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Warm-up: Cone to cone: bear crawls, high knees, inch worm push-ups, fanny kickers; 3 Rounds Workout: “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. […]

Warm-up: Run 50m, 8 jumping squats, run 50m, 8 push-ups; 3 Rounds Workout: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Powerlifting: A1. HB Back Squat @ 30X1, 4-5 reps x 4 sets, Rest 2 min A2. Depth HSPU @ 20X0, 3-5 tough reps x 4 sets, Rest 2 min – add depth B: Snatch x 1; Snatch Balance

Warm-up: P1: Row 200m. P2: AMRAP double-unders; Switch. Then 10 partner medicine ball squat throws, 10 hip extensions, 10 butterfly sit-ups; 4 Rounds Workout: Front Squat 3-3-3-3-3-3-3 A: 2 x 10 Back Extensions B: 2 x 10 Butterfly sit-ups “Games Athlete and Affiliate Owner: Elyse Umeda”, CrossFit Journalpreview video [wmv] [mov] Highlights from the CrossFit UFC Fan Expo,

Warm-up: 5 minutes on the Burgener warm-up; Followed by 10 kettlebell swings, 10 box jumps, 5 PVC snatch balance; 2 Rounds Workout & Benchmarks: “Isabel” For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. From the Vault: “Burgeners Do Grace”, May 2009 – video [wmv] [mov] “Isabel-Off” with Josh Everett and

Warm-up: 5 med ball cleans wall ball shots rest 30 seconds x 3; Med ball reverse throw and chase x 5 Workout: 4 Sets All Out 5 TnG Push Press 30 Unbroken Double-unders Rest 3 minutes Active rest for 10 minutes 4 Sets All Out 5 TnG Hang Power Clean 10 Burpees AFAP Rest 3 Minutes Cool-down: 5 minutes of

Warm-up: Row 500m or Run 400m followed by 2 minutes of double-under practice. Review all movements and short explanation about WOD for WARRIORS! Workout: The WOD: 11 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU – buddy holds feet 4- Ring dips 5- Sit-ups 6- Air

Warm-up: 400m Indian Run, 5 inchworms, 10 kipping swings. Then: 3 Minute AMRAP Burpee pull-ups Workout: Back Squat 3-3-3-3-3-3-3 Cool-down: 3 x 10 Weighted back extensions 3 x 10 Barbell good mornings “CrossFit Morristown: A Third Home” with Karianne Dickson and Gregg Arsenuk, CrossFit Journal preview video [wmv] [mov] Ryan Tyler on The Richest 5K – video [wmv] [mov]

Warm-up: Kettlebell Complex followed by P1: 8 Kettlebell Sumo deadlifts, 8 Sumo deadlift high pull, 8 Kettlebell swings. P2: Hold top of plank position; Repeat x 4 Workout:“J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Cool-down: 5 Minutes with a trigger point ball to the upper traps and triceps! Powerlifting: A: Close Grip Bench Press 7 x 3 @20×2; Rest 2:30

Warm-up: 30 second row, 30 second Kettlebell swings, 30 second abmat sit-ups, rest 30 seconds x 4 Workout: Snatch 1-1-1-1-1-1-1 Cool-down: 3 x 10 Reverse Hypers 3 x 10 Glute Ham Raises Powerlifting: A: Overhead Squat 5 x 3 @32×1;Rest 3:00 B: Snatch Balance work up to a heavy double in ten minutes. C1: Overhead walking lunges 4 x 20; Rest 30

Warm-up: 50 single-unders, 10 push-ups, 40 single-unders, 8 push-ups, 30 single-unders, 6 push-ups, 20 single-unders, 4 push-ups, 10 single-unders, 2 push-ups Workout:“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Cool-down: Partner Heel Cords! “Midline Progressions on Rings” with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] Talayna Fortunato’s 2:26 Fran