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Warm-up:Partner-assisted Ham-string Mobility drills. Then, 30 calories on the C2 rower. Workout:“DT” Five rounds for time of:155 pound Deadlift, 12 reps155 pound Hang power clean, 9 reps155 pound Push jerk, 6 reps Compare to 100408. Cool-down:10 minute squat test!- try to get a little farther than you did last time! Post time to comments “Defining […]

Warm-up:10 minutes of Squat-therapy. Then, Burgener warm-up Workout: “Randy” 75 pound Power snatch, 75 reps for time. Cool-down: Butt-to-wall hip-opening stretches. (for your deep squat) Lifting weights after breast cancer The all-meat gingerbread house and other extreme holiday dinners “Learning the Handstand Walk” with DogTown CrossFit, CrossFit Journal preview video [wmv] [mov] Post time to

Warm-up:For 5 minutes warm-up with the following tasks in order: 2-5 reps of “V”push-ups, 10-30 single unders, 5-10 squat jumps Workout: “Nuts”For time:10 Handstand push-ups250 pound Deadlift, 15 reps25 Box jumps, 30 inch box50 Pull-ups100 Wallball shots, 20 pounds, 10′200 Double-undersRun 400 meters with a 45lb plate Post time to comments. Coffee and salt roasted

Warm-up:8 minutes of shoulder mobilization workThen, 3 minutes of- 10 PVC pipe Overhead squats, 25 foot bear crawl, 5 kipping swings on the pull-up bar Workout:Complete as many rounds as possible in 20 minutes of:5 Chest to bar Pull-ups10 Ring Dips95 pound Overhead squat, 15 reps Post time to comments. See you all tonight at

Warm-up:Three rounds- 20 seconds of vertical leaps, 20 seconds of strict push-ups, 20 seconds of rest.Then, Empty-barbell Clean practice, working up to work-weight for the day. Workout: “Elizabeth”21-15-9 rep rounds for time of:135 pound Squat cleansRing-dips Cool-down: 6 minutes of post-work out mobility work- The rules are you can do whatever you want, but you

Warm-up:Partner assisted hamstring-flexibility drills. Then,1 strict pull-up, 10 round-to-arched back good mornings2 strict pull-ups, 8 round-to-arched back good mornings3 strict pull-ups, 6 round-to-arched back good mornings4 strict pull-ups, 4 round-to-arched back good mornings5 strict pull-ups, 2 round-to-arched back good mornings scale strict pull-ups to ring-rows if necessary, and use any desired weight or band for

Workout: In order, attempt a max (and unbroken) effort at each of the following movements:max rope climbs in 1 minuteArms-only rope climbRing-dipsHandstand hold500m row400m runL-sit Cool-down:Pull out your Athlete Band Tracker and see if you got any closer to your next ranking! Post max efforts in each category to comments. Twice-Baked Acorn Squash- the latest

Workout: Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps Post reps for both exercises in all rounds. Compare to 091124. Post loads to comments.

Warm-up:25 foot down-and-back run, 1 burpee25 foot down-and-back run, 2 burpees25 foot down-and-back run, 3 burpees25 foot down-and-back run, 2 burpees25 foot down-and-back run, 1 burpeeThen, KB swing practice Workout: “Whitten“Five rounds for time of:22 Kettlebell swings, 2 pood22 Box jump, 24 inch boxRun 400 meters22 Burpees22 Wall ball shots, 20 pound ball Cool-down:10 minute

Warm-up: group med-ball toss, Then- Dynamic Bench-press warm-up Workout: “Lynne”Five rounds for max reps of:Body weight bench pressPull-ups Post reps for both exercises in all rounds. Compare to 100113. Cool-down:In a group, dig into the triceps with a trigger-point ball and work on extension of the elbow for 2 minutes on each arm. Post time