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Warm up: 400m run 3 rounds 5 push ups 10 air squats 15 double unders WOD: “Fran” 21-15-9 thrusters 95/65 pull ups Powerlifting: A1. 3 x 3 high bar back squat @ 93% 1RM, rest 3 minutes A2. 3 x 3 weighted pull ups, work up to a max set, rest 3 minutes B1. 3 x 10 reverse hypers, rest […]

Warm up: P1: 250m row P2: AMRAP 5 par. burpees, 5 KBS complete 2 full rounds WOD: A. In 20 minutes, work up to a 1RM sumo deadlift B. sumo deadlift 10 x 3 @ 85% 1RM, EMOM for 10 minutes C. 50m sprint, EMOM for 10 minutes

Warm up: 400m run 3 rounds 2 over the box jumps 4 T2B/T2rings 8 walking lunges with torso rotation WOD: 4 rounds 300m row 10 box jumps 30″ 20 GHD sit ups Powerlifting: A1. 3 x 5 shoulder press @ 88% 1RM, rest 3 minutes A2. 3 x 5 front squat @ 88% 1RM, rest 3 minutes B. 3 x

Warm up: 400m run or 500m row 3 rounds 5 behind the neck press 5 snatch balance 5 OHS start with PVC, then light barbell, then heavier barbell WOD: “Isabel” 30 squat snatch for time 135/95 WOD Demo at The CrossFit Experience, with Coach Burgener – video [wmv] [mov] [HD mov] Men’s “Isabel” Event at the 2012 Reebok

WOD: A. 10 x 3 EMOM shoulder press B. For time: 10 clean & jerk 185/130 100 yard sprint 7 rope climbs 100 yard sprint 1 clean & jerk 185/130 WOD Demo with Marston Sawyers and Cara Hipskind – video [wmv] [mov] [HD mov]

Warm up: 400m Indian run 10 partner med ball cleans 10 partner WBS 10 partner WB sit ups WOD: In teams of 2 complete as many reps as possible: A. 5 minute AMRAP WBS 20/14 B. 5 minute AMRAP SDHP 95/65 C. 5 minute AMRAP box jumps 24/20 D. 5 minute AMRAP hand release push ups *only one

Warm up: 400m run or 500m row 3 rounds 20 single unders 10 barbell deadlifts 5 barbell push jerks 2 skin the cats WOD: A. EMOM for 12minutes: clean & jerk B. *2min AMRAP CTB pull ups *2min AMRAP T2B *buy in of 5 C&J @ 155/105 on each AMRAP Powerlifting: A1. 3 x 5 high bar back squat @

Warm up: 400m run 3 rounds 2 inch worm push ups 4 burpee box jumps 7 toes 2 rings WOD: A. Bench Press 7 x 1 B. 1minute max calorie row x 3

Warm up: 200m row 20 light KBS 200m row 10 R arm KBS 10 L arm KBS 200m row WOD: 5 rounds 10 hang split snatch, alternating legs, 115/75 400m run

Warm up: 500m row 2 rounds 10 back extensions 10 push ups 10 squats 10 GHD sit ups WOD: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight WOD Demo with Tyson Oldroyd and Matt Bischel – video [wmv] [mov] [HD mov]