Saturday, February 28, 2009

Rest Day

Friday, February 27, 2009

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


Post time to comments.



Eric and a Push Press keep working hard man!

"Teens and Growth Spurts", CrossFit KidsCrossFit Journal Preview - video [wmv] [mov]



Thursday, February 26, 2009

WOD

Push Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Drew dropped by and wanted to see "Fran", man she likes oxygen!

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"Marine Combat Fitness Test" by Ole Miss Naval ROTC Program - video [wmv] [mov]

Wednesday, February 25, 2009

WOD

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

The Gym will be open at 6:00 a.m. Thursday if you wish to get in an early WOD.



Kara and Tom working through the Front Squat WOD



CrossFit Level 2 Certification with Jason Khalipa Part 2 - video [wmv] [mov]CrossFit Level 2 Certification with Jason Khalipa Part 2 - video [wmv] [mov]

Tuesday, February 24, 2009

WOD

Front squat 3-3-3-3-3 reps

Post loads to comments.

The Gym will open at 6:00am today.

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Sailor in Kabul


"CrossFit's New Three-Dimensional Definition of Fitness and Health" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

Monday, February 23, 2009

WOD

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.


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J.P. Bolwahnn of CrossFit San Diego - Mexico vs Argentina, USA Rugby Sevens

Sunday, February 22, 2009

Rest Day






"Clean Faults" by Mike Burgener - video [wmv] [mov]

Saturday, February 21, 2009

Rest Day

Friday, February 20, 2009

WOD

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

You may row it if you wish, it should be over 32 degrees outside, a great day.

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Post time to comments.


Nate enjoying his new rips the CrossFit way, Pullups!


"No Excuses" by CrossFit Camp Pendleton - video [wmv] [mov]

Thursday, February 19, 2009

WOD

Go through the CrossFit warm-up first!


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to: 081105.

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Hamstring Assessment with Kelly Starrett
CrossFit Journal Preview - video [wmv] [mov]

Wednesday, February 18, 2009

WOD

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to: 081029



Val and "Fran" wonder who won?

Coach Glassman Interview Part 2, CrossFit Journal Preview - video [wmv] [mov]

Tuesday, February 17, 2009

WOD

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.


Dan "Olmy" Olmstead posted the first sub 5 minute Fran at BU CrossFit, Good Job Dan!

Jimi Letchford, 2009 CrossFit Games



CrossFit Kids'
Class Part 2 - video [wmv] [mov]

Monday, February 16, 2009

WOD

"Fran"

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

Post time to comments.

Compare to: 081204


Allie knees to elbows good job Allie!

Sunday, February 15, 2009

Rest Day

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1stLt Flambert, HM1 Martin "Doc", Lt. Vanhorne, and Lt. Willis - USMC


Double-Unders by Tall Karl - video [wmv] [mov]


"The End of the First Pull" by Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]


Saturday, February 14, 2009

Rest Day

Happy Valentine's Day

Friday, February 13, 2009

WOD

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments. 



CrossFit Old Town - video [wmv] [mov]


Coach Glassman InterviewCrossFit Journal Preview - video [wmv] [mov]



Thursday, February 12, 2009

WOD

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

Post loads to comments.

Compare to: 080820


Kady Revis enjoying another WOD at BU CrossFit, Bellevue NE


2009 Affiliate Gathering: "The Evolution" by CrossFit by Overload - video [wmv] [mov]


Wednesday, February 11, 2009

WOD

"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.

Compare to: 081222


Mike push jerking headed for a personal record!



"Stretching is Dead" by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

Tuesday, February 10, 2009

WOD

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds and fractions of rounds completed to comments

Monday, February 9, 2009

WOD

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

Post loads to comments

Compare to: 081224




Bob Ludwig mixing it up with "Kelly"

Sunday, February 8, 2009

Rest Day





Dan "Olmy" Olmstead, 30 Muscle ups.

Saturday, February 7, 2009

Rest Day

Friday, February 6, 2009

WOD

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows


Post time to comments. 




Thomas ready for Kelly

Thursday, February 5, 2009

WOD

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

Post loads to comments.

Compare to: 081216



Melissa before the 30 Muscle up WOD

Has anyone seen Drew?





Wednesday, February 4, 2009

WOD

30 Muscle-ups for time

Post time to comments.

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

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Ashley Westerheide, First Muscle-up - video [wmv] [mov]

Compare to: 080929

Tuesday, February 3, 2009

WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Compare to: June 6, 2008 look in todays comments. This WOD was before we started webpage. 

Post time to comments.


National War College Lecture, Q & A Part 2, CrossFit Journal Preview - video [wmv] [mov]

This lecture is awesome and a free download at the CrossFit Journal.

Monday, February 2, 2009

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.

Compare to: No post were made 081121.

Sunday, February 1, 2009

Rest Day

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Andrew Standfield, Quebec City, Quebec


Deadlift Cue with Pat Sherwood by CrossFit Again Faster - video [wmv] [mov]


Gillian Mounsey, On the Road to the 2009 CrossFit Games Part 3 by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]