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Warm-up: 100m run, 30 seconds of barbell thrusters, 30 seconds of ring rows. Rest 30 seconds x 4 Workout: Four rounds for time of: Run 400 meters 95 pound Thruster, 15 reps 15 Pull-ups Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs). Post time to comments. Cool-down: 10 minute squat test! Powerlifting: EROM deadlift 10 x 2 @ 60%; Rest […]

Warm-up: 15 seconds of walking lunges followed by 15 seconds of double-unders followed by 15 seconds of rest; Repeat 8 timesWorkout: Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends

Warm-up: 30 seconds of mountain climbers, 30 seconds of a handstand hold/walk practice, 30 seconds of barbell deadlifts; Rest 1:00 x 3 Workout: With a ten minute running clock work up to a heavy single in the clean + 3 rounds for time: 25 Kettlebell swings 2/1.5 pood 25 Box jumps 20″ Cool-down: Instructor lead group stretch “CrossFit Rowing Trainer

Warm-up: 5 minutes of dynamic hip warm-up followed by instructor led group sprint work Workout: Resting 60 seconds between sets: Deadlift 2-2-2-2-2-2-2-2-2-2 Post load(s) to comments. Cool-down: 3 x 12 GHR 3 x 8 Reverse Hypers “The Position: Part 6 – The Bar Dip” with Kelly Starrett and Carl Paoli,CrossFit Journal preview video [wmv] [mov] The Mountain Man Competition from

Warm-up: 400m run followed by 3 rounds of tabata squats and bear crawlsWorkout: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbbells 25 Back extensions 30 Wall ball shots,

Workout: 2001 meter row 11 Box jumps 36/24″ 11 Thursters 125/85# 11 Burpee chest to bar pull-ups 11 Power clean 175/120# 11 Handstand push-ups 11 Kettlebell swings 2/1.5 pood 11 Toes to bar 11 Deadlifts 170/120# 11 Push-jerk 110/75# 2001 meter row Never forget.

Warm-up:5 minutes with a trigger point ball to the t-spineWorkout:“Nate”Complete as many rounds in twenty minutes as you can of:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swingsPost rounds completed to comments.Cool-down:10 minute shoulder intensive stretchingPowerlifting:10 minutes of Kettlebell practice (TGU, swings, snatches, goblet squat, etc…)Sumo deadlift 6 x 2-3 @ 21×1; Rest 3:00Hang power snatch 2

Workout: Thruster 3-3-3-3-3-3-3 Post loads to comments. Compare to 110329. “Handstand Virtuosity: Part 1” with Laurie Galassi, CrossFit Journalpreview video [wmv] [mov] “Elbows High and Outside” with Coach Mike Burgener – video [wmv] [mov]

Warm-up: 10 minutes of rack position mobility Workout: Front squat 5 x 3 @ 12×1; Rest 3 minutes between each set A1: Barbell good mornings 3 x 10-12 @ 2121; Rest 20 seconds A2: Reverse Hypers 3 x 8; Rest 2:00 Cool-down: Spend 5 minutes with a trigger point ball to the traps “CrossFit Rowing Trainer Course: Damper Setting” with

Warm-up: 10 minutes of active ROM hip, sprint, and change of direction drills Workout: 15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47. Post time to comments. ****Cool-down:**** 10 minutes of instructor lead foam rolling Powerlifting: 5 minute row 3 x 5