21-15-9 Handstand pushup 20m Plate Push Toes to Bar Post time and scale to scores.

Midline Stability Today’s lesson is about getting stable enough to produce power. The more stabile your trunk the more power you can produce.. eg a bigger Deadlift. To learn this lesson we will Work to a 1 rm rack pull Then take 90% and perform 5×1 Here is a guy testing his Midline to it’s [...]

For time: 150 Wall Balls (9/7kg) 5 burpees on the minute every minute At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many wall balls as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep wallballs and [...]

“Jag 28” For time: Run 800 meters 28 Kettlebell swings (32/24kg) 28 Strict Pull-ups 28 Kettlebell clean and jerk (32/24kg each hand) 28 Strict Pull-ups Run 800 meters WOD Demo – http://media.crossfit.com/cf-video/CrossFit_WOD120513HeroJag28_SD.mov Post time and scale to scores.

Front Squat 1,1,1 Compare 02/02/12 Then For Time 60 Ring Dips 120m Sprint penalty for dropping off rings Post 1RM,time & scale to scores.

20 mins to find 1RM Snatch Then AMRAP in 8 mins 4 Power Snatch (50kg/35kg) 4 Snatch Grip Push Press 4 Overhead Squats Compare 09/04/12 Post 1RM, rounds & scale to scores. Misha Koklyaev – Snatch Grip Push Presses & 1 OHS

“Petranek” Petranek Baseline for time: 500m row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Compare 09/07/11 Then “Annie” For time 50-40-30-20 and 10 rep rounds of: Double Unders Sit-ups Compare to 24/01/12 Post time and scale for each workout to scores. Women, Weights, and Bone Density

For time 1km Row 30 Pistols (alternating) 15 Hang clean (100kg/60kg) *Scale weight appropriately. Clean can be power or squat. Post time and scale to scores. CFSK B’day

For time 30 Knees to elbows 20 Dead lifts (120kg/85kg) 150 Double under 20 Wall ball (9kg/7kg) 10 Dead lifts 150 Double under 20 Wall ball 5 Dead lifts 30 Knees to elbows Post time and scale to scores. CrossFit Games Regionals 2012 – Dan Bailey Vs Diane