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Warm-up: 10 minutes of shoulder mobility. Then 5 minutes of the following sequence: 5 ring rows, 10 push-ups, 15 walking lunges. Workout: “Moon” Seven rounds for time of: 40 pound dumbbell Hang split snatch, 10 reps Right arm 15 ft Rope Climb, 1 ascent 40 pound dumbbell Hang split snatch, 10 reps Left arm 15 ft Rope Climb, […]

Workout: Power clean 1-1-1-1-1-1-1 repsBenchmarks: “Amanda” Three rounds, 9-7- and 5 reps, for time of: Muscle-up 135 pound Squat snatch Post times to comments.Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment – video [wmv] [mov]

Workout: For time: 50 Pull-ups 10 Burpees 40 Pull-ups 20 Burpees 30 Pull-ups 30 Burpees 20 Pull-ups 40 Burpees 10 Pull-ups 50 Burpees Post time to comments.“Ring Handstand Push-Ups With Jeff Tucker” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Warm-up: 200m run, 200m backward run followed by group med-ball toss.Workout: Buy in: 30 Toes to Bar 3 Rounds: 400m Run 15 Kettlebell Swings 2 Pood 5 HSPU Buy out: 30 Toes to bar“I Love This Game” – video [wmv] [mov] —

Warm-up: 10 minutes of a slow to moderate pace row. Followed by 10 minutes of skill work on the “Bear Complex” Workout: “Bear Complex” 5 Rounds, 7 sets of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press Rest between rounds as needed. Notes: The Power clean must be seperate from the front squat.

Warm-up: 10 minutes of sprint and agility drills Workout: Five rounds for time of: Sprint 100 meters 25 Push-ups Cool-down: Instructor led group stretch Go-Heavy: Snatch Pulls 5×5 @ 110% Clean Pulls 5×3 @ 105%

Warm-up: THE Dennis Berry Double-under drill followed by 10 minutes of Snatch practice Workout: Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round Post time and total of all successful snatches to comments. Do not count missed reps. Cool down: 10 minute squat test. Make it farther than you did last time!

Warm up: Spend 3 minutes on the following: 5 strict ring rows, 15 second plank hold. Skill work: Spend 10 minutes practicing skills and drills on the chest to bar pull-up. Workout: Complete as many rounds as possible in 15 minutes of: 15 Chest to bar pull-ups 30 second Ring L-sit hold

Warm up: Spend 3 minutes cycling through the following: 5 squat jumps, 5 kipping swings, and 5 parallette sit-throughs. Workout: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Cool down: Instctor led group stretch.

Workout- 4 x 400m runs… with a catch. Run 400m as a group on the dirt course. The order you finish the 400m course is your score. After resting for 2 minutes, you will run the 400 again, but your finish place will be inverted and every athlete will start 10 seconds apart from the last.