Tuesday, September 30, 2008

WOD

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 071408.

CF2CPPommel-th.jpg

Enlarge image

Operation Phoenix, The Final Chapter - video [wmv] [mov]

Monday, September 29, 2008

WOD

30 Muscle-ups for time

Post time to comments.

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


100 Muscle-ups, Ricky Frausto and Joe Westerlin, CrossFit Omaha - video [wmv] [mov]

Sunday, September 28, 2008

Rest Day

Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.

Saturday, September 27, 2008

Rest Day

Friday, September 26, 2008

WOD

5 rounds for Time:

800m Run
15 Thrusters 95lbs

Let's do this one outside so we don't disturb the VB Tourney!

Post your time to comments:

Thursday, September 25, 2008

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Wednesday, September 24, 2008

WOD


For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.  Kady and Allie working through Filthy Fifty.

Tuesday, September 23, 2008

WOD

Jesse after the Filthy Fifty

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Jesse and Takako great job today welcome to BU Crossfit.

Monday, September 22, 2008

WOD


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to: 072108

Tracy mashing through Grace

Sunday, September 21, 2008

Rest Day

Saturday, September 20, 2008

Rest Day

Friday, September 19, 2008

WOD


Run 5 K

Post time to comments.

Compare to: 080108



Katie,Allie,Aaron & Dan working on Grace!

Thursday, September 18, 2008

WOD

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.


WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to:072808

Aaron welcome to BU CrossFit

Tuesday, September 16, 2008

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments. 

Val welcome to Crossfit!


Compare to 072408

Monday, September 15, 2008

WOD


Clean and Jerk 3-3-3-3-3 reps

Post loads to comments. 





Kd push press during FGB

Sunday, September 14, 2008

Rest Day

Saturday, September 13, 2008

Rest Day

Friday, September 12, 2008

WOD


Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Kady Rrevis After FGB

Thursday, September 11, 2008

WOD

Hero's Workout

"Josh"
95 pound Overhead squat, 21 reps
42 pullups
95 pound Overhead squat, 15 reps
30 Pull ups
95 pound Overhead squat, 9 reps
18 pullups

For time:

Wednesday, September 10, 2008

WOD


Run 3K

Post your time:





Col BP McCoy, USMC, CO 7th Marines, author of "Passion of Command - The Moral Imperative of Leadership", on CrossFit and combat leadership - video [wmv] [mov
See Full Video - CrossFit Journal





Mike after FGB, Who removed the oxygen from the room!?

Tuesday, September 9, 2008

WOD

"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.

Add your points and post them to comments.

Compare to 080625.

Monday, September 8, 2008

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Sunday, September 7, 2008

Rest Day

Saturday, September 6, 2008

Rest Day

Friday, September 5, 2008

WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 080125.

Thursday, September 4, 2008

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

BU Soccer good work out yesterday!

Post loads and body weight to comments. 

Compare to 080718.

"Meet Henk - CrossFit Certification Seminar" - video [wmv] [mov]




Wednesday, September 3, 2008

WOD

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 080408 



Tuesday, September 2, 2008

WOD

Thomas Dodds and Mike Livergood relax on Pacific Beach San Diego

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.


Monday, September 1, 2008

WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.