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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

Warm-up: 3 x 10 GHD Sit-ups. Take 2 seconds to reach full extension and explode out of the bottom! Workout: Back Squat 3-3-3-3-3 reps Post loads to comments. Cool-down: 3 x 15 band good mornings “CrossFit Endurance: Multi-Sport Programming” with John McBrien,CrossFit Journal preview video [wmv] [mov] “We cannot always build the future for our youth, but we can build

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: 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

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

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