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Warm-up: 5 minutes of shoulder mobility. Workout: Shoulder Press 5-5-5-5-5 reps Dave Lipson: 165-185-192-197-202(x4)lbs. Post loads to comments. Compare to 110703. Cool-down: 3 x 10 Kettlebell bottoms up 3 x Max reps EROM push-ups “A Look into Mental Performance Training: Part 1” with Dawn Fletcherand Miranda Oldroyd, CrossFit Journal preview video [wmv] [mov] “CrossFit Affiliates: The Power To Change Lives” […]

Warm-up: Junk yard dog warm-up followed by 10 minutes of practice on the Snatch. Workout: “Isabel” For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Rebecca Voigt 3:33 (95lbs), Kristan Clever 7:41 (135lbs). Post time and load to comments. Compare to 100729. Cool-down: 3 x 10 Reverse Hypers “The Hollow Body Position: Part

Warm-up: 10 skin the cats followed by 10 minutes of practice on the muscle-up transition Workout: Three rounds for time of: 12 Muscle-ups 75 Squats Austin Malleolo 7:40, Kristan Clever 9:31, Pat Sherwood 10:43, Miranda Oldroyd 14:13, David Shanahan 14:13, Rebecca Voigt 16:50. Post time to comments. Cool-down: 10 minutes of dynamic ROM hip drills Powerlifting: 3 x 5 Ring dips 3

Workout: “Bradley” 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds Kristan Clever 19:36, Rebecca Voigt 21:31. Post time to comments. Benchmarks: Clean and Jerk 1-1-1-1-1-1-1 “What Runs Through Your Mind?” from Shoreline CrossFit (CT). “Rest Days!” from Cynergy CrossFit (MA). Here are the winners for WOD for A.J. Male Tye Abell – 281 Josh Glasscock – 270** David Clem – 268 Jeff

Warm-up: 400 meter indian run followed by 5-10 minutes of jump rope practice Workout:Run 400 m @ 70% rest 1 min Run 400 m @ 80% rest 2 min Run 400 m @ 90% rest 3 min Run 400 m @ 70% rest 1 min Run 400 m @ 80% rest 2 min Run 400 m @

Workout: Run 5K Post time to comments. Compare to 110209. “P-bar Man Test” at CrossFit Santa Clara – video [wmv] [mov]“Burning Runner: An Inside Look Into CrossFit Culture” by T.J. Murphy, Competitor Magazine.WOD for A.J. is this afternoon at 5 P.M. The WOD will be announced at the beginning of the event! There will be food and

Warm-up: 5 minutes of the following: 5 hollow rocks, 5 kipping swings, 5 push-ups. Followed by 10 minutes of practice on the kipping pull-up Workout: With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute…

Warm-up: Group med-ball toss Workout:“The Lumber Jack” 1 Minute of Squat Cleans (95lbs/65lbs) =1pt for each rep 3min rest 1 Minute of Squat Cleans (135lbs/95lbs) = 3pts for each rep 3 Min rest 1 Minute of Squat Cleans (155lbs/105lbs) = 5pts for each rep 3 min rest 1 minute of Squat Cleans (185lbs/125lbs) = 8pts for each rep

Warm-up: 5 minutes of shoulder mobility followed by the Burgener warm-up. Workout: Behind the neck Jerk 1-1-1-1-1-1-1 Post loads to comments. Compare to 110314. Cool-down: 20 Front Levers, slow and steady. Make your last rep better than your first. Powerlifting: 3 x 5 Pull-ups 3 x 5 Ring dips Dynamic effort bench press 3-3-3-3-3-3-3-3-3 3 x 10 Deficit handstand push-ups 3 x

Warm-up: 10 minutes of shoulder mobility followed by 3 minutes of the following: 5 PVC front squats, 15 second FLR Workout: “Gator” Eight rounds for time of: 185 pound Front squat, 5 reps 26 Ring push-ups Post time to comments. Cool-down: Sit quietly for 3 minutes! ****”Training Vs. Competition”**** from CrossFit Silver Spring (MD). “The Barbell Hates Skinny” from CrossFit Lisbeth. In case you missed our