Uncategorized

Warm-up: Instructor led group stretching 5 minutes 2 Rounds Partner medball clean and toss x 8 (4 each) 200 Meter run with medball Workout: A. 10 Minute clean work Every minute on the minute for 10 minutes 1 Hang power clean. 1 Hang squat clean. 1 Power clean. 1 Squat clean. Females 35/65# Males 45/95# B. “Never Leave […]

Workout: CrossFit Games Open 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible For a downloadable PDF of the workout, click here. CrossFit Games Open 12.2

Warm-up: Instructor led group stretch 400 Meter row 3 Rounds: 4 Wall squats 8 Burpees Workout: 10 Rounds for time of: 15 Kettlebell swings 24/16 Kilograms 15 Air squats Post time to comments. “Efficiency Tips: The Snatch” with Eric O’Connor and Chris Spealler, freeCrossFit Journal video, preview – [wmv] [mov]

Warm-up: Instructor led group stretch for 5 minutes P1: 250 Meter row P2: Wall 2 wall bear crawl/crab walk Switch 3 Sets of 5 unbroken wall ball shots, increasing weight each est Workout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Pat Sherwood 2:19 (45lb dbs), Kim Malz 3:42 (65lbs), Elyse Umeda

Warm-up: 250 Meter row then 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 Workout: For time: 10 Muscle-ups 75 pound Push press, 100 reps Row 1000 meters Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer

Warm-up: 2 Rounds: 400 Meter Indian Run 10 Hip extensions 10 Push ups 10 Second handstand hold Workout: A1: Deadlift 5 x 5; Rest 10 seconds A2: HSPU 5 x AMRAP; Rest as needed between sets Powerlifting: A: Snatch Pull. Squat Snatch., 3.1. x 3 sets; Rest 5:00 B1: Overhead Squat 3 x 5 reps @43×1; Rest 2:00 B2: Strict

Warm-up: 2 Rounds: 200 Meter run 10 Air squats 2 Rounds: 5 Front levers (on floor) 16 Dumbbell walking lunges Workout: Front Squat 2-2-2-2-2-2 Then: As many reps as possible in 3 minutes of: Squat cleans 95/65# Post load and total # of reps to comments. Powerlifting: A. Hang Squat Clean. Push Jerk. 3 x 5 reps; Rest 5:00 Hands

Workout: CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of: Burpees For a downloadable PDF of the workout, click here. CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov] Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps. Post reps completed to comments

Warm-up: Row 500 meters/Run 400 meters 2 Rounds: Wall 2 wall bear crawl 8 Dumbbell deadlifts 8 Dumbbell Hang Power Cleans 8 Dumbbell Push Press Workout: “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Post time to comments. “Box Tour: CrossFit Vitality”

Warm-up: 400 Meter row then 2 Rounds: Kettlebell complex 5 Deadlifts 5 SDHP 5 Kettlebell swings 5 Goblet squats 5 Kettlebell push ups Workout: Five rounds for time of: 135 pound Deadlift, 9 reps 135 pound Hang power snatch, 6 reps 135 pound Overhead squat, 3 reps Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever3:50