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WOD: “Ship” 9 rounds 7 squats cleans 185/130 8 burpee box jumps 36″ Enlarge image Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan. WOD Demo […]

Warm up: 400m run 3 rounds 4 barbell good mornings 6 over the box jumps 8 push ups WOD: 4 rounds 30 barbell jumps 20 DL 185/130 10 HSPU Powerlifting: A. 1RM bench press B. 1RM snatch C. 1RM clean

Warm up: 500m run 50 single unders 2 clapping push ups 40 single unders 4 clapping push ups 30 single unders 6 clapping push ups 20 single unders 8 clapping push ups WOD: A. Split Jerk 7 x 1 B. 3 rounds (not for time) 20 hip extensions 50 butterfly abmat sit ups

Warm up: 400m run 3 rounds 6 air squats 12 abmat sit ups 6 jumping lunges WOD: 21 back squat 225/155 42 GHD sit ups 15 back squats 225/155 30 GHD sit ups 9 back squats 225/155 18 GHD sit ups WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov] Powerlifting: A. 1 RM high bar back squat

Warm up: 200m run 3 rounds 6 barbell push press 16 double unders WOD: A. Push Press 6 x 2 B. complete 6 2minute rounds of the following: In the 1st minute, complete 10 push press at 135/95 In the 2nd minute, row for max meters rest 2minutes between rounds *If you finish the 10 push press before

Warm up: 400m Indian run 3 rounds 8 barbell power snatch 100m row WOD: 21-15-9 power snatch 95/65 bar facing burpees pull ups Powerlifting: A1. 3 x 3 shoulder press @ 93% 1RM, rest 3 minutes A2. 3 x 3 front squat @ 93% 1RM, rest 3 minutes B. 3 x 10 glute-ham raises, rest 2 minutes

Warm up: 250m row, then 100m run 10 tricep push ups 100m run 10 air squats 100m run 10 sit ups WOD: “Elizabeth” 21-15-9 squat cleans 135/95 ring dips WOD Demo at The CrossFit Experience – video [wmv] [mov] [HD mov] Women’s “Elizabeth” Event at the 2012 Reebok CrossFit Games – video [wmv] [mov] [HD mov]

WOD: “Hands of a 65 Year Old Surgeon” complete 2 rounds for time of: 400m run 20 pull ups 22 KBS 20kg/16kg 23 DL 135/95 This WOD is to honor Howard Miller who turns 65 today! Howard is a highly skilled surgeon who uses his hands to help and heal others. All movements in this WOD require great

Warm up: 400m run 3 rounds 5 plyo squats wall to wall bear crawl 5 KTE WOD: A. front squat 6×2 B. 5min AMRAP 10 hang power snatch 95/65 20 double unders Powerlifting: A1. 3×3 bench press @ 93% 1RM, rest 3 minutes A2. 3×5 snatch @ 88% 1RM, rest 3 minutes B1. 3×10 reverse hypers, rest 30 seconds B2.

Warm up: 250m row with a slam ball 3 rounds 5 ball slams 5 squat cleans 5 weighted sit ups WOD: A. 20min to build up to a 1RM power clean B. 5 rounds 11 power cleans 135/95 11 burpees