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Warm-up: 400m run 3 Rounds 10 Ball slams 5 Right KB Snatch 5 Left KB Snatch Workout: With a 3:30 continuously running clock complete the following: 4 Sets 5 TnG Deadlifts 10 Bar Facing Burpees 10 Minute Active Rest 4 Sets 5 TnG Hang Clean and Jerk 100 Meter Sprint Powerlifting: A. Press 2-2-2-2-2 @21×1; Rest 3:00 B. Snatch High […]

Warm-up: 400 meter Indian run 3 Rounds: P1: 5 DB hang power clean, 5 Front Squat, 5 Push Press P2: Ab-mat sit-ups Workout: Thruster 1-1-1-1-1-1-1 Powerlifting: A. Clean 1.1.1.1 x 4; Rest 3:00 B. Front Squat 2-2-2 @30×0; 90% 1RM Rest 2:00 C1. Dumbbell Split Squat 3 x 8/leg @30×0; Rest 1:00 C2. Reverse Hypers 3 x 12-15; Rest 1:00

Warm-up: Partner 1: 50 meter run Partner 2: Hang w/active shoulders Swap Partner 1: 50 meter run Partner 2: Plank hold Swap Partner 1: 50 meter run Partner 2: V-sit hold Swap Workout: 8 Sets 30 second AMRAP 4 Pull-ups 8 Box jumps 24″ Rest 30 seconds Active rest 10 minutes 6 Sets 60 second AMRAP 8 Kettlebell

Warm-up: 3 Rounds: 10 Calorie Row 10 Back extensions 10 Abmat sit-ups 5 PVC Good mornings Workout: “Mr. Joshua” Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Post time to comments. “CrossFit University: Burpees and Blessings” from Aspen CrossFit (CO).

Warm-up: 4 Rounds: Row 10 calories 6 Knees to Elbows 10 Kettlebell Swings Workout: Hang Squat Clean 1-1-1-1-1-1-1-1-1-1 “The Zach Miller Story”, CrossFit Journal preview video [wmv] [mov] “DogFit” by Eddie Ifft – video [wmv] [mov]

Warm-up: 4 Rounds of 5 PVC Overhead Squats 5 Fast mountain climbers Run 50 meters Workout: 5 Rounds for time of: 45# Barbell Overhead Walking Lunge, 50 feet 21 Burpees Post time to comments. Powerlifting: A. Clean Grip Deadlift 5 x 3 @21×1; Rest 4:00 B. Power Snatch x1/ Snatch Balance x 1/ Overhead Squat x 1; 5 Sets, Rest

Warm-up: 1 Minute of single unders Group samson stretch Then: 3 Rounds 20 Double-under attempts 8 Ring rows 10 Second handstand hold Workout: 50 thrusters 65/45# 50 Pull ups 30 Thrusters 30 Pull ups 20 Thrusters 20 Pull ups Post time to comments. Powerlifting: A1: Push-press 4 x 2-3 @21×1; Rest 2:00 A2: Muscle-up 4 x AMRAP -3; Rest 2:00

Warm-up: 2 Rounds: 400m Indian Run 4 Burpee/KTE/Pull-up complex Workout: 5 Minute AMRAP @80-85% Effort 5 Chest to bar pull-ups 25 Double-unders Rest 3 Minutes 5 Minute AMRAP @80-85% Effort 10 GHD Sit-ups 10 Kettlebell Swings 1.5/1 Pood Rest 3 Minutes 5 Minute AMRAP @80-85% Effort 5 Toes to bar 20 Walking lunges Rest 3 Minutes 5 Minute

Warm-up: 400m Run 3 Rounds 8 Step ups 8 Push ups 8 Butterfly sit ups Workout & Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50

Warm-up: 2 Rounds Wall to wall: Walking Samson Stretch Bear Crawl Then: 2 Rounds P1: 1 Minute Row P2: 1 Minute Burpee broad jump Workout:“The Bear Complex” 5 Rounds, rest as needed between rounds of: 7 rounds of the following 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Post loads to