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Warm-up: 10 minutes of active ROM hip, sprint, and change of direction drills Workout: 15-12-9-6-3 reps for time of: 135 pound Power clean Bar-facing burpee Jesse Bazarnick 4:42, Austin Malleolo 4:43, Matt Chan 4:57, Candice Ruiz 5:21 (95lbs), Chad Wittman 5:47. Post time to comments. ****Cool-down:**** 10 minutes of instructor lead foam rolling Powerlifting: 5 minute row 3 x 5 […]

Warm-up: In a few short sets work up to a heavy 1 rep push press….NOT a 1 RM Workout: In groups of 2 complete the following for time: 150 Kettlebell swings, 1.5/1 pood 150 Pull-ups 150 Wall ball shots, 20/14# Only one person may work at a time. You must complete the total # of reps for each

Warm-up: 5 minutes of active shoulder stretching followed by “The scratch test”Workout: Weighted pull-ups 3-3-3-3-3 reps Dave Lipson 105-115-135-145-155(x2)lbs at 205lb BW. Post loads and body weight to comments. Cool-down: Max rep strict pull-ups @ 30×0 tempoDave Lipson on today’s WOD – video [wmv] [mov] “SEALFIT: Amundson’s Warrior Cry” by Rogue Fitness – video [wmv] [mov]

Workout: For time: 800m run Deadlift 225#, 21 reps 800m row Dumbbell thruster 55#, 21 reps 800m run “Sterling’s Story Part 1: A Preventable Tragedy?”, CrossFit Journal preview video [wmv] [mov] Mark Twain – Is He Living or Is He Dead?

Workout: Eight rounds for max reps of: 75 pound Push press, 20 seconds Rest 10 seconds Jumping alternating lunge, 20 seconds Rest 10 seconds Jesse Bazarnick 156 PP + 158 Lunge, Lucas Zepeda 146 PP + 145 Lunge, Cara Hipskind 116 PP (55lbs) + 125 Lunge, Laurie Galassi 107 PP (55lbs) + 113 Lunge. Post total

Warm-up: Partner assisted hamstring stretch Workout: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Kevin Hare: Squat 365, Press 155, Deadlift 500. Total 1020lbs Keegan Martin (age 17): Squat 355, Press 135, Deadlift 400. Total 890lbs Matt Ross (age 15): Squat 300, Press 115, Deadlift 305. Total 720lbs Alyssa Ross (age 17): Squat

Warm-up: Sprint and agility drills followed by 10 minutes of clean practice Workout: Five rounds of: 3 Cleans 20 Burpees Jerry Hill 7:41 at 205lbs, Meg Carlson-Hixson 9:40 at 105lbs. Post time and load to comments. Cool-down: 10 minute squat test “A Look into Mental Performance Training: Part 2” with Dawn Fletcher and Miranda Oldroyd, CrossFit Journal preview video [wmv]

Warm-up: Group med-ball toss followed by 10 minutes of rope climb practice Workout: Complete as many rounds as possible in 10 minutes of: 15 Wall ball shots, 20 pound ball 15 foot Rope climb, 1 ascent Pat Sherwood 10 rounds, Miranda Oldroyd 9 rounds + 13 wall ball (14lb ball). Post rounds completed to comments. Cool-down: Sit quietly for 3

Warm-up: 5 minutes of shoulder mobility followed by sprint and agility drills Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14,Jay Maroney 14:59. Post time to comments. Compare to 110616. Cool-down: Partner Heelcords! Powerlifting: 3 x 8 Walking lunges 2 x 10 Hip back extensions Max

Warm-up: 2 minutes of the following: 15 second row sprint, 3 burpees as fast as possible Workout: 10 Rounds for time: 500 Meter row 15 Burpees Cool-down: Breathe! “Cooking With Nick Massie: Tuna Two Ways”, CrossFit Journal preview video [wmv] [mov] The story of the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 – video [wmv] [mov] “The Future