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Warm-up: 400 Meter row then 2 Rounds: Kettlebell complex 5 Deadlifts 5 SDHP 5 Kettlebell swings 5 Goblet squats 5 Kettlebell push ups Workout: Five rounds for time of: 135 pound Deadlift, 9 reps 135 pound Hang power snatch, 6 reps 135 pound Overhead squat, 3 reps Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever3:50 […]

Warm-up: 400 Meter row then Instructor led 400 meter agility run followed by agility/flexibility work inside Workout: Back Squat 3-3-3 Moving up in weight if possible each round Then…. 8 Sets: 400 Meter run @85% effort 200 Meter walk recovery Powerlifting: A. Squat Snatch 3 x 7 TnG reps for load; Rest 3:00 B1. Snatch grip deadlift 3-2-2-1 @2131; Rest

Warm-up: 1 Minute of jump rope 30 seconds of russian step ups 30 seconds of strict push ups 30 seconds of box jumps 30 seconds of kipping pull ups 30 seconds of jump rope Workout: Complete as many rounds as possible in 20 minutes of: 18 Box jumps, 24″ box 15 Toes to bar 12 Pull-ups Laurie Galassi

Warm-up: 400 Meter row then 3 Rounds: 8 Med ball cleans 8 Partner med ball sit ups (one partner on each mat) Workout: 21-15-9 reps for time of: 135 pound Clean GHD sit-up Greg Amundson 3:50, Scott Puckett 4:24. Post time to comments. WOD Demo with Greg Amundson – video [wmv] [mov] QOD: The first Open workout is

Workout: “Randy” 75 pound Power snatch, 75 reps for time. Post time to comments “Randy” by LAPD SWAT – video [wmv] [mov]

Warm-up: 90 Seconds of jump rope 3 Rounds: 5 Ring rows 3 Man makers Then review MU Transitions and scales Workout: Three rounds for time of: 7 Muscle-ups 35 pound Dumbbell thruster, 21 reps Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41. Post time to comments. Powerlifting: A. Squat clean. Front Squat., 1.3. x 4 sets;

Warm-up: Group 400 meter run Review & practice on the Snatch Balance 2 Rounds: P1: 2 Wall walks P2: PVC Snatch balance Workout: For time: Run 1000 meters 100 Push-ups 135 pound Snatch, 10 reps Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments. WOD Demo with Kristan Clever by Again Faster Equipment – video [wmv]

Warm-up: 4 Shuttle runs alternating forwards and backwards 3 Rounds: 5 Box step ups 5 Rebounding box jumps 10 Kipping swings 10 Kettlebell SDHP Workout: Five rounds for time of: 20 Pull-ups 30 Kettlebell swings, 1.5 pood 40 Double-unders Kevin Montoya 13:29, Tim Burke 15:15, Rob Orlando 15:29, Jenny LaBaw 15:42. Post time to comments. Powerlifting: A. Hang Power Clean.

Warm-up: Spend 5 minutes reviewing rowing technique Row 150 Meters 3 Rounds: 20 Walking lunges 5 Pull ups/Ring rows 10 Active ROM leg swings/side Workout: A. In 8 Minutes build to the heaviest possible single Weighted Pull up. Then….. Three rounds for time of: Row 1000 meters Run 800 meters Lucas Zepeda 20:55, Tyler Hinz 21:40, Dave Leys

Warm-up: 500 Meter row 2 Rounds: 10 Squats 10 Second handstand hold 10 GHD sit ups 10 Hip extensions Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kristan Clever: Squat 275, Press 118, Deadlift 335. Total 728lbs Post total to comments. Compare to 110116. “The Swing: Body Awareness in the Set-Up” with