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Warm-up: 5 minutes of shoulder mobility followed by 15 minutes of working up to a heavy single clean and jerk Workout: For time: Run 800 meters Clean and Jerk, 30 reps Run 800 meters Cool-down: partner heel cords! “What Makes A Team Smarter? More Women” from the Harvard Business Review. “Kendrick Farris Gets His First Kipping Pull-up” by Again Faster Equipment – video […]

Warm-up: 500m row followed by 10 minutes of overhead squat practice Workout: With a 3 minute continuously running clock complete 5 rounds of the following: 115# Overhead Squat, 10 reps 15 Toes to Bar Spend the remaining time performing as many bar facing burpees as possible Rest precisely 1 minute between each round Post total # of burpees

Workout: Deadlift 3-3-3-3-3 reps Benchmarks: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups “The CrossFit Blues” from CrossFit Lisbeth. “Whatever Doesn’t Kill You Makes You Feel More Alive” with Eric Bach,CrossFit Journal preview video [wmv] [mov]

Warm-up: The Dennis Berry double-under drill Workout: Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Post time to comments. Cool-down: Spend 5 minutes with a foam roller to the quads! “Coaches Prep Course: Programming Bias vs. Targeting” with Chris Spealler, CrossFit Journal preview video [wmv] [mov] Kevin Lowe takes on The 2011 Spartan Death Race REMINDER: Don’t

Workout: “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. “Handstand Push-up Drills With Jeff Tucker” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] From the Vault: Eva T. on today’s WOD – video [wmv] [mov]

Warm-up: 3 x 10 rebounding box jumps. Every rep must be touch and go! Workout: Complete as many rounds in ten minutes as you can of: 75# Hang power snatch, 10 reps 10 pistols, alternating legs Cool-down: PNF band stretch “Kendrick Farris Q&A” by Again Faster Equipment – video [wmv] [mov] “I Hate You, CrossFit” from CrossFit Sioux Falls (SD).

Warm-up: Group medicine ball toss followed by 5 minutes of practice on the kipping pull-up Workout: “Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Post time to comments. Cool-down: 10 minute squat test Go Heavy: Behind the neck Push-press 3-3-3-3-3-3-3 “Why ‘Brain Gyms’ May Be the Next Big Business” from Fast Company.

Warm up: 5-10 minutes of hip and shoulder mobility followed by a 400m run Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to comments. Cool-down: Spend 5 minutes with a trigger point ball on the calves “Teaching Perception” with Dr. Nicolas Romanov, CrossFit Journalpreview video [wmv] [mov] Ready for (almost)

Warm-up: Junk yard dog followed by Burgener warm-up Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Cool-down: 3 x 15 Reverse Hyperextensions “Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov] “Post Wodum Depression: How to Beat Now What Blues” from Practice CrossFit (OH).

Workout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Benchmarks: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. “Zero to 10 Handstand Push-ups” from CrossFit London (Canada).