Four rounds of:
Level 1
- 6 x Deadlift @ 120k
- 6 x Power Clean @ 80k
- 6 x Power Clean & Jerk @ 60k
Level 2
- 9 x Deadlift @ 80k
- 9 x Power Clean @ 60k
- 9 x Power Clean & Jerk @ 40k
Level 3
- 12 x Deadlift @ 60k
- 12 x Power Clean @ 40k
- 12 x Power Clean & Jerk @ 20k
Rest as needed between rounds
Post time for each round to comments.
“Running Drills: Part 2” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]
Taylor Filasky Interview on ABC’s Expedition Impossible – video [wmv] [mov]
Katie Hogan Vs Lindsey Valenzuela on the Thruster Ladder at the Southern California Regional – video [wmv] [mov]
AMRAP in 16 min of:
- 10 x Overhead Squats @ 45k(male)/32.5k(female)
- 4 x Muscle-ups
Post rounds completed to comments.
“CrossFit Longevity: Results” with John Van Every, CrossFit Journal preview video [wmv] [mov]
Predictions for the 2011 Games with Travis Bagent and Andy Stumpf – video [wmv] [mov]
Workout #1
- Shoulders to Overhead 5-5-3-3-1-1
Post loads to comments.
Workout #2
Five rounds, 30-25-20-15 and 10 reps, for time of:
Post time to comments.
“Striking Foot and Fist” with George Ryan, CrossFit Journal preview video [wmv] [mov]
“One Goal” with Mikko Salo – video [wmv] [mov]
5 rounds of:
- Big Block Run/Run 800m
- Overhead Lunges @ 25k(male)/15k(female), max reps in 2 minutes
Rest as needed between rounds.
Post time for Run and reps for Overhead Lunges in each round to comments.
“Cooking With Nick Massie: Calabacitas“, CrossFit Journal preview video [wmv] [mov]
“CrossFit UFC Throwdown“, CrossFit Journal preview video [wmv] [mov]
“Whatever Doesn’t Kill You Makes You Feel More Alive” with Eric Bach, CrossFit Journal preview video [wmv] [mov]
“Lynne”
Five rounds for max reps of:
- Body weight bench press
- Pull-ups
Rest as needed between rounds
Post reps for both exercises in all rounds.
Workout #1
3 minute AMRAP of:
Post time to comments.
Workout #2
Four rounds of:
Rest as needed between rounds
Post time for each round to comments.
Workout #3
3 minute AMRAP of:
Post time to comments.
Workout #1
- Squat Snatch 1-1-1-1-1-1-1
Post loads to comments.
Workout #2
Five rounds, 100-80-60-40 and 20 reps, for time of:
Post time to comments.
Five rounds for time:
- 15 x Deadlift @ 100k
- 20 x Box Jumps, 24 inch box
- 15 x Burpees
Post times to comments.
“Handstand Push-up Drills With Jeff Tucker” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Running Drills: Part 1” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Heart” with Heather Scaglione – video [wmv] [mov]
Rest Day
@ CrossFit Smash
Workout #1
Three rounds, 21-15- and 9 reps, for time of:
Workout #2
Three rounds, 21-15- and 9 reps, for time of:
Workout #3
Three rounds, 21-15- and 9 reps, for time of:
Workout #4
Three rounds, 21-15- and 9 reps, for time of:
- Squats
- Kettlebell Swings @ 24k
Workout #5
Three rounds, 21-15- and 9 reps, for time of:
Post time for each workout to comments.
Regional Update 4.3 – video [wmv] [mov]
Regional Update 4.2 – video [wmv] [mov]
Five rounds of (a) + (b):
(a). Deadlift, 3 reps
(b). 3 minute AMRAP
- 6 x Kettlebell Swings @ 24k
- 3 x Burpees
Rest as needed between rounds
Post load for (a) and reps for (b) in each round to comments.
Team Workout
For time:
- 150 x Pull-ups
- 150 x Kettlebell swings @ 24k(male)/16k(female)
- 150 x Toes to Bar
- 150 x Double-unders
- 150 x Sit-ups
- 150 Clean & Jerk @ 40k(male)/30k(female)
Teams of 2. Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups before moving onto the next task. All tasks are to be completed in order. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.
5 rounds of:
- Snatch Balance, 3 reps
- Box Jumps @ 24″ (max reps in 90 seconds)
Rest as needed between rounds.
Post load for Snatch Balance and reps for Box Jumps in each round to comments.
