• 400m Row (easy)
• 1 x Block Run with Lunges
• 20 Squats
• 10 Push-ups
• 20 squats
• 10 Push-ups
• Stretch and go through movements for 2min

Workout #1

6 rounds of:

• 50 x Squats
• Small Block Run/Run 400m

Post time to comments.

Workout #2

5 rounds of:

• L-Sit (hanging from bar), max hold
• Iso Prone Hold, max hold

Cool-down

• 2 x Block Run (easy)
• Stretch and go

• 2 x Block Run with Lunges
• skip for 1 min 
• 15 Squats
• 10 Push-ups
• skip for 1 min 
• 15 Squats
• 10 Push-ups
• Stretch and go through movements for 3min

Workout #1

• Row 1000m

Post time to comments.

Workout #2

For time:

• 21 Kettlebell swings @ 1.5 pood (24k men/16k women)
• 21 Burpees
• 18 Kettlebell swings @ 1.5 pood (24k men/16k women)
• 18 Burpees
• 15 Kettlebell swings @ 1.5 pood (24k men/16k women)
• 15 Burpees
• 12 Kettlebell swings @ 1.5 pood (24k men/16k women)
• 12 Burpees
• 9 Kettlebell swings @ 1.5 pood (24k men/16k women)
• 9 Burpees
• 6 Kettlebell swings @ 1.5 pood (24k men/16k women)
• 6 Burpees
• 3 Kettlebell swings @ 1.5 pood (24k men/16k women)
• 3 Burpees

Post time to comments

Cool-down

• 2 x Block Run (easy)
• Stretch and go

• 2 x Block Run with Lunges
• 20 OHS with Guide Pole/Broom Stick
• 10 Pull-ups
• 20 OHS with Guide Pole/Broom Stick
• 10 Pull-ups
• Stretch and go through movements for 5min

Workout

Complete as many rounds as you can in twenty minutes of:

• 6 x Toes to Bar
• 9 x Sit-ups
• 12 x Squats

Post rounds and fractions of rounds completed to comments.

Cool-down

• 2 x Block Run (easy)
• Stretch and go

• Push Jerk 5-5-5-5-5

Post load to comments.

Workout #2

21-15-9 reps of:

• Push Jerk @ 40k(male)/30k(female)
• Burpees

Post time to comments.

“Fixing Common Rowing Errors” with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

“The Rope Climb” with Greg Amundson – video [wmv] [mov]

Regional Preview: Week 5, May 25-27, 2012 – video [wmv] [mov] [HD mov]

• Small Block Run/400m Run
• 21 x Kettlebell Swings @ 24k(male)/16k(female)
• 12 x Pull-ups

Post rounds and fractions of rounds completed to comments.

• Row 500m
• 100 x Double-unders
• 15 x Hang Squat Cleans @ 60k(male)/40k(female)

Rest as needed between rounds

Post time for each round to comments.

Workout #1

For time and reps:

A1)    Small Block/400m Farmer Carry with Kettlebells @ 2 x 24k(male)/2 x 16k(female)
A2)    Pull-ups

A1)    Small Block/400m Sandbag Carry @ 2 x 15k(male)/1 x 15k + 1 x 7.5k(female
A2)    Push-ups

Team menbers complete copmponant A then componant B.

Post time and reps to comments.

Workout #2

For time and reps:

A1)    Small Block/400m Farmer Carry with Kettlebells @ 2 x 24k(male)/2 x 16k(female)
A2)    Box Jumps@ 24″(male)/20″(female)

B1)    Small Block/400m Sandbag Carry @ 2 x 15k(male)/1 x 15k + 1 x 7.5k(female)
B2)    Burpees

Team menbers complete copmponant A then componant B.

Post time and reps to comments.

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Workout #2

Two rounds for time of:

• Small Block Bun/Run 400m
• 21 x Med Ball Cleans @ 9k(male)/6k(female)
• Small Block Bun/Run 400m
• 21 x Burpees

Post time to comments.

” 7′s “

AMRAP in 7 min:

• 7 x Kettlebell Swings @ 24k(male)/16k(female)
• 7 x Pull-ups

Post rounds and reps completed to comments.

Workout #2

2 rounds of:

• Big Block Bun/Run 800m

5 minutes between the start of each rounds.

Post time for each round to comments.

Workout #3

” 7′s “

AMRAP in 7 min:

• 7 x Kettlebell Swings @ 24k(male)/16k(female)
• 7 x Pull-ups

Post rounds and reps completed to comments.