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Warm-up: 5 minutes of the following sequence: 5 sit-ups, 5 burpees, 5 wall ball shots 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, […]

Workout: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. Benchmarks: “Grace” 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. “Cooking With Nick Massie: Ginger Vinaigrette”, CrossFit Journalpreview

Warm-up: 3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds) Overhead Squat with broomstick Sit-up Back-extension Pull-up Dip Workout: Perform the following tests: L-sit for time. Handstand walk for distance. Chest to bar weighted pull-up for load. Snatch 1 rep for load. Post time, distance and loads to comments Powerlifting: 3 x 10

Workout:Row 1K @ 97-100% 25 Hand release push-ups rest 5 min Row 1K @ 97-100% 25 Hand release push-ups rest 5 min Row 1K @ 97-100% 25 Hand release push-ups “K-9 Igor and K-9 Diezel”, CrossFit Journal preview video [wmv] [mov] The Champions, Rich Froning and Annie Thorisdottir – video [wmv] [mov] Don’t forget about our

Warm-up: Sprint drills followed by working up to a heavy 1 rep deadlift NOT A 1RM Workout: For time: 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 50 yards 5 muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups Sprint 100 yards 5 Muscle ups 245 pound Deadlift, 10 reps 15 GHD Sit-ups

Warm-up: Group med-ball toss followed by 15 minutes of practice clean and jerk Workout: For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope

Warm-up: 500m row followed by 5 minutes of shoulder mobility Workout: As many rounds as possible in 3 minutes of: 3 Kettlebell swings 2/1.5 pood 12 Double-unders Rest 8 minutes As many reps as possible in 3 minutes of: 30/20# Dumbbell Thrusters Rest 8 minutes As many rounds as possible in 3 minutes of: 3 Burpees 12 Double-unders

Warm-up: 10 minutes of agility drills followed by tire burpees then muscle-up transition practice Workout: Three rounds, 12-9- and 6 reps, for time of: 135 pound Squat clean and jerk Muscle-up Post times to comments. Cool-down: 10 minute squat test. Make it father than you did last time! Powerlifting: 3 x 10 Kettlebell Deadlift 3 x 10 Hip/Back Extensions Max Effort Front

Workout: “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post time to comments. Reminder: Gymnastics workshop today at 12:00!Thanks to everyone who made it a great time last night by coming to the games viewing party! You guys are what makes this community special! “Peter Egyed the Coach: Part 1” with Peter Egyed, CrossFit Journalpreview

Workout: Three rounds for time of: Run 800 meters Rest 2 minutes Post time to comments. Benchmarks:“Karen” For time: 150 Wallball shots, 20 pound ball Post time to comments. “Cooking With Nick Massie: Bacon Sprouts”, CrossFit Journal preview video [wmv] [mov] “All Over the Map: Fronning and Kinney” by Again Faster Equipment – video [wmv] [mov]