Wednesday, November 30, 2011


Clean 3-3-3-3-3-3-3 reps

Josh Everett 308lbs. Post loads to comments.

The Paige, Kayla and Becky are back at BU CrossFit.

"CrossFit Endurance: Running Hills" with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

"Meet The Training Staff" - video [wmv] [mov] [HD mov]

"Reebok's Attention to CrossFit Feedback Boost Branding and Product Quality Initiatives" by Patrick Rishe, Forbes.

Tuesday, November 29, 2011


Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58.
Post time to comments.


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Hanging ring extension and Sots press.

"Q&A With Gary Taubes", CrossFit Journal preview video [wmv] [mov]

WOD Demo with Dusty Hyland and JC Nessa by Again Faster Equipment - video [wmv] [mov]

Chris Lofland on today's WOD - video [wmv] [mov]

"It has been said that democracy is the worst form of government except for all the others that have been tried."
- Sir Winston Churchill

Monday, November 28, 2011


225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Matt Chan 2:54, Dusty Hyland 3:04, Emmalee Moore 3:20.
Post time to comments.


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Level 1 Certificate Courses: CrossFit Rebel S.A., CrossFit Singapore,CrossFit Santa Clara, CrossFit Virtuosity, CrossFit Charlotte, CrossFit Twente.
CrossFit Coach's Prep Course: CrossFit Bellevue.

"Competition Day at Norco Running Gun" with Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]

WOD Demo with Dusty Hyland by Again Faster Equipment - video [wmv] [mov]

WOD Demo with CrossFit Verve - video [wmv] [mov]

From the Vault:
WOD Demo with Adrian Bozman, August 2007 - video [wmv] [mov]

"No Ditch for America" by Rich Karlgaard, Forbes.

Sunday, November 27, 2011

Rest Day

Saturday, November 26, 2011

Rest Day

Friday, November 25, 2011


Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Compare to 110228.


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"Our box 911 CrossFit, donated 110 turkeys to feed 110 needy families."
- Jim Sayih

"CrossFit Kids Trainer Course: Teen Weightlifting" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Overcoming Obstacles: Finding Innovative Ways to CrossFit" with CrossFit Flagstaff, CrossFit Journal preview video [wmv] [mov]

"Travel Safety" with Tony Blauer - video [wmv] [mov]

"Knowing yourself is the beginning of all wisdom."
- Aristotle

Thursday, November 24, 2011


5 Rounds for time of:

9 Hand Stand Push ups
25 Squats

The gym will be closed today.

Have a Happy Thanksgiving.

Post time to comments:

Compare to: 101126

Wednesday, November 23, 2011


For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

Compare to 100120.


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Shely Weinrich and daughter.

"Cooking With Massie: Prime Rib and Creamy Horseradish Sauce",CrossFit Journal preview video [wmv] [mov]

"Running In Sand" with Brian Mackenzie by Again Faster Equipment - video [wmv] [mov]

From the Vault:
GI Jane WOD Demo with Greg Amundson, July 2007 - video [wmv] [mov]

"Beautiful young people are accidents of nature, but beautiful old people are works of art."

Tuesday, November 22, 2011



Post loads to comments:

Compare to: 110906

Infant Swim Resource and CrossFit Kids thank you, the CrossFit community, for raising $600,000!

"For Competition and Community: CrossFit Bellevue" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]

"Grant Writing for Kids Programs" by Lura Poggi, and the "Power a Bright Future Grant", CrossFit Journal video [wmv] [mov]

Home Gym with Rob Hole - video [wmv] [mov]

Monday, November 21, 2011



For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments


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CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Perth,CrossFit New England, CrossFit Scottsdale, Alamo CrossFit.
CrossFit Kids Course: CrossFit Reston.

"Westside Barbell Speed Bench Day" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

"Mental Toughness" with Matt Hasselbeck - video [wmv] [mov]

"Be not afraid of growing slowly; be afraid only of standing still."
- Chinese Proverb

Sunday, November 20, 2011

Rest Day

Saturday, November 19, 2011

Rest Day

Friday, November 18, 2011


As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m

Post number of rounds to comments

Compare to: 110315


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"Been CrossFitting for 2 years. We are 120 miles from the closest CrossFit gym so we make do at the house in Oklahoma. Two years ago my wife Susie could not walk up stairs without breathing hard. Now she runs hills, WODs, does pull-ups, air squats like a machine, O-lifts, and overhead squats"
- Mark Eaton

"A Language to Diagnose: Part 6" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Days 4 and 5" by Rogue Fitness - video [wmv] [mov]

Thursday, November 17, 2011


AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

Post number of rounds to comments:
Compare to: 110817

Mike helps David with his sit ups.

Watch the videos, This WOD might be in the near future.

"Sticking It Out" with Oceanside CrossFit - video [wmv] [mov]

WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]

Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]

"The surest way not to fail is to determine to succeed."
- Richard Brinsley Sheridan

Wednesday, November 16, 2011


7 rounds for time of:

12 Sumo Deadlift high pulls 95 lbs
12 Push Press 95 lbs
Run 200m

Compare to: 110708

Tuesday, November 15, 2011


Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to: 100406

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"I am deployed to Afghanistan with a group of CrossFitters and we have been doing Hero WODs every Saturday, it is sort of our tradition. Today on Veteran's Day was Murph, complete with body armor."
- Jessica D Wright

"Competition Day at Pala Range" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

Benji Hoover on The Richest 5k Run - video [wmv] [mov]