Warm-up: Running Drills 25 HS Kick-ups (along the wall, kick up as if preparing for a HSPU) 5 Rounds for time: 400 M Run 400 M Row Rest precisely 3 minutes between rounds. 10 Minutes: Hip Mobility Post thoughts and times to “comments”.

Warm-up: 50 double unders 20 burpee broad jumps Clean and Jerk: 1-1-1-1-1-1-1-1-HS For time: 50 OHS (135/93) 50 Walking Lunges 50 Sit-ups 50 Ring Dips Post thoughts and times to “comments”.

Warm-up: 400 M Run 3 Minutes of Plank Holds 30 Jumping Jacks Squat: 3-3-3-3-3 AMRAP – 8 Minutes: 1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) 3 Deadlift (315/203) Post thoughts and rounds completed to “comments”.

Warm-up: 25 Squat Jumps PVC Stretching/Mobility For time: Run 1600 M Rest 3 Minutes Run 1200 M Rest 3 Minutes Run 800 M Rest 3 Minutes Run 400 M Post thoughts and times to “comments”.

Warm-up: 2x 2 Rope Ascents 6 Burpees 50 Paces (high knees) In Place For time: In teams of two, complete 200 KB Swings (53/35) and 300 sit-ups. Both athletes MUST work at the same time; when one stops to rest, the other must also stop. Each time the group stops to rest, the athletes will [...]

Warm-up: 25 Squats 25 Sit-ups 25 Back Extensions For time and total reps: Death By Pull-ups With a continuously running clock, do one pull-up the first minute, two the second, three the third, and so on and so forth until you are unable to complete the pull-ups in the allotted minute. Row 2K M Death [...]

Warm-up: Muscle-up review and practice AMRAP – 10 Minutes: 60 Bar Facing Burpees 30 OHS (120/90) 10 Muscle-ups If you cannot do a muscle-up, do three pull-ups and three ring-dips for every muscle-up prescribed. This is the official fourth WOD for the 2011 CrossFit Games open sectional – many athletes haven’t made it past the [...]

  Warm-up: 50 Power Snatch (PVC) Press: 3-3-3-3-3 Diane 21-15-9 Reps for time: Deadlift (225/163) HSPU Please keep the following in mind: this workout is meant to take anywhere between 3 and 10 minutes, but really not much longer. Please scale accordingly. If you’ve tried the super complex band assisted HSPU modification, then you can [...]

Warm-up: 400 M Run 100 Single Skips 50 Double-unders 25 Tuck-Jumps Overhead Squat: 5-5-5 5 Rounds for time: 25 Squats 10 Power Clean (115/83) 7 Dead Hang Pull-ups By “dead hang” pull-up, we simply mean for athletes to complete the same range of motion of a kipping pull-up without any kip. The DH pull-up is [...]

Warm-up: 500 M Row 30 M Hand Stand Walk – HS Holds along the wall are a good substitution for beginners. Deadlift: 3-3-3-3-3 21-15-9 Reps for time: Pull-ups Burpees Post thoughts and times to “comments”.