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Workout- As many rounds as possible in 15 minutes of: 95 pound Front squat, 21 reps 1 minute of L-sit hold Cool-down- 10 minute squat test!- get farther than you did last time! #### Frightened Interior Decorators

Warm-up- HSPU progressions and strength development drills (expect to see these in Open!) Workout- “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments. Compare to 100522.

Workout- Ten rounds for time of- 100m sprint 7 Burpees Post time to comments. Benchmarks Class Workout- “Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air squats Post time to comments.

Workout- Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open. “The Reebok CrossFit Open in Their Own Words: Week 2” by Again Faster Equipment, CrossFit Journal

9am Workout- “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 100921.

Warm-up- Work on mobility for external rotation of the Femur (Knees out), and hamstring mobility. Then, three minutes of, 25 foot down and back shuttle run, 10 barbell back squats. Workout- Five rounds for time of: Run 400 meters 5 Back squats Post load and time to comments. Go Heavy Workout- Clean and Jerk skill work and practice with Dennis

Warm-up- Three minutes of light Deadlifts, bear-crawls, and Handstand holds Workout- “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to 101126. BIG update to the Team Nutrition Challenge! Our meeting will now be next Wednesday at 6:30pm and the start date has been shifted one week to the right, meaning we won’t

Warm-up- Muscle-up practice and skill-transfer exercises. Workout- 30 Muscle-ups for time Post time to comments. Compare to 100326. Cool-down- 2 x 25 slow and controlled ab-mat sit-ups (If you just did 30 MU for time with our Benchmarks class recently, you can still come to this class and work on your technique and possibly learn some new tricks for developing

Workout- Bench-press- 1-1-1-1-1-1-1 Post loads to comments. “Forging Elite Fitness … While Pregnant” with Tanya Wagner, CrossFit Journal preview video [wmv] [mov]

9am workout- Thruster 3-3-3-3-3-3-3 Post loads to comments. Compare to 100327. “Sherwood Chronicles: Community Part 6”, CrossFit Journal preview video [wmv] [mov] femme fizzYcal – Helen Kim-Papas. —