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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 […]

Warm-up: 6 turkish get-ups, 5 pvc OHS, 4 mountain climbers; Rest 20 seconds x 5Workout: “Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups Post time to comments. These are squat not power snatches. Compare to 100712.Cool-down: Spend

Warm-up: 1 minute of max rep push-ups Workout: Find a 1RM Snatch. Rest as needed between lifts + A1: Glute ham raises 5 x 10 @20×1; Rest 30 seconds A2: Reverse hypers 5 x 15; Rest 30 seconds Cool-down: 5 minutes of shoulder targeted stretching Powerlifting:A: In 10 minutes work up to a heavy single clean grip deadlift B: Front squat

Workout: CrossFit Games Event 10 For time: 20 calorie Row 30 Wallball Shots, 20 pound ball 20 Toes to bar 30 Box jumps, 24″ box 20 Sumo-deadlit high-pull, 108 pound kettlebell 30 Burpees 20 Shoulder to overhead, 135 pounds 120 foot Sled pull, sled plus 165 pounds Post time to comments. Compare to 110805.Benchmarks: “Eva” Five rounds

Workout: Three rounds for time: 7 Front Squats (Male 70% bodyweight, Female 50% bodyweight) pulled from the floor 400 Meter Run 14 Hand Release Push-Ups 28 Double-Unders Reminder: The bring a friend WOD is today at 10:00! We look forward to seeing you there!“CrossFit Origins: An Interview With Fast Company Magazine” with Greg Glassman, CrossFit Journal

Warm-up: Group med-ball toss followed by 4 cycles of the following: 20 seconds of wall balls, 20 seconds of mountain climbers, 20 seconds of tuck jumps, rest 1 minute. Workout: Complete as many rounds as possible in 15 minutes of: 10 Wall ball shots, 20 pound ball 10 Toes to bar 10 Box jumps, 24″ box Adrienne Briggs

Warm-up: Spend 5 mintues BEFORE class and the first 5 minutes of class on a generic warm-up. Row/Run, light squat cleans, shoulder presses, etc…Workout: “Santiago” Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups Rob Orlando 28:59, Kristan Clever 39:33 (as Rx’d),

Warm-up: Partner assisted hamstring stretch Workout: A. Deadlift 5 x 3 @20×0; Rest 2:30 B1: Barbell good morning 4 x 12-15 @2121; Rest 20 seconds B2: Russian step-ups 4 x 10 @10×0; Rest 20 seconds C: 3 x 20 GHD sit-ups; Rest 60 seconds Cool-down: 5 minute jog at conversational pace “Stories From the 2011 Affiliate Gathering”, CrossFit Journal preview video

Warm-up: 5 minute row at conversational pace. Focus on core to extremity pull. Legs/Hips/Shoudlers THEN arms. Workout: A. Bench Press 2.2.2. @30×1; Rest 2:30 x 4 B. Hang squat snatch x 1 Rack Jerk x 1 Overhead squat x 2; Rest 1:00 x 5 C1: 10 minute Handstand walk for AMYAP Cool-down: 5 minutes of static shoulder and hamstring stretching

Warm-up: 10 minutes of high intensity sprint drillsWorkout: Run 5K Post time to comments. Compare to 110816. Cool-down: Instructor led partner stretchesPowerlifting: A. High bar back squat 6 x 4-6 @ 21×1; Rest 2:00 B. 3 Heavy TnG Squat Cleans and 6 heavy Kettlebell swings EMOM for 10 minutes C1: Alternating pistols 4 x 10; Rest 10 seconds C2: GHR