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Warm up: Spend 3 minutes cycling through the following: 5 squat jumps, 5 kipping swings, and 5 parallette sit-throughs. Workout: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Cool down: Instctor led group stretch.

Workout- 4 x 400m runs… with a catch. Run 400m as a group on the dirt course. The order you finish the 400m course is your score. After resting for 2 minutes, you will run the 400 again, but your finish place will be inverted and every athlete will start 10 seconds apart from the last.

Warm up: Partner assisted hamstring stretch. Followed by 3×10 rebounding box jumps. Pick a height that you can rebound 10 straight box jumps without stopping or pausing on the ground.Workout: 21-15-9 reps for time of: Deadlift (315lb / 205lb) Box jump (30”/24”)Search for what you want to cook…avoid what you don’t want

Workout: “Wilmot” Six rounds for time of: 50 Squats 25 Ring dips Kristan Clever 14:13. Post time to comments. Enlarge image Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from

Warm up: Spend the first 10 minutes of class practicing the Turkish Get-up Workout: Weighted pull-ups 2-2-2-2-2-2-2 reps “Teaching People How To Run” with Dr. Nicolas Romanov – video [wmv] [mov]

Warm up:400m run followed by group med-ball tossWorkout:For time: 1000m Run 30 Handstand push-ups 1000m RowCool Down:Partner heelcords!“Ron Gutman: The hidden power of smiling”, TED Talks.

Warm up: CrossFit Huntsville obstacle course! Workout: Thruster 2-2-2-2-2-2-2 Cool Down: Instructor led group stretch “Sherwood Chronicles: Community Part 7”, CrossFit Journal preview video [wmv] [mov]

Warm up- 3 minutes of 5 pvc pipe front squats, 5 hollow rocks, 5 handstand kick-ups Skill work- Handstand and handstand walk drills Workout- Three rounds for time of: 95 pound Front squat, 21 reps Handstand walk 40 feet 30 Glute-ham sit-ups Handstand walk 40 feet Post time to comments. Cool down- Spend 5 minutes with a foam roller on the lower

Warm up: Spend the first 15 minutes of class working up to a heavy 1 rep Push press. Workout:Complete as many rounds as possible in five minutes of: 275 pound Deadlift, 3 reps 115 pound Push press, 7 reps Rest 3 minutes, then: 3 minutes max rep double-unders Post time and total number of double-unders completed to

Warm-up: Using a pair of dumbbells complete 3 rounds of the following: 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push jerks. Increasing weight for each round. Workout– “Air Force WOD” For time: 20 Thrusters 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats Men will use a 95lb barbell.