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Warm-up: 5 partner tire flips, 1 wall walk + 10 second hold; Rest 30 seconds x 5 Workout: “Diane” 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs). Post time to comments. Compare to 110403. Handstand push-ups are strict. Not kipping. Cool-down: 5 minutes of targeted stretching on the […]

Warm-up: 30 seconds of strict Ring Rows, 30 seconds of push-ups, 30 seconds Air Squats; Rest 30 seconds x 3 Workout: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged

Warm-up: 5 rounds of the following: 5 barbell front squats, 6 barbell push-jerks, 7 abmat sit-ups; Rest 30 seconds between rounds. Workout: With a ten minute continuous running clock work up to a heavy single Clean and Jerk. Must start with an empty bar. Then Complete as many rounds as possible in 7 minutes of: 7 SDHP 95/65#

Warm-up: 10 minutes of Handstand practice followed by 10 minutes of Pistol practice Workout: Tabata Double-under The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Chris Spealler 40. Post Tabata score to comments. Cool-down: 10 Minute discussion

Warm-up: 400m Indian Run followed by 10 minutes of snatch practice Workout: Run 800 meters 15 Hang squat snatch Run 800 meters 15 Squat snatch from mid-thigh Run 800 meters 15 Squat snatch Austin Malleolo 23:54 at 145/155/175lbs, Spencer Hendel 26:33 at 185/195/215lbs. Post time and loads to comments. Cool-down: Spend remaining class time with a trigger point ball to

Workout: Muscle snatch 1-1-1-1-1 reps Power snatch 3-3-3-3-3 reps Snatch 5-5-5-5-5 reps Aja Barto 155/225/215lbs, Neal Maddox 195/215/210lbs, Jason Khalipa185/195/190lbs, Jared Davis 145/165/165lbs. Post loads to comments. “A Language to Diagnose: Part 1” with Kelly Starrett, CrossFit Journalpreview video [wmv] [mov] WOD Demo with Aja Barto and Jared Davis – video [wmv] [mov]

Workout:3 rds for time of: 20 Sit-Ups (Ab-mat anchored) 15 KettleBell Swings (1.5pd/1pd) 10 Body Weight Deadlifts (females 80% BW) 5 KettleBell Goblet Squats (1.5pd/1pd) 60 meter sprint Benchmarks: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups “The Point of Explosion” with Coach Mike Burgener, CrossFit Journalpreview video [wmv] [mov] “Fight Gone Bad Rowing Strategy” with

Warm-up: 10 minutes of focused gymnastic skill work on the kip and proper positioning in the HSPU. Workout: Five rounds for time of: 6 Handstand push-ups 12 Chest-to-bar pull-ups 24 Weighted walking lunges, 35 pound dumbbells Austin Malleolo 5:48, Josh Everett 6:22, Jesse Bazarnick 6:50, Kristan Clever 8:03 (35lb DBs), Laurie Galassi 8:39 (25lb DBs). Post time to

Warm-up: 5 rounds of: 15 second row @ 70%, 15 second row @ 80%, 15 second row @ 90%; Followed by 30 seconds of push-ups 30 seconds of rest x 5.Workout: 3 Sets at 97-100%: 15 Clean and Jerk TnG – Moderate weight and can be no stopping each set 200m Run 250m Row sprint Rest 10

Warm-up: 30 second bear crawl, 30 second double-unders; Rest 30 seconds x 5 Workout: “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl. Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20″ box). Post time to