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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

Warm-up: 1 Round of Partner 1: Row 200m Partner 2: AMRAP Perfect air squats! Switch places 1 Round of Partner 1: Row 200m Partner 2: burpees Switch places Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Powerlifting: A. Squat Snatch 7 x 1; Build slowly. Each rep must be smooth and fast. No misses.

Warm-up: 3 Rounds 40 Single-unders 15 Meter bear crawl 10 Dumbbell thrusters Workout: For time: 1 Mile Run 50 Kettlebell swings 24/16 kilograms 50 Sit-ups 800 meter Run 25 Kettlebell swings 24/16 kilograms 25 Sit-ups 400 meter Run 12 Kettlebell swings 24/16 kilograms 12 Sit-ups “A Language to Diagnose With Kelly Starrett: Part 7” by Kelly Starrett,CrossFit Journal

Warm-up: 3 Rounds of: 30 seconds walking lunges 30 seconds push ups 30 seconds parallette jumps Rest 30 seconds Workout:FLOW Session 15 minute row/run at easy pace 10 minutes of handstand walk practice 15 minute row/run at easy pace 10 minutes rope climbs/pull up practice “CrossFit Endurance: Running Hills” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

Warm-up: 10 minutes of instructor led agility drills and dynamic stretching Workout: 2 x 100m Sprint Rest 1 Minute between efforts 2 x 200m Sprint Rest 2 Minutes between efforts 2 x 400m Sprint Rest 3 Minutes between efforts 2 x 800m Sprint Rest 4 Minutes between efforts Note: If you have a stopwatch please bring it. “Competition Day at

Warm-up: 250m Row 5 minutes of mobility focused on the lats and shoulders 3 Rounds: 3 Jump squats 5 Kipping swings 5 Push ups 5 minutes of instruction/practice on the kipping/butterfly pull-upWorkout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments.Powerlifting: A: Split Jerk 3,2,1,3,2,1; Rest 5:00 B: Press

Workout & Benchmarks: “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 Set up three bars and storm through for time. Post time to comments.“Expecting the Unexpected”, CrossFit Journal preview video [wmv] [mov] “Out The Door” with Dan Cerrillo – video [wmv] [mov]

Warm-up: 10 Minute double-under drill followed by 10 minutes of review on GHD sit-ups and back extensions Workout: 50-40-30-20 and 10 rep rounds for time of: Pull-ups Double-unders GHD Sit-ups Back Extensions Powerlifting: A1: Front Squat 4 x 4-5 @30×0; Rest 2:00 A2: Depth HSPU 4 x 2-3 @50×0; Rest 2:00 B: Hang Power Clean 5 x 5; Rest 3:00