WOD

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 071408.

Enlarge image

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

WOD

30 Muscle-ups for time

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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]

Rest Day

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

Rest Day

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:

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.

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.

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.

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

Rest Day

Rest Day

WOD

Run 5 K

Post time to comments.

Compare to: 080108

Katie,Allie,Aaron & Dan working on Grace!

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

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

WOD

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

Post loads to comments. 

Kd push press during FGB

Rest Day

Rest Day

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

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:

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!?

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.

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.

Rest Day

Rest Day

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.

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]

WOD

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

Post loads to comments.

Compare to 080408 

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.

WOD

"Nasty Girls"

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

Post time to comments.