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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 […]

Warm-up: Three rounds of – 10 sumo-deadlift high-pulls, 5 Burpees, 3 laps around the gym Workout: “Collin“ Six rounds for time of:Carry 50 pound sandbag 400 meters115 pound Push press, 12 reps12 Box jumps, 24 inch box95 pound Sumo deadlift high-pull, 12 reps Cool-down:6 minutes of Trigger point therapy on calves Post time to comments.

Warm-up:5 minutes of group med-ball toss, Then double-under and Pull-up skill work Workout:Seven rounds for time of:5 Handstand push-ups185 pound Deadlift, 10 reps10 Chest to bar pull-ups20 Double-unders Cool-down:2×20 strict toes to bar Kids Competition at CrossFit Relentless with CrossFit New England. When the stomache ache keeps coming back

Warm-up:5 minutes – work on external rotation of the legs and hips10 minutes – work up to a heavy set of 3 back-squats Workout:Tag-team. With a continually running clock, athlete 1 performs as many sit-ups as possible in 30 seconds, while athlete 2 performs as many Burpee pull-ups as possible. After 30 seconds have elapsed,

Warm-up:500m row, followed by 10 perfect push-ups5 Minutes of Rack position workThen, 5×5 HPC on an empty bar Workout:Hang power clean 3-3-3-3-3-3-3 reps Compare to 061229. Cool-down:5 x 10 reps on the reverse hyper Post number of rounds completed to comments. “We Got the Science” with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

Warm-up:5 minutes of Team Med-Ball Tosses 8 Minutes of Hip Flexion/Leg extension mobility work Workout:Complete as many rounds as possible in 20 minutes of:30 second Handstand hold30 second Squat hold30 second L-sit hold30 second Chin over bar hold Cool-down:Spend 2 minutes working on Thoracic mobility by relaxing on a foam roller running parallel to the

Warm-up:“Junk-yard-dog” Warm-up, followed by the Burgener warm-up Workout:Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Compare to 090617. Cool-down:3 x 15 reverse hyper Post time to comments. “The Burgener Warm-Up” with Coach Mike Burgener, CrossFit Journalpreview video [wmv] [mov] The Importance of Deliberate Practice- From The Art of Manliness

Warm-up:50 foot shuttle runs- running, back-pedaling, bear-crawl, crab-walk, leap-frog, buddy-carryThen,Burgener warm-up and snatch drills Workout:As many rounds as possible in 8 minutes of :55 pound Hang-power snatches, 10 repsPlank-Burpees, 10 reps Cool-down:Immediately transition into Free-standing Hand-stand balance work! Post time to comments. YUM- try Berries and “Cream”… another creation from Robert Simmons When your blood

Warm-up:Three rounds of:10 Resistance-band Good Mornings,3 laps around the gym (two forwards, one back-pedal) Then,Practice the Deadlift and work up to your work weight Workout:Complete as many rounds as possible in 12 minutes of:400 meter run5 Deadlifts Cool-down:Posterior extensor PNF stretches Post time to comments. Below are the current nominees for our Athlete committee positions.

Warm-up:6 minutes of Balance drills- Cat balance walk, rail walking, accuracy hops. Every “loss” of balances = 5 burpees!Then,3×5 Explosive Wall-ball shots3×5 V-push-ups Workout: “Blake“ Four rounds for time of:100 foot Walking lunge with 45lb plate held overhead30 Box jump, 24 inch box20 Wallball shots, 20 pound ball10 Handstand push-ups Cool-down:Ankle strength and mobility drill