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!

Warm-up: 400 Meter run 50 Single unders 10 Medicine ball chest passes w/partner 50 Single unders 10 Medicine ball squat throws w/partner 50 Single unders 10

Warm-up: 400 Meter run Instructor led warm up Workout: “21 Guns – A Memorial Salute” Partner #1: 21 Pull-ups 21 Burpee Box Jumps (20″ Rxd) 21 Firemans Carry Back

Warm-up: 200 Meter run 2 Rounds done w/partner: P1: 350 Meter row 5 Ball slams 5 Jump squats 5 Partner anchored sit up P2: Rest Workout: A. Hang

Warm-up: 90 Seconds of single unders 90 Seconds of double unders 3 Rounds: 4 Wall Squats 4 PVC pass throughs 4 Non kipping knees to elbows Workout: A.

Warm-up: 400 Meter run 3 Rounds: 6 KB Sumo deadlift high pull 4 Kettlebell swings 2 Floor levers Workout: 21-18-15-12-9-6-3 rep rounds for time of: Hang Power Snatch,

Warm-up: 250 Meter row 3 Rounds: 9 Air squats 6 GHD sit ups 3 Parallette shoot throughs Workout: 9-6-3 reps for time of: 165 pound Thruster Muscle-up Neal

Warm-up: 400 Meter run 3 Rounds: 4 Barbell Deadlifts 4 Strict barbell shoulder press 4 Barbell good mornings 4 Clapping push ups Workout: “Diane” 21-15-9 reps of: 225

Warm-up: 250 Meter row 3 Rounds: 100 Meter run 4 Dumbbell man makers Workout:“Chelsea” Set up before a clock, and every minute on the minute perform 5 pull-ups,

Warm-up: 250 Meter row 3 Rounds (increase each round): 3 Russian KB swings/arm 3 Hang Power Clean/arm 3 Push Jerk/arm Workout: Five rounds for time of: Turkish Get-up,

Warm-up: 200 Meter run 3 Rounds: 30 Second jump rope 30 Second sit ups 30 Second alternating jump lunges 30 Second rest Workout: Three rounds for time of:

Warm-up: 10 Minute of agility and ladder drills 3 rounds: 5 PVC Pass throughs 5 PVC Overhead squats Workout: A. Run – 1 mile for time. Rest 15

Warm-up: 500 Meter row 2 Rounds w/partner: 200 Meter med ball run 8 Partner wall ball shots 8 Partner wall ball sit ups Workout: “Lynne” Five rounds for

Warm-up: 200 Meter backwards run 2 Rounds: 2 Diamond push ups 2 Tricep push ups 2 Wide arm push ups 6 V-ups 50 Meter run Workout: “Partner WOD”

Warm-up: 400 Meter Indian Run 3 Attempts Max rep Double unders (rest as needed between attempts) Workout: 3 Sets @95-97% effort 20 Unbroken Thrusters, 95/65# 400 Meter row

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 5 Medicine ball clean wall ball shots 5 Jumping pull ups *Damper increases each round Workout: “Badger” Complete three

Warm-up: 400 Meter run 3 Full Cycles P1: 100 Meter run P2: AMRAP 1 pull up, 2 push ups, 3 air squats Workout: Three rounds for time of:

Warm-up: 250 Meter row 2 Rounds: 10 Second Handstand hold 5 Russian step ups/leg 10 Second ring L-sit 5 Parallette jumps Workout: 5 Rounds for time: 5 Wall

Warm-up: 400 Meter run 3 Rounds: 3 Strict Pull ups (or attempts) 6 Kettlebell Wall ball shots 9 Hip Extensions Workout: 21-15-9 reps for time of: 225 pound

Warm-up: A. Dennis Berry 10 Minute double under drill B. 8 Minutes to work up to a max height box jump Workout: With a 12 Minute continuously running

Warm-up: 1 Minute single-unders/30 second running man/30 second double-unders 2 Rounds: 6 Barbell Bent Over Rows 8 Burpees 10 Second False Grip Ring Hang Workout: A. Bench Press

Warm-up: 250 Meter row 2 Rounds: Butt kickers (cone to cone) 5 Jumping Squats High Knee Skips (cone to cone) 5 Ring rows Workout: Five rounds for time

Workout: “Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds Andrew Manderino 16:34, Ryan Johnston 17:29. Post

BRING A FRIEND DAY!Warm-up: 5 Minutes of instructor led group stretching followed by agility drills 3 Rounds: 4 Ring rows 4 Tuck jumps 10 Walking lunges Workout: “Friend’s

Warm-up: 400 Meter run 50-40-30-20-10 Single Unders 2-4-6-8 Dumbbell Snatch Workout: Complete as many rounds as possible in 10 minutes of: 185 pound Clean and jerk, 2 reps

Warm-up: 500 Meter row 3 Rounds: 50 Meter run 4 Over the box jumps 6 Handstand shoulder touches Workout: A. Jerk – Build to a 1RM in 25

Warm-up: 400 Meter run 2 Rounds P1: 250 Meter row P2: 5 Med ball cleans + 2 Inch worm push ups Workout: A. Pistols – 10 minutes of

Warm-up: 4 Minutes of 30 seconds of jump rope, 30 seconds rest 2 Rounds: 200 Meter run 5 PVC Sotts Press 2 Skin the cats Workout: Back Squat

Workout: For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75 pound Push press, 75 reps 150 Double-unders Post time to comments. Powerlifting: A1: Front Squat 5

Workout: “Rahoi” Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees

Warm-up: 200 Meter run 3 Rounds: 20 Double unders/40 Single unders 10 Calorie Row 5 Second Handstand hold Workout: A. Power Snatch – Spend 10 Minutes to find

Warm-up: Group medball toss WITH BURPEE PENALTY! 2 Rounds: 10 Partner medball toss 10 Partner squat throws 10 Partner sit up throws Workout: A. Weighted Pull up –

Warm-up: 250 Meter row 3 Rounds: P1: 100 Meter run P2: Burpee pull ups Swap Workout:“Athlete’s Choice” 2 Rounds for time: 500 Meter row 400 Meter run 20

Warm-up: 400 Meter run 2 Rounds: 6 Dumbbell thrusters 5 Dumbbell floor levers 2 Dumbbell manmakers Workout: A. Front Squat – 10 Minutes to work up to a

Warm-up: 2 Rounds: 250 Meter row 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. Deadlift – 10 Minutes to build to a tough

Warm-up: 250 Meter row 2 Rounds: 10 Kettlebell swings 5 Kettlebell push ups 5 Kettlebell goblet squats Workout: A. 5 TnG Hang Power Clean + 1 Thruster -Spend

Warm-up: 2 Rounds: 200 Meter run 5 Ring rows 5 Barbell Deadlifts 5 Barbell Shoulder Press Workout: “Zimmerman” Complete as many rounds as possible in 25 minutes of:

Warm-up: 400 Meter run 3 Rounds: 8 Partner med ball clean and toss 8 Partner med ball sit ups Workout: 21-18-15-12-9-6-3 rep rounds for time of: Clean and

Warm-up: 500 Meter row 100 Single unders 4 Wall walks 75 Single unders 3 Wall walks 50 Single unders 2 Wall walks 25 Single unders 1

Warm-up: 200 Meter run 2 Rounds: 1 Hang Power Clean 1 Hang Squat Clean 1 Push Press 1 Back Squat 1 Overhead Squat 50 Meter run Workout: Clean,

Warm-up: 250 Meter row 3 Rounds: 50 Meter run 3 Skin the cats 6 Air squats Workout: Eight rounds for time of: 10 Burpees 15 Jumping alternating lunges

Warm-up: 100 Unbroken single unders 3 Rounds: 5 Ball slams 10 Walking lunges with slam ball Workout: Seven rounds for time of: 15 foot Rope climb, 1 ascent

Warm-up: 200 Meter run 3 Rounds: P1: 250 Meter row P2 Burpee Broad Jumps Workout: 21-15-9 reps for time of: 115 pound Power clean 115 pound Thruster Peter

Warm-up: 3 Rounds: 200 Meter row 6 Push ups Workout: A. 10 Minute Skill Work – Double unders B. “Nicole” Complete as many rounds in 20 minutes as

Warm-up: 2 Rounds: 8 Hip extensions 8 Sit ups 8 Band good mornings Workout: Five rounds for time of: Run 400 meters 185 pound Deadlift, 21 reps Marc

Warm-up: 400 meter run 3 Rounds: 5 Pull ups 10 Push ups 15 Air squats Workout: A. 10 MInutes of skill work- Rope Climbs B. Front squat 3-3-3-3-3