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Warm-up- 10 minutes of hand-stand work, followed by 3 minutes of 5 explosive wall-ball shots, 5 box jumps, and a 50m run. Workout- “Kelly“ Five rounds for time of:Run 400 meters30 Box jump, 24 inch box30 Wall ball shots, 20 pound ball Post time to comments. Compare to 100915. Cool-down- spend 3 minutes working on […]

Workout- “Annie“ 50-40-30-20 and 10 rep rounds of:Double-undersSit-ups Post time to comments. Compare to 100813. “Universal Participation” of the 2011 CrossFit Open with Greg Glassman – video [wmv] [mov] Remember the 2010 CrossFit Games? – video [wmv] [mov] [HD mov]

Workout- Four rounds for time of: 500m row 25 GHD sit-ups 25 Ring Push-ups Post time to comments.

Workout- “Eva“ Five rounds for time of:Run 800 meters2 pood Kettlebell swing, 30 reps30 Pull-ups Post time to comments. Compare to 100514. “Pistol Progressions: Parts 1-2” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Warm-up-10 minutes of shoulder and hip mobility workWorkout-Five rounds of:5 Dumbbell deadlifts5 Dumbbell hang cleans5 Dumbbell push presses5 Dumbbell squatsIncrease the load each round. Rest as necessary between rounds.Post loads to comments.Compare to 100505.“Get Ready for the Open!” – video [wmv] [mov] Loading…

Warm-up- 5 minutes working bottom-of-the-squat mobility with your bottom-against-the-wall mobility drill. Then, the “junk-yard dog” warm-up, followed by the Burgener warm-up. Workout- Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100516. Get ready for the CrossFit Games Open competition at CrossFit Huntsville! “Major Hasan, ‘Star Officer’ ” by Dorothy Rabinowitz, The Wall

Warm-up- 6 minutes of Partner-assisted Hamstring stretches. Then- 5 minutes of 7 kipping swings, 7 hollow-rocks, 7 skin-the-cats Workout- Complete as many rounds as possible in 15 minutes of:15 Chest to bar pull-ups30 second Ring L-sit hold Post rounds completed to comments. GOHEAVY Workout- Front-squat: 5-5-5-3-3-3-1-1-1 “Insight Into the 2011 CrossFit Games” with Greg Glassman

Warm-upThree sets of Reverse Hyperextensions mixed with three sets of ab-work. This could be Ab-mat sit-ups, GHD sit-ups, band pull-downs, or other abdominal exercises. Vary load and reps as needed. Workout-Box Squat:2-2-2-2-2-2-2-2-2-2 Cool-down-Three sets of 10-15 stretch-band good-mornings. You should be hitting failure somewhere in this range on each set. Rest as needed between each

Warm-up- 5 minutes of the following Kettlebell complex, increasing weight as needed: One- arm KB DL, 5 each side One-arm KB hang-power clean, 5 each side One-arm KB push-press, 5 each side Broad jump across the width of the gym Workout- “Wittman“ Seven rounds for time of:1.5 pood Kettlebell swing, 15 reps95 pound Power clean,

“Ledesma“ Complete as many rounds as possible in 20 minutes of:5 Parallette handstand push-ups10 Toes through rings20 pound Medicine ball cleans, 15 reps Post rounds completed to comments. “The Reverse Hyper: Part 2” with Kelly Starrett, CrossFit Journalpreview video [wmv] [mov] Why salt matters