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Warm-up: 10 minutes of ladder, agility, and COD drills Workout: Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Post times for each round to comments. Compare to 110308. NOTE: All rounds must be within 2 seconds of each other! Every second over constitutes a 5 burpee penalty to be enforced after the workout! Cool-down: Partner Heelcords! Powerlifting: A1: […]

Warm-up: 7 x 30 seconds of rowing @50%, 30 seconds of rowing @80% Workout: With a 3:30 minute continuous running clock complete 1 round of the following for 10 intervals: 10 Sumo deadlift High-pulls 75/55# 10 Burpees Post time of completion to each round. Cool-down: Spend 5 minutes with a trigger point ball to the upper traps! “Knowing Vs. Doing

Workout: 2010 Northwest Regional Event 1 Three rounds for time of: 135 pound Overhead squat, 10 reps 50 Double-unders Rich Froning 2:40, Elijah Muhammad 2:55, Connor Martin 3:01, Thomas Cox 3:15, Stacey Kroon 5:34 (99lb OHS), Camille Leblanc-Bazinet 6:48 (135lb OHS). Post time to comments. Compare to 110718. Benchmarks: “Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips

Workout: Five rounds for time of: Run 200 meters 7 Muscle-ups Run 200 meters 7 Handstand push-ups Run 200 meters 30 second L-sit hold Run 200 meters 20 One legged squats Noah Gabriel Landis 37:47. Post time to comments. “Affiliate Owners of Panama”, CrossFit Journal preview video [wmv] [mov] Interview with Chris Spealler on the 2011

Warm-up: 500m Row followed by 4 alternating Tabata intervals of Double-unders and Wall ball shots. Workout: 5 Minute AMRAP @ 85% 10 Wall ball shots 20/14# 10 Kettlebell Swings 1.5/1 Pood Rest 5 Minutes 5 Minute AMRAP @85% 10 Box Jumps 24″ (Must step down every rep) 10 Deadlifts 135/95# Rest 5 Minutes 5 Minute AMRAP @ 85%

Warm-up: 20 seconds of Burpees, 20 seconds of Med-ball cleans, 20 seconds of Kettlebell swings; Rest 1:00 x 4 Workout: Five rounds for time of: 155 pound Squat clean, 7 reps 14 Kettlebell swings, 1.5 pood Jason Khalipa 4:44, Neal Maddox 4:51, Josh Everett 5:50, Peter Egyed6:04, Karianne Dickson 6:19 (105lb clean, 35lb KB). Post time to comments. Cool-down: 5

Warm-up: 100m jog, 10 air squats, 100m jog, 10 push-ups, 100m jog, 10 sit-ups, 100m jog, 10 pull-ups Workout: Five rounds for time of: Run 200 meters 20 Pull-ups Run 200 meters 20 Push-ups Run 200 meters 20 Sit-ups Run 200 meters 20 Squats Peter Egyed 24:14, Kim Malz 33:15. Post time to comments. Cool-down: 5 minutes 0f a instructor

Warm-up: Partner assisted hamstring stretch followed by: 30 second bear crawl, 30 second PVC good morning; Rest 30 seconds x 5Workout: Deadlift 1-1-1-1-1-1-1 reps Rob Orlando 555lbs, Pat Barber 462lbs. Post loads to comments. Compare to 110426. + A1: Russian Step-ups 4 x 8; Rest 30 seconds between legs; Rest 1:00 A2: Reverse Hypers 4 x 15;

Warm-up: 30 Second Row @50%, 30 Second Row @80%; 10 SetsWorkout: 5 Sets @97-100% 5 Heavy TnG Hang Power Snatch 10 Burpees 30 Second Max Effort Row Sprint Rest 6 Minutes between setsCool-down: Instructor led yoga cool downPowerlifting: A1: High Bar Back Squat 5 x 4-5 @30×1; Rest 2:00 A2: Barbell Good Morning 5 x 8-10 @2121; Rest 2:00

Workout: Front squat 2-2-2-2-2-2-2-2-2-2 reps Danny Nichols 415lbs. Post load(s) to comments. “Nutrition: An Interview With Fast Company Magazine” with Greg Glassman, CrossFit Journal preview video [wmv] [mov] WOD Demo with Danny Nichols – video [wmv] [mov] WOD Demo with Miranda Oldroyd and Pat Sherwood – video [wmv] [mov] If you ran in he Liz Hurley Run this morning