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Warm-up: 90 second jump rope 100 Meter run 10 Push ups 100 Meter run 10 Sit ups 100 Meter run 10 Air squats Workout: 12 Minutes of skill work on Hand stands. Ex: HSPU, strict, kipping, handstand walks, etc… Complete as many rounds as possible in 15 minutes of: 135 pound Push press, 7 reps 135 pound Overhead […]

Warm-up: 400 Meter run 3 Rounds: 5 Ball salms 5 Ball squats 5 Ball push press Workout: For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees Post time to comments. Compare to 100427. WOD Demo with CrossFit Los Gatos – video [wmv] [mov] [HD mov]

Warm-up: 500 Meter row 3 Rounds: 50 Single unders 5 Burpees Workout: A. Behind the Neck Push Press – 10 Minutes to build up to a heavy single B. Three rounds for time of: 275 pound Deadlift, 10 reps 50 Double-unders Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs). Post time to comments. Compare to 110123. Powerlifting: A.

Warm-up: 200 Meter run 3 Rounds: 5 Double under attempts/10 Double unders 10 Walking lunges 5 Ring rows Workout: Seven rounds for time of: 165 pound Front squat, 7 reps 7 Chest-to-bar pull-ups Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments. WOD Demo at NorCal CrossFit – video [wmv] [mov]

Warm-up: 400 Meter run 3 Rounds: 2 High Tuck Jumps 4 Push ups 6 Air squats Workout: “Jack” Complete as many rounds as possible in 20 minutes of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1

Warm-up: 2 Rounds: 400 Meter indian run 10 Air squats 10 Push ups Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Michael Lynch 290lbs. Post loads to comments. Compare to 111202. Powerlifting: A. Hang Power Clean – Build to a 1RM B. Hang Snatch High Pull. Squat Snatch. – 3.1. x 3 sets; Rest 5:00 C1. Snatch Balance 5 x 3

Warm-up: 5-10 Minutes of Kettlebell warm up drills Workout: “Tyler” Five rounds for time of: 7 Muscle-ups 95 pound Sumo-deadlift high-pull, 21 reps Post time to comments. 1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned

Warm-up: 50 Meter run 10 Jumping jacks 50 Meter run 5 Push ups 50 Meter run 5 Plyo squats Workout: 1 Set ALL OUT: 15 TnG Power Snatch 400 Meter run Rest 10 Minutes 1 Set ALL OUT: 15 TnG Power Clean 400 Meter run Rest 10 Minutes 1 Set ALL OUT: 15 TnG Deadlifts 400 Meter run

Warm-up: 3 Rounds 5 Barbell bent over row 5 Barbell push press 5 Barbell back squats Rest 30 seconds Workout: For time: 75 pound Back squat, 50 reps 15 foot Rope climb, 5 ascents 75 pound Back squat, 40 reps 15 foot Rope climb, 4 ascents 75 pound Back squat, 30 reps 15 foot Rope climb, 3 ascents

Warm-up: 500 Meter row or 400 Meter run 3 Rounds: 5 Kipping swings 5 Medball clean/Wall ball shots Workout: “Desforges” Five rounds for time of: 225 pound Deadlift, 12 reps 20 Pull-ups 135 pound Clean and jerk, 12 reps 20 Knees to elbows Keith Nelson 36:59. Post time to comments.