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Warm-up- A few minutes of shoulder mobility prep, then three sets of the following KB complex, 5-10 reps of each movement in order. Gradually increase the KB weight for each set. deadlift SDLHP one-hand swings front-squat one-arm push-press Workout- As many rounds as possible in 10 minutes of: 135 pound Sumo Deadlift High-pull, 4 reps […]

Warm-up- 2 x 20 GHD sit-ups. Then, 10 minutes of calisthenic and agility drills Workout- “Holbrook“ Ten rounds, each for time of:115 pound Thruster, 5 reps10 Pull-ups100 meter SprintRest 1 minute Post fastest and slowest rounds to comments. Enlarge image U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special

Warm-up- 3 x 15 Reverse Hyper-extensions Workout- Five rounds for time of: Deadlift, 5 reps 21 ring-dips Post load and time to comments. GOHEAVY workout- Press 3-3-3-3-3-3-3-3 Post loads as well as chains, bands, or any accommodating resistance methods used. “Flowmaster Chuck” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov] Compete March 4-6 in

Kelley Berger July 22nd, 1988 – February 4th, 2011 You will be dearly missed Warm-up- “Junk-yard dog” warm-up followed by 3 sets of 10 partner-assisted Push-up / Glute-ham raises. Then- 6 minutes of mobility work Workout- Overhead Squat 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 100619.

Warm-up- Partner-assisted hamstring stretches, followed by 3 minutes of- 5 skin the cats, 5 strict pull-ups Workout- “Fran”Three rounds, 21-15- and 9 reps, for time of:95-pound ThrusterPull-ups Post time to comments. Cool-down- 10 minute squat test- try to get farther than you did last time! “The Hazards of Nerd Supremacy: The Case of WikiLeaks” by

Workout- For time:100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Post time to comments. Compare to 100120

Workout- For time:225 pound Deadlift, 21 reps400 meter Run225 pound Deadlift, 18 reps400 meter Run225 pound Deadlift, 15 reps400 meter Run225 pound Deadlift, 12 reps400 meter Run Post time to comments.

Workout- For time:135 pound Thruster, 15 reps35 pound weighted Pull-up, 15 reps95 pound Thruster, 21 reps20 pound weighted Pull-up, 21 reps65 pound Thruster, 36 reps36 Pull-ups Post time to comments.

Workout- For time:20 inch Box jump, 50 repsRope climb, 5 ascents1.5 pood Kettlebell swing, 50 reps50 sit-ups40 pound dumbbell Hang power clean, 50 reps800 meter Run50 Back extensions Post time to comments. Compare to 070210.

Warm-up- 3 mintues of 10 exlposive wall-ball shots, 10 reverse hyperextensions. Workout- Clean 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 100630. Next CF 101 class will start FEB 8th! Tired of your regular workout routine? If you have ANY feedback about this weekend’s Throw-down competition that could help us make any future events better, PLEASE