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Warm-up: 400m Run 3 Rounds 8 Step ups 8 Push ups 8 Butterfly sit ups Workout & Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 […]

Warm-up: 2 Rounds Wall to wall: Walking Samson Stretch Bear Crawl Then: 2 Rounds P1: 1 Minute Row P2: 1 Minute Burpee broad jump Workout:“The Bear Complex” 5 Rounds, rest as needed between rounds of: 7 rounds of the following 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Post loads to

Warm-up: 1 Round of Partner 1: Row 200m Partner 2: AMRAP Perfect air squats! Switch places 1 Round of Partner 1: Row 200m Partner 2: burpees Switch places Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Powerlifting: A. Squat Snatch 7 x 1; Build slowly. Each rep must be smooth and fast. No misses.

Warm-up: 3 Rounds 40 Single-unders 15 Meter bear crawl 10 Dumbbell thrusters Workout: For time: 1 Mile Run 50 Kettlebell swings 24/16 kilograms 50 Sit-ups 800 meter Run 25 Kettlebell swings 24/16 kilograms 25 Sit-ups 400 meter Run 12 Kettlebell swings 24/16 kilograms 12 Sit-ups “A Language to Diagnose With Kelly Starrett: Part 7” by Kelly Starrett,CrossFit Journal

Warm-up: 3 Rounds of: 30 seconds walking lunges 30 seconds push ups 30 seconds parallette jumps Rest 30 seconds Workout:FLOW Session 15 minute row/run at easy pace 10 minutes of handstand walk practice 15 minute row/run at easy pace 10 minutes rope climbs/pull up practice “CrossFit Endurance: Running Hills” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

Warm-up: 10 minutes of instructor led agility drills and dynamic stretching Workout: 2 x 100m Sprint Rest 1 Minute between efforts 2 x 200m Sprint Rest 2 Minutes between efforts 2 x 400m Sprint Rest 3 Minutes between efforts 2 x 800m Sprint Rest 4 Minutes between efforts Note: If you have a stopwatch please bring it. “Competition Day at

Warm-up: 250m Row 5 minutes of mobility focused on the lats and shoulders 3 Rounds: 3 Jump squats 5 Kipping swings 5 Push ups 5 minutes of instruction/practice on the kipping/butterfly pull-upWorkout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments.Powerlifting: A: Split Jerk 3,2,1,3,2,1; Rest 5:00 B: Press

Workout & Benchmarks: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Post time to comments.“Expecting the Unexpected”, CrossFit Journal preview video [wmv] [mov] “Out The Door” with Dan Cerrillo – video [wmv] [mov]

Warm-up: 10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions Workout: 50-40-30-20 and 10 rep rounds for time of: Pull-ups Double-unders GHD Sit-ups Back Extensions Powerlifting: A1: Front Squat 4 x 4-5 @30×0; Rest 2:00 A2: Depth HSPU 4 x 2-3 @50×0; Rest 2:00 B: Hang Power Clean 5 x 5; Rest 3:00

Workout:KettleBell Krazy “Not for the Fainthearted” Males 1.5pd/Female 1pd Complete 3rds for time of: 12 KettleBell Swings 12 KettleBell Push-ups (both hands on KettleBell handle, chest must touch) 12 KettleBell Power Snatch (6 each side, KettleBell must hit ground each rep) 12 KettleBell Goblet Squats (Elbows hit knee and crease of hip below kneecap) 12