The series is performed as 3 reps of each movement listed below, without a break between movements. Be sure to review the proper stance, grip and hand position FIRST! Focus

The Classic CrossFit Warm up

One of our first video pages ever! The Classic CrossFit Warm-Up is 2-3 Rounds of 10-15 reps of : Sampson Stretch Overhead Squats GHD Sit-Ups Hip Extension Pull Ups Dips

The Fun Part

Five rounds for time of: Run 400 meters 20 Burpees 15 Two-hand dumbbell Bent over row, 50 pounds each Josh Everett 16:01, Kristan Clever 17:45 (35lb) The Mobility Project

Things to Come!

“The Chippa” from the 2011 OC Throwdown For time, with 17:00 time limit: 50 Wall Balls 40 Pull ups 30 Ring Dips 20 Power Snatches (115/75) 10 Burpees 20 Shoulder

Under Construction

Five rounds of: 20 GHD Sit-ups 5 Push jerk Michelle Kinney 5:52 with 115lbs wmv/mov The last four physcial skills listed on our Big Whiteboard are: accuracy, coordination, agility and

Just Doooo It

Complete as many rounds as possible in 15 minutes of: Row 250 meters 25 Push-ups Josh Everett 9 rounds + 129 meters, Kristan Clever 8 rounds I was

Watchful Eye

Three rounds for time of: 6 Muscle-ups 30 Wallball shots, 20 pound ball 12 Handstand push-ups 135 pound Power clean, 15 reps Chris Spealler 9:45, Kristan Clever 13:59 (16lb ball,

Inspired

“Nasty Girls” 3 Rounds for time: 50 Squats 7 Muscle-ups 10 Hang power cleans This is one of the original CrossFit WODs that gained notoriety with it’s inspiring, heart wrenching