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Warm-up: Row 500 meters or run 400 meters 3 Rounds: 6 Slow Hip extensions 3 Straight leg inch worms 10 Second parallette hold Workout: Seven rounds for time of: 225 pound Deadlift, 7 reps 7 L-pull-ups Graham Holmberg 7:48. Post time to comments. CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the […]

Warm-up: 4 Rounds: 30 Second single unders 10 Second double unders 3 Rounds: 3 Parallette shoot throughs 3 Skin the cats Workout: 3 Rounds for time: 10 Push Press, 105/65# 10 Pull ups 7 Push Press, 105/65# 7 Pull ups 35 Air squats to medicine ball Rest 90 seconds “Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov]

Warm-up: 250 Meter row 3 Rounds 2 Dumbbell man makers 50 Meter run/sprint Workout:“Team WOD” In teams of 2, complete as many rounds as possible in 30 minutes of: 5 Push ups 10 Kettlebell swings, 24/16 Kilograms 15 Air squats 400 Meter run *Partner 1 will complete an entire round and then rest while Partner 2 completes an

*Russell Pugh broke the Madison County High School record in pole vaulting, clearing 13’7”. He also set the meet record for the Huntsville Panther Invitational and a personal best at 14’0”. Awesome work, Russell! Warm-up: 3 Rounds: 200 Meter run 5 PVC Overhead squats 5 PVC Sots press 5 Over the box jumps Workout: A. GHD sit ups –

Warm-up: 50 Single unders 1 Double push up burpee 40 Single unders 2 Double push up burpee Continue until 10 Single unders and 5 Double push up burpees Workout: “RJ” Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups Russell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt48:33. Post

Warm-up: Group 1: 6 Sets 30 second row @50%/10 second row @95% Group 2: AMRAP 10 abmat sit ups 10 squats -Switch groups Workout: 10 Rounds for time: 4 Burpees 6 Kettlebell swings 32/24 Kilograms 8 Wall ball shots 20/14# to 10′ Post time to comments. Powerlifting: A. Squat Snatch – 1 TOUGH rep every 30 seconds for 10 minutes.

Workout: CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 Double-unders 30 Muscle-ups For a downloadable PDF of the workout, click here. CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov] Graham Holmberg 0 rounds + 25 muscle-ups

Warm-up: 100 Meter skip 5, 1/2 ROM GHD sit ups 5 Med ball cleans 100 Meter run 5 Full GHD sit ups 5 Med ball cleans Workout: Five rounds for time of: 12 Wallball shots, 20 pound ball 12 Toes-to-bar Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments. WOD Demo with CrossFit Montgomery County

Warm-up: 10 Minutes of Instructor led agility work Workout: Buy in: 800 Meter run 3 Rounds: 9 Squat Snatch 75/55# 11 Chin ups (underhand grip) Buy out: 30 Calorie row Post time to comments. CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90

Warm-up: 3 Rounds: 20 Single unders 2 Pull ups 4 Push ups 6 Air squats Workout: “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 Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata