Complete as many rounds in 20 minutes as you can of:
Post rounds and reps completed to comments.
“Nutrition Goal Setting” with Greg Amundson by Again Faster Equipment – video [wmv] [mov]
“Paoli’s Muscle-Up Progression: Part 1” by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Workout #1
Post load to comments.
Workout #2
21-15-9 reps of:
Post time to comments.
“Damper Setting and Drag Factor” with Shane Farmer, CrossFit Journal preview video [wmv] [mov]
“Cooking Zuppa Toscana” with Michele Vieux, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
WOD Clean 3-3-3-3-3-3-3 reps with Aja Barto – video [wmv] [mov] [HD mov]
“Murph”
For time:
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
Workout #1
Post time to comments.
Workout #2
5 rounds of:
Rest as needed between rounds.
Post load for Shoulder Press and reps for Overhead Lunges in each round to comments.
Rest Day
“Jag 28″
For time:
Jeff Leonard 18:58. Post time to comments.
Workout #1
Post load to comments.
Workout #2
Complete as many rounds in 20 minutes as you can of:
Post number of Push-ups completed comments.
Three rounds for time of:
Post time to comments.
“How Does It Feel to Have Succeeded?” with Dr. Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]
Workout #1
Post loads to comments.
Workout #2
Complete as many rounds as you can in 10 minutes of:
Post rounds and fractions of rounds completed to comments.
“What Body Part Are You Working?” with Todd Widman – video [wmv] [mov]
“Damper Setting and Drag Factor” with Shane Farmer, CrossFit Journal preview video [wmv] [mov]
Five rounds for time of:
Post time to comments.
“Working Efficiency On A Watt Bike” with Brian Mackenzie and Doug Katona by Again Faster Equipment – video [wmv] [mov]
5 rounds of:
Rest as needed between rounds.
Post load for Deadlift and reps for Pull-ups in each round to comments.
Rest Day
Warm-up
Workout #1
6 rounds of:
Post time to comments.
Workout #2
5 rounds of:
Cool-down
Warm-up
Workout #1
Post time to comments.
Workout #2
For time:
Post time to comments
Cool-down
Warm-up
Workout
Complete as many rounds as you can in twenty minutes of:
Post rounds and fractions of rounds completed to comments.
Cool-down
