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Warm-up: 250 Meter row 2 Rounds: 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. 5 TnG Hang Power Clean + 1 Thruster -Spend 10 Minutes working up to the heaviest possible single. B. 21-18-15-12-9-6-3 rep rounds for time: Unbroken Kettlebell swings, 32/24 Kilograms Unbroken abmat sit ups Powerlifting: A1. Front Squat 5 x 4-5 reps […]

Warm-up: 2 Rounds: 250 Meter row 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. Deadlift – 10 Minutes to build to a tough double B. 5 Minute AMRAP 10 Pistols 2 Muscle-ups Rest 5 Minutes 5 Minute AMRAP 10 Toes 2 Bar 20 Double-unders “Just Squat” with Greg Glassman, CrossFit Journal preview video

Warm-up: 2 Rounds: 200 Meter run 5 Ring rows 5 Barbell Deadlifts 5 Barbell Shoulder Press Workout: “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups Post rounds completed to comments. WOD Demo with District CrossFit – video [wmv] [mov] [HD mov]

Warm-up: 500 Meter row 100 Single unders 4 Wall walks 75 Single unders 3 Wall walks 50 Single unders 2 Wall walks 25 Single unders 1 Wall walk Workout: “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Compare to 100725. Powerlifting: A. Snatch – Build to a 1RM B. Jerk – Build to

Warm-up: 400 Meter run 3 Rounds: 8 Partner med ball clean and toss 8 Partner med ball sit ups Workout: 21-18-15-12-9-6-3 rep rounds for time of: Clean and Jerk 75/55# Burpees “Coaching Session: Packing It Into an Hour” with Gary Baron, CrossFit Journal preview video [wmv] [mov]

Warm-up: 200 Meter run 2 Rounds: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Press 1 Back Squat 1 Overhead Squat 50 Meter run Workout: Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs. Post total

Warm-up: 100 Unbroken single unders 3 Rounds: 5 Ball slams 10 Walking lunges with slam ball Workout: Seven rounds for time of: 15 foot Rope climb, 1 ascent 10 Wallball shots, 20 pound ball 15 Kettlebell swings, 1.5 poods 20 Double-unders Post time to comments. WOD Demo with CrossFit Brisbane by Again Faster Equipment – video [wmv] [mov]

Warm-up: 250 Meter row 3 Rounds: 50 Meter run 3 Skin the cats 6 Air squats Workout: Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges 20 Double-unders 25 yard Shuttle sprint (5 x 5 yards) Rest 90 seconds Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments. Powerlifting: A. Shoulder Press – Build to a

Warm-up: 200 Meter run 3 Rounds: P1: 250 Meter row P2 Burpee Broad Jumps Workout: 21-15-9 reps for time of: 115 pound Power clean 115 pound Thruster Peter Egyed 4:45. Post time to comments. Powerlifting: A. Power Snatch 1.1.1. x 4 sets; Rest 5:00 B. Back Squat 2-2-1-1-1 @30×0; Rest 5:00 C. 50 GHD sit ups for time WOD

Warm-up: 2 Rounds: 8 Hip extensions 8 Sit ups 8 Band good mornings Workout: Five rounds for time of: Run 400 meters 185 pound Deadlift, 21 reps Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs). Post time to comments. WOD Demo with CrossFit Vengeance – video [wmv] [mov] WOD Demo at the Air Force Academy – video [wmv] [mov]