110610

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

or

Complete as many rounds as possible in 20 minutes of:

20 Pull-ups

20 Ring Dips

20 Burpees

Rest 5 minutes.

Back Extensions 3x20

Post time to comments.

110609

Push Jerk 5x2x79%

Rest 5 minutes.

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Rest 5 minutes.

GHD Sit-ups 3x20

Post load and time to comments.

"Max 25lb Weighted Pull-ups" with Dave Castro, Dave Lipson, Mikko Salo, Juha Kangasniemi and Christy Phillips - video [wmv] [mov]

110608

Overhead Squat 3x2xM.E.

Rest 5 minutes.

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Post load and time to comments.

"Shoes, Barefoot Running and Lance Armstrong" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

110607

Back Squat 3x2x91%

Rest 5 minutes.

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Rest 5 minutes.

Back Extensions 3x20

Post reps for both exercises in all rounds.

"How To Miss" with Coach Mike Burgener - video [wmv] [mov]

110606

Weighted Pull-ups 7x1xM.E.

Rest 5 minutes.

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.

The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post load and add your points and post them to comments.

"Coaches Prep Course: Managing Heavy Days" with Adrian Bozman, CrossFit Journal preview video [wmv] [mov]

110605

Power Clean 7x1xM.E.

Rest 5 Minutes.

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post load and time to comments.

Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment - video [wmv] [mov]

110604

Deadlift 3x2x91%

Rest 5 minutes.

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.

A Glimpse at Mikko's 2011 Games Training - video [wmv] [mov]