squat 155/105# Powerlifting: A1. Bench Press 4 x 4-5 reps @21×1; Rest 3:00 A2. Weighted Pull up 4 x