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Warm-up: Run 100 Meters 50 Meter fanny kickers 50 Meter high knees 5 PVC Thrusters 5 Kipping swings Repeat run sequence 5 Barbell Thrusters 5 Kipping pull ups Workout: For time: Row 2K 50 Wall-ball shots, 20 pound ball Row 1K 35 Wall-ball shots, 20 pound ball Row 500 meters 20 Wall-ball shots, 20 pound ball James Hobart […]

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 reps Post loads to comments. Compare to 110904. Powerlifting: A. Power clean – Build to a heavy single B. Push Press. Push Jerk. Split Jerk. 1.2.3. x 4 sets; Rest 5:00 C1.

Warm-up: 200 Meter run Partner Handstand holds 200 Meter partner run w/Kettlebell 40 Total Kettlebell swings as a team Workout: A. Shoulder Press 4 x 4 @85% 1RM B. 10 Minute AMRAP 10 Kettlebell wall ball shots 10 Wall ball sit ups (abmat, anchored) 10 Cross grip pull ups “Q&A With Ben Bergeron” CrossFit Journal preview video [wmv]

Warm-up: 200 Meter row 3 Rounds: 2 Clapping push ups 4 Ring rows 6 Air squats Workout: A. 12 Minute Skill Work – Muscle-ups B. 21-15-9 reps for time of: 135 pound Hang Power Clean Burpee Powerlifting: A1. Shoulder Press 5 x 2-3 reps @21×1; Rest 2:00 A2. Deadlift 5 x 2-3 reps @11×1; Rest 2:00 B1. Dumbbell bench

Warm-up: 10-15 Minutes of POSE running drills Workout: Five rounds for time of: Run 800 meters 9 Muscle-ups Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments. Powerlifting: A. Hang Squat Clean Thruster, 1.1.1. x 4 sets; Rest 5:00 B. Back Squat 5 x 2-3 reps @30×0; Rest 5:00 C1. Dumbbell Split Squat 3 x 8-10 reps/leg; Rest 1:00

Warm-up: 100 Unbroken single unders Wall 2 Wall bear crawls High knees Butt kickers Workout:“Team WOD” 100 Overhead Squats, 45/35# 100 Deadlifts, 225/135# 100 Hand release push ups 100 Box jumps 24/20″ 100 Kettlebell swings 24/16 Kilograms 1,000 Meter run 1,000 Meter row *In teams of 2 complete in any order/any partition. Both athletes must participate in each

All classes are cancelled for the observance of Easter!

Warm-up: 200 Meter run 3 Rounds: 150 Meter row 10 Walking lunges 10 Second handstand hold Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 111219. Powerlifting: A. Snatch – 3 Attempts to find a 1RM B. Power Snatch x 1, Snatch Balance x 2, Overhead Squat x

Warm-up: 4 Minute Row 30 Second @ easy pace 10 Second @ sprint pace 3 Rounds: P1: 3 Med ball squat clean wall ball shots P2: Rest Workout: Five rounds for time of: Run 600 meters 95 pound Squat clean thruster, 15 reps Post time to comments. Powerlifting: A1: Shoulder Press 5 x 3-4 reps @21×1; Rest 3:00 A2: Deadlift

Warm-up: 90 second jump rope 100 Meter run 10 Push ups 100 Meter run 10 Sit ups 100 Meter run 10 Air squats Workout: 12 Minutes of skill work on Hand stands. Ex: HSPU, strict, kipping, handstand walks, etc… Complete as many rounds as possible in 15 minutes of: 135 pound Push press, 7 reps 135 pound Overhead