Perform on Clean and Jerk every minute on the minute for 20 minutes.

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"Dynamic-Effort Squat Day at Westside Barbell Part 1" with Louie Simmons, CrossFit Journal preview video [wmv]

Ingredients:

3 eggs

1/2 cup coconut oil

1-2 tablespoons raw honey

1/2 teaspoon pure vanilla extract

1/4 cup coconut flour

1/4 cup unsweetened shredded coconut

1/2 teaspoon sea salt

1/2 teaspoon baking soda, (gluten and aluminum free)

Directions:

In a small bowl, blend eggs, coconut oil, honey and vanilla with a hand mixer. Add coconut flour, salt, baking soda and shredded coconut. Allow batter to sit and thicken just a bit. Grease cupcake pan with coconut oil. Spoon ¼ cup cupcake batter into each cupcake mold. Bake at 350° for 18-20 minutes. Remove cupcakes from oven and allow to cool for 20 minutes. Frost with your choice of frosting.

Ingredients:

¼ cup organic coconut flour

¼ teaspoon sea salt

¼ teaspoon baking soda, (gluten and aluminum free)

1 teaspoon cinnamon

2 eggs

¼ cup extra virgin organic coconut oil

½ teaspoon pure vanilla extract

1-2 tablespoons raw honey

1 banana, mashed

½ cup 100% cacao unsweetened baking chocolate, chopped

Directions:

In a medium bowl, combine coconut flour, salt, baking soda and cinnamon. In a large bowl, combine eggs, oil, honey and bananas. Mix dry ingredients into wet thoroughly. Stir in chocolate chips. Grease a pan (or you can use a muffin tin), with coconut oil and lightly dust with coconut flour. Bake at 350° for 18-22 minutes. Cool and serve.

*You can also add walnuts or any nuts of your choice.

Ingredients:

1/2 can (200mls) organic unsweetened coconut milk

1/2 cup frozen blueberries

1/2 cup frozen strawberries

1-2 tablespoons organic raw almond butter

Directions:

Blend all ingredients until smooth.  Adjust quantities of coconut milk and frozen fruit to your preferred thickness.

Ingredients:

1 cup 100 % cacao unsweetened bakers chocolate (approximately1 bar)

1/2 coconut oil

1 tablespoon raw honey

1 tablespoon pure vanilla extract

pinch of sea salt

Directions:

Combine all ingredients in a bowl and melt.  To melt chocolate and oil, place in the top of a double boiler over hot, but not boiling, water. Stir until melted.  Place bowl in the refrigerator until it becomes thick.  Whip with a hand mixer until the icing becomes thick and fluffy.

*Sprinkle shredded coconut, or cacao nibs on top of iced cupcakes.

For time:
135 pound Thruster, 10 reps
20 Pull-ups
40 Double Unders
135 pound Thruster, 15 reps
30 Pull-ups
60 Double Unders
135 pound Thruster, 20 reps
40 Pull-ups
80 Double Unders

Post time to comments.

"Climb This Way" with Adam Neiffer, CrossFit Journal preview video  [wmv]

Deadlift 2-2-2-2-2-2-2-2-2-2 reps

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"Beast of the East" with Ben Bergeron by Again Faster Equipment,CrossFit Journal preview video [wmv]

Ingredients:

1/2 cup coconut oil, melted

1 tablespoon raw honey

1 teaspoon pure vanilla extract

pinch of salt

Directions:

Mix all ingredients into warm coconut oil. Place the bowl in the freezer in order to cool it down. It is very important to check on it every couple of minutes to catch it before it gets too cold. Take it out of the freezer right when it starts to get cloudy.

Continue to whisk the frosting as it gets cloudier and cloudier and eventually turns into a whipped butter consistency.

Five rounds for time of:
15 Burpees
15 Handstand push-ups
15 Pull-ups

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Spencer Hendel does a heavy "Karen" - video [wmv]

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

"The Reverse Hyper: Part 1" with Kelly Starrett, CrossFit Journalpreview video

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of
five rounds to comments.

"Developing the Behind-the-Neck Split Jerk With Coach B: Part 1" by Again Faster Equipment, CrossFit Journal preview video [wmv]

Three rounds for time of:
50 Box Jumps, 24" box
75 pound Hang power snatch, 25 reps

Post time to comments.

"Bringing CrossFit to Endurance Athletes" with T.J. Murphy and Brian Mackenzie by Again Faster Equipment, CrossFit Journal preview video [wmv]

Back Squat 1-1-1-1-1-1-1 reps

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"Andrew Bernstein on Stress: Parts 5-6", CrossFit Journal preview video [wmv]

21-15-9 reps of:
95 pound Overhead Squats
Handstand Push-ups

Post time to comments.

"Dynamic-Effort Squat Day at Westside Barbell Part 2" with Louie Simmons, CrossFit Journal preview video [wmv]

Hang power clean 2-2-2-2-2-2-2-2-2-2 reps

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Snatch workout with Mikko Salo and Graham Holmberg - video [wmv]

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

"Challenge Yourself to Something New" with Kosta Xigagos, CrossFit Journal preview video [wmv]

For time:
60 Burpees
Clean 135 lbs, 9 reps
40 Burpees
Clean 135 lbs, 15 reps
20 Burpees
Clean 135 lbs, 21 reps

Post time to comments.

"Insight Into the 2011 CrossFit Games" with Greg Glassman - video [wmv]

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

"Get Ready for the Open!" - video [wmv]

Two rounds of:
Tabata Squats
Muscle-up for four minutes
Rest

No rest between finishing squats and muscle-ups. This is a 16-minute
workout with rest at 8 minutes. Multiply lowest squat count for all
eight intervals by the number of muscle-ups completed in four minutes
for each round and post to comments. Substitute 3 pull-ups and 3 dips
for each muscle-up if necessary.

Tony - "Elizabeth"

10-9-8-7-6-5-4-3-2-1 reps of:
135 pound Deadlift
135 pound Power Clean
135 pound Push Press

Post time and load to comments.

"Pistol Progressions: Parts 1-2" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv]

30-25-20-15-10 and 5 rep rounds of:
Burpees
Pull-ups

Post time to comments.

"Universal Participation" of the 2011 CrossFit Open with Greg Glassman - video [wmv]

Five rounds for time of:
30 Push-ups (deload)
30 Box jumps, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Remember the 2010 CrossFit Games? - video [wmv]

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

"Assisted Pull-up" with Jami Tikkanen - video [wmv]

Back Squat 5-5-5-5-5 reps

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"Breathing" with Chris Michelmore - video [wmv]

Four rounds for time of:
25 Kettlebell swings, 2 pood
25 Pull-ups
25 Push-ups
25 Knees to Elbows

Post time to comments.

"Change" with Greg Glassman on the 2011 CrossFit Games, CrossFit Journal preview video [wmv]

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv]

Complete as many rounds as possible in 20 minutes of:
95 pound Power Snatch, 5 reps
95 pound Clean, 10 reps
15 Pull-ups

Post rounds and fractions of rounds completed to comments.

"The Couch Stretch" with Jami Tikkanen, CrossFit Journal preview video [wmv]

Deadlift 1-1-1-1-1-1-1 reps

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"Women Of The 2010 CrossFit Games" - video [wmv]