Warm-up: Partner assisted hamstring stretch Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total

Warm-up: Sprint and agility drills followed by 10 minutes of clean practice Workout: Five rounds of: 3 Cleans 20 Burpees Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40

Warm-up: Group med-ball toss followed by 10 minutes of rope climb practice Workout: Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20

Warm-up: 2 minutes of the following: 15 second row sprint, 3 burpees as fast as possible Workout: 10 Rounds for time: 500 Meter row 15 Burpees Cool-down: Breathe! “Cooking With

Warm-up: 5 minutes of shoulder mobility followed by sprint and agility drills Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

Workout: Five rounds for time of: 185 pound Deadlift, 15 reps 15 Toes to bar Jenn Jones 6:27 (135lb DL), Kim Malz 6:53 (135lb DL), James

Workout: Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood Jesse Bazarnick 9:32, Austin Malleolo 9:52, Denise

Warm-up: 5 minutes of practice on the Turkish get-up Workout: 7 Rounds each for time of: 3 Heavy touch and go deadlifts 6 Burpees 100 meter sprint Rest

Warm-up: 5 minutes of shoulder mobility. Workout: Shoulder Press 5-5-5-5-5 reps Dave Lipson: 165-185-192-197-202(x4)lbs. Post loads to comments. Compare to 110703. Cool-down: 3 x 10 Kettlebell bottoms up 3 x

Warm-up: 10 skin the cats followed by 10 minutes of practice on the muscle-up transition Workout: Three rounds for time of: 12 Muscle-ups 75 Squats Austin Malleolo 7:40,

Warm-up: Junk yard dog warm-up followed by 10 minutes of practice on the Snatch. Workout: “Isabel” For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds

Warm-up: 400 meter indian run followed by 5-10 minutes of jump rope practice Workout:Run 400 m @ 70% rest 1 min Run 400 m @ 80% rest

Workout: “Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Kristan Clever 19:36, Rebecca Voigt 21:31.

Workout: Run 5K Post time to comments. Compare to 110209. “P-bar Man Test” at CrossFit Santa Clara – video [wmv] [mov]“Burning Runner: An Inside Look Into CrossFit

Warm-up: 5 minutes of the following: 5 hollow rocks, 5 kipping swings, 5 push-ups. Followed by 10 minutes of practice on the kipping pull-up Workout: With a continuously

Warm-up: Group med-ball toss Workout:“The Lumber Jack” 1 Minute of Squat Cleans (95lbs/65lbs) =1pt for each rep 3min rest 1 Minute of Squat Cleans (135lbs/95lbs) = 3pts for

Warm-up: 5 minutes of shoulder mobility followed by the Burgener warm-up. Workout: Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. Compare to 110314. Cool-down: 20 Front Levers, slow and

Warm-up: 10 minutes of shoulder mobility followed by 3 minutes of the following: 5 PVC front squats, 15 second FLR Workout: “Gator” Eight rounds for time of: 185

Warm-up: POSE running drills followed by 10 minutes of practice on the deadlift. Workout: Complete as many rounds as possible in 12 minutes of: 400 meter run 5

Workout & Benchmarks: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata

Workout: Overhead Squat 3-3-3-3-3 reps Post loads to comments. Compare to 100906. “The Week Before the Games” with Ben Hollingshaus, CrossFit Journalpreview video [wmv] [mov] “Cooking

Warm-up: Front Lever practice followed by 10 minutes of review on the C2 Rower Workout: Four rounds for time of: Row 500 meters Rest 3 minutes (actively) Post

Warm-up: Group med-ball toss followed by Burgener Warm-up Workout: CrossFit Games Masters Chipper For time: 10 Handstand push-ups 20 Wall ball shots, 20 pound ball to 10′ target

Warm-up: Partner assisted hamstring stretch followed by 3 minutes of the following: 5 pvc pipe deadlifts, 5 Handstand kick-ups Workout: 5 Rounds each for time of: 10 Heavy

Warm-up: 5 minutes of practice on the double-under followed by 5 minutes of the following: 5 wall balls, 5 ring rows, 5 kipping swings. Workout:5 Rounds: 20

Warm-up: 5 minutes of the following sequence: 5 sit-ups, 5 burpees, 5 wall ball shots Workout: CrossFit Games Event 10 For time: 20 calorie Row 30 Wallball Shots,

Workout: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. Benchmarks: “Grace” 135

Workout:Row 1K @ 97-100% 25 Hand release push-ups rest 5 min Row 1K @ 97-100% 25 Hand release push-ups rest 5 min Row 1K @

Warm-up: 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: Perform the

Warm-up: Sprint drills followed by working up to a heavy 1 rep deadlift NOT A 1RM Workout: For time: 5 muscle ups 245 pound Deadlift, 10 reps 15

Warm-up: Group med-ball toss followed by 15 minutes of practice clean and jerk Workout: For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5

Warm-up: 500m row followed by 5 minutes of shoulder mobility Workout: As many rounds as possible in 3 minutes of: 3 Kettlebell swings 2/1.5 pood 12 Double-unders Rest

Warm-up: 10 minutes of agility drills followed by tire burpees then muscle-up transition practice Workout: Three rounds, 12-9- and 6 reps, for time of: 135 pound Squat clean

Workout: Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Benchmarks:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to

Workout: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. Reminder: Gymnastics workshop today at 12:00!Thanks to everyone who made it

Warm-up: Group med-ball toss followed by ladder drills Workout: 5 rounds each for time of: 5 Touch and Go Power Snatches 10 Kettlebell Swings 1.5/1 pood 20 Double-unders

Warm-up: Spend the first 15 minutes of class working up to a heavy single turkish get-up Workout: Weighted dip 3-2-2-2-1-1-1-1-1 reps Dave Lipson: 72-100-135-150-162-167-172-177lbs. Kevin Montoya: 70,70,75,80,90,100,115,125,135(fail)lbs. James

Warm-up: 400m run followed by 10 minutes of kipping practice Workout: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55

Warm-up: Partner med-ball run followed by 10 minutes of the burgener warm-up and explosive hip drills Workout: Three rounds for time of: 30 Wallball shots, 20 pound ball

Warm-up: Group med-ball toss Workout: 5 Rounds each for time of: 5 Heavy Touch and Go Deadlifts 3 rounds of: 5 Burpees 5 Box Jumps, 24″ Rest 5

Workout: Weighted push-up 1-1-1-1-1-1-1 reps Post loads to comments.Benchmarks: “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in

Workout: “Manion” Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 reps Post time to comments. Dont forget to reserve your spot in

Warm-up: Max distance med-ball toss followed by 10 minute double-under drill Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps

Warm-up: 400m indian run followed by 10 minutes of rope climb practice Workout: 4 rounds 10 Touch and Go Push-presses 3 Rope Climbs, 20 feet 250m run Rest

Warm-up: Group med ball toss followed by 3 rounds of “Cindy” Workout: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest

Warm-up: 10 minutes of shoulder mobility. 3 x 10 Back Extensions 3 x 10 barbell front squats Workout: Front Squat 1-10-1-20-1-30 reps Cool-down: 5 x 5 Front Levers 3 x

Warm-up: 5 minutes of the following: 5 abmat sit-ups, 5 barbell good mornings, 50 meter overhead barbell run Workout: Three rounds for time of: 50 pound dumbbell Waiter

Workout: Bench Press 2-2-2-2-2-2-2-2-2-2 Benchmarks: “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post

Workout: For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9

Warm-up: Burgener warm-up followed by 20 minutes of instruction on the Snatch Workout: Snatch one rep every minute on the minute for 15 minutes. Post the highest and

Warm-up: Group med-ball toss followed by the band assisted hamstring stretch Workout: Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145

Warm-up: The “official” CrossFit Warm-up 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up

Warm-up: 10 minutes of practice on the Front Lever Workout: Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Cool-down: Max rep strict pull-ups Max rep kipping pull-ups

Warm-up: 20 minutes of skill work on the clean and jerk Workout: “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean,

Workout: Five rounds for time of: 15 foot L-rope climb, 1 ascent 5 Parallette handstand push-ups 45 pound barbell One-legged overhead squat, 10 reps For the

Workout: 1. With a 2 minute running clock, sprint 200m. Use the remaining time to complete AMRAP of Ball Slams (20/14) Rest 1 minute 2. With

Warm-up: 3 minutes of the following: 5 explosive wall balls, 5 rebounding box jumps, 5 russian KB swings. Workout: “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball

Warm-up: 10 minutes of shoulder mobility Workout: Shoulder Press 5-5-5-5-5 reps Post loads to comments. Cool-down: 3 x 10 Kettlebell bottoms up 3 sets Max rep push-ups Interview with Bill

Warm-up: 10 minutes of hip and shoulder mobility followed by 3 minutes of the following: 6 push-ups, 6 PVC front squats, 6 ring rows. Workout: Three rounds for

Warm-up: Partner assisted hamstring stretch Workout: Deadlift 3-3-3-3-3 reps Post loads to comments. Cool-down: 3 x 10 Reverse Hypers 50 band good mornings Interview with Jon Gilson of Again Faster

ALL CLASSES ARE CANCELLED TODAY IN CELEBRATION OF THE 4TH OF JULY This, then, is the state of the union: free and restless, growing and full

Workout/Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50

Workout: Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-ups Post rounds and fractions of rounds completed to comments. “Strengthening

Warm-up: 4 intervals of tabata jump squats Workout: Back Squat 5-5-5-5-5 These are tempo squats. Take 2 seconds to descend to the bottom of the squat, have a

Warm-up: Burgener warm-up followed by sprint and agility drills Workout: For time: Run 800 meters Snatch, 30 reps Run 800 meters Cool-down: 10 minute squat test. Make it farther than

Warm-up: Group med-ball toss followed by 10 minutes of Muscle-up practice Workout: For time: Run 800 meters 30 Muscle-ups Run 800 meters Cool-down: Group discussion on the paleo/zone diet http://www.youtube.com/watch?v=K1lSehZI-NA&feature=youtu.be

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

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,

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

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

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

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

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

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”

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,

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

Workout: “The Barbell Mile” with an Olympic Bar 45/35 complete the following for time: 400 meter run 25 Front Squat 25 Overhead Squat 25 Back Squat

Warm-up: 3 x 10 GHD Sit-ups. Take 2 seconds to reach full extension and explode out of the bottom! Workout: Back Squat 3-3-3-3-3 reps Post loads to comments. Cool-down: 3

Warm-up: 400m run followed by group med-ball toss Workout: “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters

Warm-up: Junk yard dog followed by Burgener Warm-up Workout: Hang Power Snatch 3-3-3-3-3 Cool-down: 3×10 WEIGHTED Reverse Hypers “Building Youth Fitness Through Rugby and CrossFit” with Phaidra Knight, CrossFit Journal

Warm-up: PNF band stretch followed by 5 minutes of shoulder mobility Workout: For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225

Warm -up: Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings ********Workout:******** Complete as many rounds as possible in

Workout: Push Jerk 2-2-2-2-2-2-2-2-2-2 reps Post load(s) to comments. Benchmarks: “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to

Workout: 30-20-10 rep rounds for time of: Wall ball shots, 20# ball Double-unders Immediately following completion of the workout you will have 5 minutes to establish

Warm-up: Partner-assisted Hamstring stretch Workout: Snatch balance 1-1-1-1-1-1-1 Cool-down: 10 minute squat test Don’t forget about our Split Jerk workshop and Cooking clinic: The Basics this weekend! Click on the

Warm-up: 500m Row followed by 10 minutes of Front Lever practice. Workout: 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm

Warm up: Group med-ball toss Workout: 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps

Warm up: Handstand skills and drills Workout: Complete as many rounds and reps as possible in 10 minutes of: 275 pound deadlift, 5 reps 5 Handstand push-ups Cool-down: 3×10 Reverse

Warm-up: 10 minutes of shoulder mobility. Then 5 minutes of the following sequence: 5 ring rows, 10 push-ups, 15 walking lunges. Workout: “Moon” Seven rounds for time of:

Workout: Power clean 1-1-1-1-1-1-1 repsBenchmarks: “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Post times to comments.Coach Mike Burgener works

Workout: For time: 50 Pull-ups 10 Burpees 40 Pull-ups 20 Burpees 30 Pull-ups 30 Burpees 20 Pull-ups 40 Burpees 10 Pull-ups 50 Burpees Post time to

Warm-up: 200m run, 200m backward run followed by group med-ball toss.Workout: Buy in: 30 Toes to Bar 3 Rounds: 400m Run 15 Kettlebell Swings 2 Pood 5

Warm-up: 10 minutes of a slow to moderate pace row. Followed by 10 minutes of skill work on the “Bear Complex” Workout: “Bear Complex” 5 Rounds, 7 sets

Warm-up: 10 minutes of sprint and agility drills Workout: Five rounds for time of: Sprint 100 meters 25 Push-ups Cool-down: Instructor led group stretch Go-Heavy: Snatch Pulls 5×5 @ 110% Clean Pulls

Warm-up: THE Dennis Berry Double-under drill followed by 10 minutes of Snatch practice Workout: Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round Post

Warm up: Spend 3 minutes on the following: 5 strict ring rows, 15 second plank hold. Skill work: Spend 10 minutes practicing skills and drills

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

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

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