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Warm-up: 10 minutes of high intensity sprint drillsWorkout: Run 5K Post time to comments. Compare to 110816. Cool-down: Instructor led partner stretchesPowerlifting: A. High bar back squat 6 x 4-6 @ 21×1; Rest 2:00 B. 3 Heavy TnG Squat Cleans and 6 heavy Kettlebell swings EMOM for 10 minutes C1: Alternating pistols 4 x 10; Rest 10 seconds C2: GHR […]

Workout: For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 150 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups

Workout & Benchmarks: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs. Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs. Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs. James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs. Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs. Post reps for both exercises in all rounds. Compare to 110415. SnoRidge CrossFit, CrossFit Belltown, Imperial

Warm-up: 30 seconds of straight leg bear crawl followed by 30 seconds of single-unders. Rest 30 seconds x 4 Workout: 5 Heavy TnG Power Cleans 10 Burpees 45 second max effort row Rest/Walk Actively 7 minutes between sets x 5 Cool-down: Spend the rest of class time working on shoulder mobility Powerlifting: A. Sumo deadlift, 7 x 5 @ 21×1; Rest 2:00

Warm-up: 15 seconds of pvc pipe OHS, 15 seconds of handstand hold, 15 seconds of push-ups, 15 seconds of walking lunges. Rest 45 seconds x 4 Workout: Starting with an empty barbell: Take 6 minutes to find a 1RM OHS Take 2 minutes to complete as many back squats as possible at 185/155# Rest 10 minutes 10 minute

Warm-up: Agility ladder drills followed by max height box jump Workout: A: Split Jerk – work up to a 1RM. Rest as needed between efforts B: Dumbbell split squats 3 x 15 @ 30×0; Rest 1:00 between legs C: Toes to bar 5 x 10; Rest 1 minute “CrossFit Rowing Trainer Course: Technique” with Angela Hart, CrossFit Journal

Warm-up: 5 minute easy warm-up jog. Followed by 1 power snatch every minute on the minute for ten minutes. Workout: Five rounds for time of: 35 Double-unders Run 200 meters Jesse Bazarnick 4:30, Tyler Hinz 5:15, Amy Power 5:38, Candice Ruiz6:04. Post time to comments. Compare to 050804. Cool-down:Partner heelcords! “Behind the Scenes: Part 7” by Sevan Matossian, CrossFit Journal

Warm-up: 20 seconds of ball slams, 20 seconds of wall balls, 20 seconds of med ball cleans; Rest 1 minute x 3 Workout: With a 6 minute running clock: 40 Kettlebell swings 1.5/1 pood 40 Kettlebell sumo deadlift high pull 1.5/1 pood Row for meters Rest 12 minutes 4 rounds for time: 3 Front squat 135# 3 Thrusters

Workout & Benchmarks: “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This

Workout: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Pat Barber: OHS 265lbs, FS 330lbs, BS 370lbs. Elyse Umeda: OHS 185lbs, FS 195lbs, BS 255lbs. Duncan Martin (age 13): OHS 85lbs, FS 115lbs, BS 145lbs. Jack Marks (age 13): OHS 85lbs,