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Warm-up: P1: 40 Single unders P2: Plank Hold Swap P1: 40 Single unders P2: Squat hold Swap P1: 40 Single unders P2: L-sit Hold Swap Workout: 100 Feet Walking Lunges 21 Pull-ups 21 Sit-ups 100 Feet Walking Lunges 18 Pull-ups 18 Sit-ups 100 Feet Walking Lunges 15 Pull-ups 15 Sit-ups 100 Feet Walking Lunges 12 Pull-ups 12 Sit-ups […]

Warm-up: 400m run followed by: Every minute on the minute for 5 minutes of 2 Man Makers Workout: For time: 500 Meter Row 21 Push Press 115/80# 500 Meter row 18 Push Press 115/80# 500 Meter Row 15 Push Press 115/80# 500 Meter Row 12 Push Press 115/80# Post time to comments. Powerlifting: A. Power Snatch- Build to a tough

Warm-up: 40 Single unders 1 Pull up 30 Single unders 2 Pull ups 20 Single unders 3 Pull ups 10 Single Unders 4 Pull ups 5 Single Unders 5 Pull ups Workout:The 12 Days of Christmas! 1 Sumo Deadlift High Pull (75/55) 2 Thrusters (75/55) 3 Push Press (75/55) 4 Power Snatches (75/55) 5 KettleBell Swings (70/55/35) 6

Workout: Complete 1 minute of work at each station accumulating as many reps as possible in the time period. Rest 30 seconds between stations. Station 1: Rope climb 15′ Station 2: Squat Clean 135/95# Station 3: Toes to Bar Station 4: Handstand push-ups Station5: Pistols Post total number of reps accumulated to comments. “A CrossFit Comeback

Warm-up: 500m Row 5 Minute AMRAP 5 Ring rows 5 Push-ups 5 PVC Overhead squats Workout: WOD 1: For time: 25 Chest to bar pull-ups 25 Burpees *if you cannot do CTB then COVP pull ups, if you cannot do pull ups then KBS* Rest 15 Minutes WOD 2:3 Rounds for time: 5 Deadlifts Run men’s weight ranges from 135-280,

Warm-up: 500m Row 2 Rounds: 8 Knees to elbows 8 Hollow rocks 8 Supermans 16 Overhead walking lunges Workout: Front Squat 3-3-3-3-3 Powerlifting: A. Split Jerk 2-2-2-2-2; Rest 5:00 B1: Push-press 5 x 4-5 @30×0; Rest 2:00 B2: Snatch Pulls 5 x 3-5 @21×1; 50% 1RM; Rest 2:00 C. 3 Muscle-ups EMOTM for 10 Minutes “Plus Size” from Practice CrossFit (OH). “A Clean Workspace” from CrossFit West

Warm-up: 5 Minutes of double-under practice 3 Rounds: 5 Rebounding box jumps Rest 1 Minute between efforts Then- Work up to max height box jump Workout: 5 Rounds for time: 21 Thrusters 75/55# 21 Double-unders Powerlifting: A: Back Squat 3,2,1,3,2,1,3,2,1 @30×0; Rest 3:00- Increase load for each set B1: Squat Clean 4 x 3; Rest 3:00 B2: Handstand Push-ups 4

Warm-up: Agility drills: Karaoke, burpees, bear crawl, and Island runs Workout: Deadlift 1-10-1-20-1-30 “CrossFit Flagstaff: A True CrossFit Home” with Lisa Ray and Mike Ray,CrossFit Journal preview video [wmv] [mov] “Tabata” with Erik Preston by Again Faster Equipment – video [wmv] [mov]

Warm-up: 400m Run 3 Rounds 6 Plyo split jumps 6 Reverse lunge steps 6 Push-ups 6 Kipping swings Workout: “Erin” Five rounds for time of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Post time to comments. Read this blog from Potomac CrossFit (VA).

Warm-up: 4 Rounds: 10 Double-unders 10 Walking lunges 5 Barbell power snatches Workout:“Karibel” 10 Rounds for time 15 Wall ball shots 20/14#, 10′ Target 3 Power Snatches 135/95# Powerlifting: A. Sumo Deadlift 10 x 2 @10×0; 50% 1RM, Rest 1:00 B. Clean and Jerk 5 x 1 @85% 1RM; Rest 3:30 C1. Weighted step-ups 3 x 10/leg; Rest 1:00 C2.