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Warm-up: 400m run followed by group med-ball toss Workout: “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24″ box Run 800 meters U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, […]

Warm-up: Junk yard dog followed by Burgener Warm-up Workout: Hang Power Snatch 3-3-3-3-3 Cool-down: 3×10 WEIGHTED Reverse Hypers “Building Youth Fitness Through Rugby and CrossFit” with Phaidra Knight, CrossFit Journal preview video [wmv] [mov] “Feeling and Eating Better With CrossFit” – video [wmv] [mov]

Warm-up: PNF band stretch followed by 5 minutes of shoulder mobility Workout: For time: 225 pound Deadlift, 21 reps 50 Squats 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 50 Squats 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 50 Squats 135 pound Push press, 9 reps Post time to comments. Cool-down: Spend 5

Warm -up: Spend 5 minutes on the following sequence: 5 explosive wall balls, 5 push-ups, 5 kipping swings ********Workout:******** Complete as many rounds as possible in 15 minutes of: 15 ft Rope Climb, 1 ascent 10 Ring dips 20 Wall ball shots, 20 pound ball Post rounds completed to comments. Cool-down: Spend 5 minutes with a trigger point

Workout: Push Jerk 2-2-2-2-2-2-2-2-2-2 reps Post load(s) to comments. Benchmarks: “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to comments.9 “This, then, is how you should pray: “‘Our Father in heaven, hallowed be your name, Matthew 6:9

Workout: 30-20-10 rep rounds for time of: Wall ball shots, 20# ball Double-unders Immediately following completion of the workout you will have 5 minutes to establish a 1 rep max Clean. Barbell must be empty at the beginning of the 5 minutes. Post time and highest successful load to comments. He has made everything beautiful in

Warm-up: 500m Row followed by 10 minutes of Front Lever practice. Workout: 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint Post time to comments. Cool-down: Spend 5 minutes rolling out the quads

Warm-up: Partner-assisted Hamstring stretch Workout: Snatch balance 1-1-1-1-1-1-1 Cool-down: 10 minute squat test Don’t forget about our Split Jerk workshop and Cooking clinic: The Basics this weekend! Click on the link to register in MBO!

Warm up: Group med-ball toss Workout: 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps Post time to comments. Cool-down: Figure out what in the world just happened.Go-Heavy: Weighted pull-ups 1-1-1-1-1-1-1“Grocery Shopping” with Nick Massie, CrossFit Journal preview video [wmv] [mov]

Warm up: Handstand skills and drills Workout: Complete as many rounds and reps as possible in 10 minutes of: 275 pound deadlift, 5 reps 5 Handstand push-ups Cool-down: 3×10 Reverse Hypers“Coaches Prep Course: Managing Heavy Days” with Adrian Bozman,CrossFit Journal preview video [wmv] [mov] Make sure and check out our upcoming workshops and cooking clinics!