PushMore

In 15 minutes, complete as many rounds as possible of:
Run 100m
7 Muscle Snatch @ 40kg/25kg

Beginner: Scale movements as necessary.
Advanced: Muscle Snatches @ 50kg/30kg.

Strength Menu:
All levels: Push Jerk 3-3-3-3-3

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Muscle Snatch demo from CrossFit MSP:-

Seven rounds for time of:
7 Front Squats @ 60kg/40kg
7 Pull Ups

Beginner: Scale movements and loads as necessary.
Advanced: Front Squats @ 75kg/50kg, chest-to-bar pull ups.

Strength Menu:
All levels: Handstand hold for max time x 3 sets (rest 90 seconds between efforts)

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Workout demo at CrossFit NorCal:-

“Isabel”

30 Snatches @ 60kg/40kg for time.

*Compare to 113011.

Beginner & Intermediate: Scale movement and load as necessary.

Strength Menu:

All levels: Rest and mobility drills of choice. For reference, visit Mobility WOD.

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Recommended pre-WOD mobility drills:-

Four rounds for time of:
Run 400m
20 Burpees

Beginner: Complete 15 burpees each round.
Advanced: Complete 25 burpees each round.

Strength Menu:
All levels: Power Clean 3-3-3-3-3

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Registration for the Reebok CrossFit Games Open 2012 starts today. Head here for details. To get things pumped up, here are the highlights from the 2011 Games:-

75 Push Jerks @ 40kg/25kg for time.
*Each time you break, do 5 push ups immediately.
**Compare to 082311.

Beginner: Complete 50 reps, scaling load as necessary.
Advanced: Push Jerks @ 50kg/30kg.

Strength Menu:
Beginner: Spend 10 minutes practicing handstands/handstand push ups.
Intermediate & Advanced: 3 x Max Reps Strict Ring Dips(rest 90 seconds between sets)

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Pre-workout Mob RX:-

Seven rounds for time of:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Squats

Beginner: Complete 5 rounds.
Advanced: Complete 10 rounds.

Strength Menu:
Beginner: Deadlift 5-5-5-5-5
Intermediate & Advanced: Deadlift 5 x 5(Load is at 90% of current 5RM)

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Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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Four rounds of:
Run 400m
Rest 2 minutes

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Chris McDougall: Are we born to run?

Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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“Death by Handstand Push Ups”

With a continuously running clock, do 1 handstand push up the first minute, 2 handstand push ups the second minute, 3 handstand push ups the third minute.. continuing for as many minutes as you are able to. Use as many sets as needed to complete the handstand push ups.

*Compare to 072611.

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Deep water solo-climbing:-

Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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Eight rounds of:
20 seconds Push Ups
10 seconds Rest
20 seconds Squats
10 seconds Rest

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From the K-Star:

Happy Chinese New Year to all who celebrate! Please note that the gym will be closed from 23/1/2012 to 29/1/2012. We will still be posting up WODs, so no reason to lay off completely! Enjoy the holidays!

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OPT‘s “Flight Simulator”

For time of:
5 Unbroken Double Unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

*You MUST stop between sets. You CANNOT skip singles in between sets.

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Manny Pacquiao, currently the best pound-for-pound boxer in the world:-