WOD: “Laborious Chipper” 30 KBS 2/1.5 30 WBS 20/14 30 Power Snatch 95/65 30 Floor Wipers 95/65 300m row 20 KBS 2/1.5 20 WBS 20/14 20

Warm up: 500m row 3 rounds 8 hip extensions 8 plyo squats 8 push ups WOD: “Coe” Ten rounds for time of: 95 pound Thruster, 10 reps 10

WOD: 10 rounds for time of: 3 right arm KB snatch 1.5/1 3 left arm KB snatch 1.5/1 6 KB push ups 200m run 1 rope

Warm up: 400m run 50 single unders 2 burpees 40 single unders 4 burpees 30 single unders 6 burpees 20 single unders 8 burpees 10 single

Warm up: P1: 200m row P2: AMRAP 5 KBS, 5 push ups switch, complete 2 full rounds WOD: 10min AMRAP buy in: 15 HSPU, 50 double unders 1

Warm up: 200m run Instructor led kettlebell work 3 rounds 5 ball slams 10 lunges WOD: 21-15-9 unbroken KBS 2/1.5 unbroken WBS 20/14 Powerlifting: 3 x 5 bench press @

Warm up: 250m row 4 rounds 5 barbell push press 5 ring rows or pull ups 5 perfect air squats WOD: A. In 10 minutes, work up to

Warm up: 200m run 3 rounds row for 45 seconds sit ups for 45 seconds air squats for 45 seconds rest 15 seconds between each movement WOD: 1A.

Warm up: 400m run P1: 250m row P2: AMRAP burpee, pull up, T2B complex 2 complete rounds WOD: 30 Muscle Ups for time http://youtu.be/DZbnIw0r9Uc

Warm up: 250m row 3 rounds 100m run 5 burpees 10 lunges WOD: TEAM WOD In teams of 2 complete the following for time: 400m run 50 push

Warm up: 400m instructor led agility run Instructor led group stretching 3 rounds 5 med ball clean WBS 20 double unders WOD: “SQT” 3 rounds 10 ground to

Warm up: 250m row 3 rounds 10 second handstand hold 3 strict T2B 15 double unders WOD: 5 rounds 15 KTE 15 hip extensions 15m handstand walk 15

Warm up: 4 minute row, easy pace for 30 seconds, sprint for 30 seconds 3 rounds 2 skin the cats 4 push ups 6 lunges WOD: bench press

Warm up: 400m run 3 rounds 6 shoulder touches 8 air squats 6 ring rows WOD: “Mary” 20min AMRAP 5 HSPU 10 pistols, alternating legs 15 pull ups

Warm up: 500m row 3 DB man-makers, EMOM for 4 minutes *try to increase weight on each round* WOD: 21-15-9 Deadlift 225/155 Thrusters 95/65 Powerlifting: A. In 20 minutes, work

Warm up: 400m run 4 rounds 1 wall walk 2 burpee push ups 3 over the box jumps WOD: “Jack” 20min AMRAP 10 push press 115/75 10 kettlebell

Warm up: 200m run 10 PVC pass throughs then, P1: row 150m P2: max sit ups switch P1: row 150m P2: max PVC OHS switch WOD: In teams

Warm up: 200m run 10 push ups 200m run 10 air squats 200m run 10 sit ups review rowing technique WOD: 500m row x 4 rest 5 minutes

Warm up: 400m run Instructor led agility drills 3 rounds 5 burpees 10 second handstand hold WOD: 10 rounds each for time of: 15 push ups 60 yard

Warm-up: 400 Meter run or 500 Meter row 3 Rounds: 5 Ring rows 5 PVC Sotts press 5 PVC Snatch balance Workout: “Amanda” Three rounds, 9-7- and 5

Warm-up: 250 Meter row 200 Meter run 6 Inch worm push ups 100 Meter run 4 Inch worm push ups 50 Meter run 2 Inch worm

Warm-up: 10 Minute double under drill Workout: For time: Run 1600 meters 150 Double-unders 50 Burpees Run 800 meters 100 Double-unders 35 Burpees Run 400 meters 50 Double-unders

Warm-up: 400 Meter run 3 Rounds: 5 BB deadlifts 5 BB push press 5 BB front squats Workout: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30

Warm-up: 500 Meter row 3 Rounds: 8 Medicine ball squat clean throws 8 Medicine ball sit up throws Workout: For time: 15 foot Rope climb, 5 ascents 145

Warm-up: 400 Meter run 2-3 rounds: 4 Ring rows 8 Barbell thrusters 12 GHD sit ups Workout: “Cindy” Complete as many rounds in 20 minutes as you can

Warm-up: 200 Meter run 3 Rounds 8 Parallette push ups 16 Lunges 8 Pull ups Workout:“Team workout” In teams of 2 complete 3 rounds for time of: 50

Warm-up: 500 Meter row 4 rounds: 8 PVC thrusters 8 Push ups 16 Single unders Workout: 3 Rounds: 5 Clean and Jerks @155/105# 50 Double unders 5 Clean

Warm-up: 400 Meter run “Death by burpees” – cap of 8 minutes Workout: A. Front Squat 5 x 3 reps B. 8 Minute AMRAP 8 Front Squats @95/65#

Warm-up: 200 Meter row 200 Meter run Workout: “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Powerlifting: A. Squat

Warm-up: 400 Meter run 3 Rounds: 4 Inch worm push ups 8 Box jumps Workout: “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100

Workout: 21-15-9 reps for time of: Hang squat clean, 50 pound dumbbells Handstand push-ups Post time to comments. Compare to 050625. WOD Demo with Josh Everett

Warm-up: 500 Meter row 3 Rounds: 1 Wall walk 3 Jump squats Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

Warm-up: 200 Meter run 5 Heavy wall ball shots 100 Meter run 10 Heavy wall ball shots 50 Meter run 15 Heavy wall ball shots Workout: 7 Rounds

Warm-up: 3 Rounds: 150 Meter row 10 Ball slams 1 Wall walk Workout: A. Power snatch – 10 minutes to build up to a heavy single B. 12

Warm-up: 200 Meter run 3 Rounds: 5 BB deadlift 5 BB hang squat clean thrusters Rest 45 seconds Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1

Warm-up: 200 Meter run 4 Inch worm w/push up 8 Perfect air squats 100 Meter run 2 Inch worm w/push up 4 Perfect air squats Workout: 21-15-9 reps

Warm-up: 400 Meter run 4 Rounds: 4 PVC Pass throughs 4 PVC Overhead squats 4 PVC Sotts press 4 Kipping swings Workout: “Ryan” Five rounds for time of:

Warm-up: 500 Meter row or 400 Meter run 3 Rounds: 3 Second DB plank hold DB row each arm 2 DB squat clean Rest 30 seconds Workout: A.

Warm-up: 400 Meter Indian run 4 Rounds: 2 Parallette shoot throughs 4 Sots press 6 Ring rows Workout: Five rounds for time of: 15 foot L-rope climb, 1

Warm-up: 250 Meter row 2 Rounds: 3 Kettlebell Deadlifts 3 Kettlebell Sumo deadlift high pull 3 Kettlebell swings 3 Kettlebell Goblet squats 3 Kettlebell Push ups Workout: Clean

Warm-up: 200 Meter run Teams of 2 complete the following: 100 Single unders 50 kettlebell swings 200 Meter run Workout: Five rounds for time of: 75 pound Push

Warm-up: 500 Meter row 5 Minutes of agility drills 3 Rounds: P1: 6 Shoulder touches P2: Rest Workout: 4 x 100 meter sprints 5 x 50 meter sprints

Warm-up: 400 Meter run 3 Rounds: 30 Second row 30 Second push ups 30 Second lunges 30 Second rest Workout: Complete as many rounds as possible in 20

Warm-up: 400 Meter run 2 Rounds: 6 Reboudning box jumps 6 Toes through rings 6 Ball slams Workout: “McGhee” Complete as many rounds in 30 minutes as you

Warm-up: 400 Meter run 2 Rounds: P1: 250 Meter row P2: 5 Burpee pull ups 10 Walking lunges 15 Abmat sit ups – Rest until P1

Warm-up: 500 Meter row 3 Minute foam roll 3 Rounds: 5 Squats 5 Tricep push ups 10 Abmat sit ups Workout: “Test 3” Tabata Squat Max reps of

Warm-up: 2 Rounds: 100 Meter run out 10 Mountain climbers 100 Meter run back 5 Burpees Workout: A1: Weighted Pull Ups 10 x 2 reps; Rest 1:00 A2:

Warm-up: 100 Single unders 3 Rounds: 8 Unbroken wall ball shots 4 Pull up ring rows 2 Forward rolls Workout: Three rounds for time of: 50 Double-unders 40

Warm-up: 500 Meter row 3 Rounds: 5 Medicine ball squat cleans 10 Walking sampson stretch lunges 50 meter run Workout: Five rounds for time of: 135 pound Power

Warm-up: 2 Sets @50% effort 1 Minute of rowing 1 Minute of bear crawl 1 Minute of jump rope + Burgener warm up/5 Minute review on

Workout: “CrossFit Games 2012 Masters WOD 3” For time: Row 1K 30 Cleans, 135/95# 50 Burpees Catch up with Fortunato after Friday night’s workout

Warm-up: 5 Minutes of hip mobility/AROM stretching 5 Minute AMRAP @50% 10 Ball slams 10 Second static ring dip hold 100 Meter run Workout: Three rounds for time:

Warm-up: 400 Meter run 2 Rounds: 6 Kettlebell deadlifts 6 Kipping swings 6 Kettlebell snatch Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell

Warm-up: 8 Sets: 20 Second row @high effort 10 Second row @easy effort 5 Minutes of practice on Handstand holds Workout: A. Overhead Squat 1-1-1-1-1-1-1 reps Gretchen Kittelberger

Warm-up: 2 Rounds: 30 Second single unders Rest 30 seconds 30 Second double-under attempts Rest 30 seconds 30 Second Kettlebell swings Rest 30 seconds Workout: For time: 400

Warm-up: 2 Rounds: 400 Meter Indian Run 10 Second Curly Ball on Parallettes 5 Perfect push ups Workout: Complete as many rounds as possible in 12 minutes 200

Warm-up: 2 Rounds: 200 Meter run 5 Jump squats 5 Kipping swings Workout: 2012 CrossFit Games Regional: Individual Event 4 For time: 135 pound Back squat, 50 reps

Warm-up: 200 Meter run 8 Tire jumps 8 Mountain climbers 5 Minutes of review on GHD sit ups Workout: “Hansen” Five rounds for time of: 2 pood Kettlebell

Warm-up: 200 Meter run 10 Minute double under drill Burgener warm up Workout: 2012 CrossFit Games Regional: Individual Event 5 Complete the following every minute for as long

Warm-up: 500 Meter row 3 Rounds: 6 Shoulder touches 8 GHD sit ups 10 Jump squats Workout: A. Hang Power Clean – 3 tough reps every minute on

Warm-up: 5 Minutes of agility drills 3 Rounds: 3 DB man makers 50 Meter sprint *Sprints are to increase speed each round Workout: 4 Rounds for time: 10

All classes are cancelled in observance of 4th of July!

Warm-up: 400 Meter run 3 Rounds: 6 Barbell deadlifts 6 Barbell front squats 6 Barbell push press Rest 30 seconds Workout: A. Deadlift 5 x 5; Rest 5:00

Warm-up: Row 1 Minute @ easy pace 5 Minute amrap P1: Row 150 Meters P2: Max 2 for 1 Wall ball shots Workout: Max rounds in 3 minutes

Warm-up: 500 Meter row Demo/Review of each movement for the workout Workout: “Lumberjack 20” 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats

Warm-up: 400 Meter run 3 Rounds: 10 Partner wall ball shots 5 Partner handstand kick ups Workout: 21-15-9 rep rounds for time of: Sumo deadlift high pull @95/65#

Warm-up: 200 Meter run 8 Air squats 100 Meter run 8 Push ups 100 Meter run 8 Tire jumps 200 Meter run Workout: For time: 50 Wall ball

Warm-up: 4 Sets: 30 Second run @50% 30 Second run @85% 3 Rounds: 6 Alternating partner medicine ball cleans 3 Inch worms Workout: 2012 CrossFit Games Regional: Individual

Warm-up: 200 Meter run 5 Minute double under drill 2 Rounds: 4 Air squats 8 Alternating jump lunges Workout: A. Shoulder Press 5 x 1 rep; 15 Minute

Warm-up: 1 Complete round: Team A: 200 Meter run Team B: Row for max meters 2 Rounds: 2 Skin the Cats 2 Wall walks Workout: Three rounds for

Warm-up: 400 Meter run 3 Rounds: 3 Dumbbell manmakers 3 Pull ups Workout: A. Bench press 3-3-3-3-3 reps. B. Bench Press Max reps x 2 attempts @BW(males)/66% BW(females) Powerlifting: A.

Warm-up: 500 Meter row 3 Rounds: 4 Jump squats 4 Parallette push ups 4 Barbell shoulder press Workout: “J.J.” For time: 185 pound Squat clean, 1 rep 10

Warm-up: 400 Meter run P1: 6 Barbell Deadlifts P2: 6 Tricep push ups 3 Full rounds Workout: Eight rounds for max reps of: Muscle-ups, 20 seconds Rest 10

Warm-up: 5 Minutes of agility drills 2 Rounds: 5 Kipping Swings Wall 2 Wall bear crawl 5 Second handstand hold Workout: For time: Run 800 meters 10 rounds

Warm-up: 500 Meter row 3 Rounds: 15 Walking lunges 10 Hip extensions 5 Inch worms Workout: Back Squat 2-2-2-2-2-2-2-2-2-2 reps Post loads to comments. Compare to 060930. WOD

Warm-up: 3 Rounds: 200 Meter run 7 Kettlebell swings 3 Pull ups Workout: Complete as many rounds as possible in 12 minutes of: 15 foot Rope climb, 1

Warm-up: 400 Meter row 3 Rounds: 6 Unbroken Wall ball shots 6 Ring rows 12 Walking lunges Workout: For time: Run 400 meters 95 pound Thruster, 21 reps

Warm-up: 2 Rounds: P1: 200 Meter run P2: 5 Sotts Press + 5 hand release burpees Workout: A. Overhead Squat 7 x 3 reps w/2 second hold at

Warm-up: 200 Meter run 8 Minute review on Double unders Instructor led group calf stretches 10 PVC pass throughs Workout: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders

Warm-up: 400 Meter run 3 Rounds: 5 Box squats 4 Push ups w/side plank hold in between each push up Workout: For time: Run 800 meters 10 rounds

Warm-up: 400 Meter run or 500 Meter row 4 Rounds: 3 Burpee pull ups Wall to wall fanny kickers Workout: 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box

Warm-up: 400 Meter run 3 Rounds: 3 Over the box jumps 6 Hand release push ups 9 Medicine ball squat cleans Workout:“Partner Filthy Fifty” For time: 50 Box

Warm-up: 500m row 5 Rounds: 5 Wide grip PVC behind the neck press 5 PVC Snatch balance 5 PVC Overhead squat Workout: A. Snatch 7 x 1 rep;

Warm-up: 400 Meter Indian run 3 rounds: 6 kipping swings 6 rebounding box jumps 6 shoulder touches Workout: Five rounds for time of: Handstand walk 25 yards 50

Warm-up: A. Junk Yard Dog B. 5 Minutes of Shoulder mobility C. Burgener warm up Workout: A. Clean and Jerk – 7 x 1 rep; Rest as needed

Warm-up: 5 Minutes of shoulder/hip mobility Bear Complex – 3 Rounds starting with an empty barbell 5 Minutes of instruction on the kip Workout: “Pheezy” Three rounds for

Workout: “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format

Warm-up: 15 Minutes of instructor led agility/sprint drills Workout: Run 5K Post time to comments. Compare to 120115. * There will be 1 mile and 2 mile options

Warm-up: 400 Meter Indian run 4 Minute AMRAP @50% effort 5 Partner tire flips 10 Partner push ups 20 Second jump rope Workout: “Partner WOD” 20 Minute AMRAP

Warm-up: P1: 250 Meter row P2: 6 HR push ups 6 Pass throughs 6 Walking lunges 2 times through Workout: Five rounds for time of: 45 pound barbell

Warm-up: Partner assisted hamstring stretch 5 Minutes of active ROM hip and hamstring drills Workout: Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 111014. WOD Demo with

Warm-up: 5 Minutes of foam rolling/mobility 8 Minute amrap @50% effort 4 Barbell front squats 4 Barbell push press 4 Ball slams 200 Meter run Workout: 155 pound

Warm-up: 5 Minute run/row @moderate pace 5 Minutes of hip/shoulder mobility 3 Rounds: 3 DB snatch/arm (focus on quick transition b/t arms)- Increase load each set

Warm-up: 4 Sets: 30 second row @50% 30 Second row @90% 3 Minute amrap @50% effort 15 Second handstand hold 5 Clapping push ups 15 Second

Warm-up: 5 Minute group med ball toss 10 Minute instructor led agility drills/cone drills Box jump gauntlet Workout: A. Rack Jerk 3-3-2-2-1; Rest 3-5:00 B. 1 Minute drills

Warm-up: 200 Meter run 250 Meter row Wall to wall sampson stretch Wall to wall inch worm 250 Meter row Workout: 3 Sets @95%: 10 TnG Clean and

Warm-up: 2 Rounds: 400 Meter Indian Run 5 Rebounding box jumps 10 Dumbbell push press Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40

Warm-up: 400 Meter run 3 Rounds: P1: 6 Parallette burpees P2: Single unders/Double unders Workout: Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box

All classes are cancelled in observance of Memorial Day!