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Warm-up: 500m row followed by 10 minutes of overhead squat practice Workout: With a 3 minute continuously running clock complete 5 rounds of the following: 115# Overhead Squat, 10 reps 15 Toes to Bar Spend the remaining time performing as many bar facing burpees as possible Rest precisely 1 minute between each round Post total # of burpees […]

Workout: Deadlift 3-3-3-3-3 reps Benchmarks: “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups “The CrossFit Blues” from CrossFit Lisbeth. “Whatever Doesn’t Kill You Makes You Feel More Alive” with Eric Bach,CrossFit Journal preview video [wmv] [mov]

Warm-up: The Dennis Berry double-under drill Workout: Three rounds for time of: 50 Double-unders 25 Wallball “2-fer-1s”, 20 pound ball Post time to comments. Cool-down: Spend 5 minutes with a foam roller to the quads! “Coaches Prep Course: Programming Bias vs. Targeting” with Chris Spealler, CrossFit Journal preview video [wmv] [mov] Kevin Lowe takes on The 2011 Spartan Death Race REMINDER: Don’t

Workout: “Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post rounds completed to comments. “Handstand Push-up Drills With Jeff Tucker” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] From the Vault: Eva T. on today’s WOD – video [wmv] [mov]

Warm-up: 3 x 10 rebounding box jumps. Every rep must be touch and go! Workout: Complete as many rounds in ten minutes as you can of: 75# Hang power snatch, 10 reps 10 pistols, alternating legs Cool-down: PNF band stretch “Kendrick Farris Q&A” by Again Faster Equipment – video [wmv] [mov] “I Hate You, CrossFit” from CrossFit Sioux Falls (SD).

Warm-up: Group medicine ball toss followed by 5 minutes of practice on the kipping pull-up Workout: “Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Post time to comments. Cool-down: 10 minute squat test Go Heavy: Behind the neck Push-press 3-3-3-3-3-3-3 “Why ‘Brain Gyms’ May Be the Next Big Business” from Fast Company.

Warm up: 5-10 minutes of hip and shoulder mobility followed by a 400m run Workout: “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to comments. Cool-down: Spend 5 minutes with a trigger point ball on the calves “Teaching Perception” with Dr. Nicolas Romanov, CrossFit Journalpreview video [wmv] [mov] Ready for (almost)

Warm-up: Junk yard dog followed by Burgener warm-up Workout: Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Cool-down: 3 x 15 Reverse Hyperextensions “Breath” with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment – video [wmv] [mov] “Post Wodum Depression: How to Beat Now What Blues” from Practice CrossFit (OH).

Workout: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Benchmarks: “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. “Zero to 10 Handstand Push-ups” from CrossFit London (Canada).

Workout: “The Barbell Mile” with an Olympic Bar 45/35 complete the following for time: 400 meter run 25 Front Squat 25 Overhead Squat 25 Back Squat 400 meter run 25 Shoulder Press 25 Push Press 25 Push Jerk 400 meter run 25 hang power clean 25 hang power snatch 400 meter run “You Must Work Mobility!” from