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Workout: Run 5k Note: Every class will meet at the gym first and then caravan over to the Cross Country Course! “Shooting Skills and Drills: Moving Into and Out of Position”, CrossFit Journal preview video [wmv] [mov] “CrossFit and Throwing Practice” with Matt Hasselbeck – video [wmv] [mov]

Warm-up: 30 second jump rope rest 30 seconds x 4; Followed by 3 rounds w/1 minute rest in between rounds of: 5 PVC pass throughs, 10 PVC OHS, 5 T2B or candlesticks. Workout: As many rounds as possible in 15 minutes of: 5 Power Snatch 155/105# 6 Overhead Squats 155/105# 9 Chest to bar Pull-ups Cool-down: 5 minutes of targeted

Warm-up: Cone to cone side shuffle facing right, 5 push-ups, 1 island run, cone to cone bear crawl, 1 island run, side shuffle facing left, 5 push-ups, 1 island runWorkout: For time: 25 Ring dips Run 400 meters 50 Push-ups Run 400 meters 25 Handstand push-ups Run 400 meters Post time to comments.Cool-down: Spend 5 minutes with a

Warm-up: Partner 1 rows for 1 minute while partner 2 completes AMRAP in 1 minute of 5 KB SDHP, 3 parallette burpees; Repeat 3 timesWorkout: AMRAP 30 seconds 3 Deadlifts 135/95# 5 Box jumps 24″ Rest 30 seconds Repeat 8x Rest 2 minutes AMRAP 60 seconds 10 Kettlebell swings 1.5/1 Pood 5 Burpees Rest 60 seconds Repeat

Warm-up: 500m row followed by 4 rounds of the following: 6 explosive wall balls, 6 sumo deadlifts, 6 step-ups, 6 strict push-ups. Workout: “Tabata Fight Gone Bad” Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises: Wall-ball 20 pound ball, 10 ft target.

Warm-up: 400m run followed by 5 minutes of Muscle-up transition practice. Then: 3 rounds of 10 walking lunges, 5 pull ups, 3 MU transitions to dip or static hold. Workout: “Jason” For time: 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups Post time to comments. Cool-down: 5 minutes of targeted stretching to

Workout: Complete as many rounds as possible in 20 minutes of: 3 Wall climbs 10 Up-downs 5 Parallette pass-throughs (forward + back = 1) 10 Grasshoppers (right + left = 1) For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then

Warm-up: 5 rounds of the following: 5 Kettlebell SDHP, 6 Kettlebell swings, 7 Strict Push-ups. Then: Spend 10 minutes practicing the Turkish Get-up and working up to a heavy single Workout: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-ups Post time to comments. Compare to 101007. Cool-down: Spend 5 minutes with

Workout: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. “Effectiveness Of The Group Setting” with Greg Glassman – video [wmv] [mov] Be sure to come out today and show your support for “Barbells for Boobs”! The event is scheduled to start

Warm-up: 5 minutes of double-under practice followed by 4 rounds of the following: 15 second handstand hold, 20 meter bear crawl, and 5 kipping swings. Workout: “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Jason Khalipa 11:43. Post time to comments. Cool-down: 5 minutes of targeted shoulder stretching WOD Demo