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Three rounds for time of: 10 Muscle-ups10 Forward rolls20 One legged squats, alternatingHandstand walk 20 yards

Warm-up: Row for 3 minutes, then 5 minutes of Group med-ball toss Workout:Five rounds for time of:Row 500 meters135 pound Thruster, 7 reps Cool-down:End the day with 10 minutes of pistol practice Post time to comments. “Courage is being scared to death, but saddling up anyway.”– John Wayne Sports training for babies and toddlers

Warm-up:Group Med-ball toss, Then 10 minutes of muscle-up transition practice Workout:In teams of three, complete the following for time:100 Med-ball-toss Burpees with a 14 pound ball100 Goblet Squats (72/53 pound Kettlebells)100 Strict Rings-to-chest pull-ups Only two members of your team may work at any given time. Post team and total time to comments. Cool-down:Shoulder mobility

“Fight Gone Bad!“ Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a

Warm-up:Burgener warm-up and assistance exercises. Workout:Snatch: 1-1-1-1-1-1-1-1-1-1 reps Cool-down:End the day with 3 rope ascents, or 5 minutes of attempts. Practice as many new climbing techniques as possible. Post loads to comments. Losing weight, feeling great, looking good naked, sure that’s nice, but don’t forget why we really need to get fit “Baseline Workouts” with CrossFit Pacific

Warm-up:Group Med-ball toss, Then, five minutes of:Strict Push-ups, Bear-crawl, and V-sit-ups ( any order and any number of reps…just get warm!) Workout:As many rounds as possible in 15 minutes of:3 Rope climbs,15 GHD sit-ups15 Push-ups Cool-down:IT Band attack! The IT band doesn’t really “stretch”, but spending 10 minutes working a trigger-point ball into the surrounding

Warm-up:Partner-assisted Handstand practice Workout: “Diane“ 21-15-9 reps of:225 pound DeadliftHandstand push-ups Cool-down:10 minutes of ankle strengthening and mobility drills Post time to comments. Below is the final list of Candidates for our Athlete Committee. Voting will begin on December 7th and last through the end of that week! Women’s social coordinator nominees: Emily Davis, Katie

Warm-up:10 minute Kettlebell complex. followed by Turkish-get-up practice Then, one-arm Kettlebell Clean and Jerk skill work Workout:Five rounds for time of:5 one-arm KB clean and Jerks, right arm5 goblet squats5 one-arm KB clean and Jerks, left arm5 goblet squats Cool-down:10 minutes of work on shoulder mobility through thoracic spine trigger-point work Post time to comments.

Warm-up:7 minutes of shuttle movement drills- Bear crawl, lunge, lateral runs, back-pedaling, etc. Workout: “Nicole”As many rounds as possible in 20 minutes of:Run 400 metersMax rep pull-ups Cool-down:3×15 partner-assisted Glute-Ham raises Post total number of pull-ups completed, and rounds it took to get there to comments. Basic Breathing Practices By Hayley Parlen Guts + glory

Warm-up:Strict pull-ups, kipping pull-up progression practice. Workout: as many rounds as possible in 4 minutes of:50 meter sprint,5 burpeesRest three minutes, then:As many rounds as possible in 4 minutes of:7 jump-squats7 push-upsRest three minutes, then:As many rounds as possible in 4 minutes of :10 lunge-steps10 sit-ups Cool-down:spend 5 minutes attacking your posterior chain (glutes) with