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Warm-up: Spend the first 15 minutes of class working up to a heavy single turkish get-up Workout: Weighted dip 3-2-2-2-1-1-1-1-1 reps Dave Lipson: 72-100-135-150-162-167-172-177lbs. Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs. James Hobart: 53-53-72-72-72-72-72-72lbs. Kim Malz: 35-50-60-65-67-67-67(fail)-67-67lbs. Post loads to comments. Cool-down: Spend 5 minutes with a trigger point ball on the triceps “I Can’t Let Them Grow Up Without a Dad” with Jonathan […]

Warm-up: Partner med-ball run followed by 10 minutes of the burgener warm-up and explosive hip drills Workout: Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Cool-down: Hamstring stretches followed by 5 minutes of rolling out with a foam roller “Cooking With

Warm-up: 400m run followed by 10 minutes of kipping practice Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Cool-down: Partner heelcords! Powerlifting: 3 x 3 Wall Walks 5 x 5 GHD med-ball throws Max Effort Push-press 3 x 10 kettlebell bottoms up 2

Warm-up: Group med-ball toss Workout: 5 Rounds each for time of: 5 Heavy Touch and Go Deadlifts 3 rounds of: 5 Burpees 5 Box Jumps, 24″ Rest 5 minutes between each round Cool-down: Sit quietly for 3 minutes Powerlifting: 3 x 10 Back Extensions 5 x 5 GHD Sit-ups 2-2-2-2-2-2-2-2-2-2 Box Squat @ 55% 3 x 10 Reverse Hypers 3 x 12

Workout: “Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Post time to comments. Dont forget to reserve your spot in MBO for our Clean workshop today at 12:00 with Coach Dennis Berry! “The Again Faster Team Summit” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Workout: Weighted push-up 1-1-1-1-1-1-1 reps Post loads to comments.Benchmarks: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds.The Games Update IV – video [wmv] [mov] [HD mov Download Only] “All Over The Map: Tovar and Kniep” by Again Faster Equipment – video [wmv] [mov]

Warm-up: Max distance med-ball toss followed by 10 minute double-under drill Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Cool-down: Instructor led group cool down Powerlifting: Kettlebell Straight Leg Deadlifts Kettlebell Goblet Squats Kettlebell Swings Max Effort Deadlift from raised platform/pins 5 x 5 Belt Squats(Sumo-stance) on Plyo-Boxes 2 x 12

Warm-up: 400m indian run followed by 10 minutes of rope climb practice Workout: 4 rounds 10 Touch and Go Push-presses 3 Rope Climbs, 20 feet 250m run Rest 6 minutes between rounds Post time for reach round to comments. Cool-down: 10 minute squat test “All Over The Map: Burke, Dever and Olson” by Again Faster Equipment – video [wmv] [mov]

Warm-up: 10 minutes of shoulder mobility. 3 x 10 Back Extensions 3 x 10 barbell front squats Workout: Front Squat 1-10-1-20-1-30 reps Cool-down: 5 x 5 Front Levers 3 x 15 Reverse Hypers WOD Demo with Pat Barber and Laurie Galassi – video [wmv] [mov] “Why Should I Care How Strong I Am if I Just Wanna Look Better Naked?” by RWS CrossFit (CA). QOD:

Warm-up: Group med ball toss followed by 3 rounds of “Cindy” Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post times to comments. Cool-down: Roll out with a foam roller for 10 minutes following the workout Powerlifting: 5 x 5 clapping push-ups 5 x 1 fifteen foot