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Warm-up: 5 minutes of the following: 5 abmat sit-ups, 5 barbell good mornings, 50 meter overhead barbell run Workout: Three rounds for time of: 50 pound dumbbell Waiter walk, 100 meters, Right arm 30 GHD Sit-ups 50 pound dumbbell Waiter walk, 100 meters, Left arm 30 Back extensions Powerlifting: 3 x 10 hip extensions 3 x 10 GHD sit-ups Max […]

Workout: Bench Press 2-2-2-2-2-2-2-2-2-2 Benchmarks: “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post time to comments. “All Over The Map: Spealler and Richards-Lindsay” by Again Faster Equipment – video [wmv] [mov]The Games Update III

Warm-up: Burgener warm-up followed by 20 minutes of instruction on the Snatch Workout: Snatch one rep every minute on the minute for 15 minutes. Post the highest and lowest loads to comments. Powerlifting:Barbell Stretches and Work Slam Balls Band Regular Stance DeadLifts, 12×1 (50% MR) 3×5 Sumo Deadlift (70-80%) Partner Assisted Glute Ham Raises, 3×10 WallBall GHD Sit-Ups, 3×12

Workout: For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping. Post time to comments. “Annie Thorisdottir

Warm-up: Group med-ball toss followed by the band assisted hamstring stretch Workout: Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145 pound Deadlift, 10 reps 10 Push-ups Post time to comments. Cool-down: Spend 5 minutes with a trigger point ball to the calves and triceps! “Warming Up With Rory and Nick” at Aspen

Warm-up: 10 minutes of practice on the Front Lever Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Cool-down: Max rep strict pull-ups Max rep kipping pull-ups Interview with Christy Phillips at the Mid Atlantic Regional by Again Faster Equipment – video [wmv] [mov] “Mental Approach” from CrossFit Vancouver (Canada).

Warm-up: The “official” CrossFit Warm-up 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: 100 Turkish Get-ups 20/16kg Slow and Steady. Not for time. Cool-down: 10 minutes of shoulder mobility Powerlifting: 3 x 5 press, push-press, push-jerk 3 x 5 hand release push-ups Max Effort Floor

Warm-up: 20 minutes of skill work on the clean and jerk Workout: “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post time to comments. Cool-down: 10 minute squat test Powerlifting Class: Partner assisted Hamstring Stretch 3 x 10 Barbell good mornings 10 x 2 Box Squat

Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs. Post time to comments. Benchmarks: “Diane” 21-15-9 reps

Workout: 1. With a 2 minute running clock, sprint 200m. Use the remaining time to complete AMRAP of Ball Slams (20/14) Rest 1 minute 2. With a 2 minute running clock, sprint 200m. Use the remaining time to complete AMRAP of Pull-ups Rest 1 minute 3. With a 2 minute running clock, sprint 200m. Use the