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Warm-up: 10 minutes of shoulder mobility followed by 3 minutes of the following: 5 PVC front squats, 15 second FLR Workout: “Gator” Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups Post time to comments. Cool-down: Sit quietly for 3 minutes! ****”Training Vs. Competition”**** from CrossFit Silver Spring (MD). “The Barbell Hates Skinny” from CrossFit Lisbeth. In case you missed our […]

Warm-up: 5 minutes of shoulder mobility followed by the Burgener warm-up. Workout: Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. Compare to 110314. Cool-down: 20 Front Levers, slow and steady. Make your last rep better than your first. Powerlifting: 3 x 5 Pull-ups 3 x 5 Ring dips Dynamic effort bench press 3-3-3-3-3-3-3-3-3 3 x 10 Deficit handstand push-ups 3 x

Warm-up: POSE running drills followed by 10 minutes of practice on the deadlift. Workout: Complete as many rounds as possible in 12 minutes of: 400 meter run 5 Deadlifts Post load and time to comments. Compare to 101114. Cool-down: 3 x 10 Reverse hypers 3 x 10 Glute ham raises Powerlifting: 5 x 5 PVC good mornings 3 x 10 Barbell RDL’s

Workout & Benchmarks: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of

Warm-up: Front Lever practice followed by 10 minutes of review on the C2 Rower Workout: Four rounds for time of: Row 500 meters Rest 3 minutes (actively) Post times to comments. Cool-down: Spend 5 minutes rolling out the glutes, hamstrings, and quads! NOTE: Your row splits should be within 5 seconds of each other. Every second you go over your 5

Workout: Overhead Squat 3-3-3-3-3 reps Post loads to comments. Compare to 100906. “The Week Before the Games” with Ben Hollingshaus, CrossFit Journalpreview video [wmv] [mov] “Cooking with Nick Massie: Tokyo Slaw” – video [wmv] [mov] “Courage is the discovery that you may not win, and trying when you know you can lose.” – Tom KrauseDon’t forget about

Warm-up: Group med-ball toss followed by Burgener Warm-up Workout: CrossFit Games Masters Chipper For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10′ target 30 Toes-to-bar 40 Power cleans, 135 pounds 50 Burpees 60 Sumo deadlift high-pull, 75 pounds Scott DeTore 12:13, Kelly Guillory 12:44 (14lb ball, 95lb clean, 55lb SDHP). Post time to

Warm-up: 5 minutes of practice on the double-under followed by 5 minutes of the following: 5 wall balls, 5 ring rows, 5 kipping swings. Workout:5 Rounds: 20 Unbroken Chest-to-bar Pull-ups Rest 20 seconds 25 Unbroken Wall balls 20/14# Rest 20 seconds 30 Unbroken Double-unders Rest 5 minutes between rounds (Every set you go unbroken you recieve 5

Warm-up: Partner assisted hamstring stretch followed by 3 minutes of the following: 5 pvc pipe deadlifts, 5 Handstand kick-ups Workout: 5 Rounds each for time of: 10 Heavy touch and go Deadlifts AMRAP Handstand push-ups Rest 5 minutes between rounds Add weight to deadlift each set Cool-down: 10 minute squat test Powerlifting: Row sprints 3 x 5 Clapping push-ups Max Effort Bench

Warm-up: 5 minutes of the following sequence: 5 sit-ups, 5 burpees, 5 wall ball shots Workout: CrossFit Games Event 10 For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pound kettlebell 30 Burpees 20 Shoulder to overhead, 135 pounds 120 foot Sled pull,