Tuesday, April 30, 2013

WOD

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope pulls, 16k kettlebell
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
Post time to comments.
Compare to 121008.
TaiRandall_burpees_th.jpg
Enlarge image
Matt Griffin.

"Chad Vaughn, 315 pound Clean and Jerk" - video [wmv] [mov] [HD mov]

Monday, April 29, 2013

WOD

Front squat 2-2-2-2-2-2 reps
Post load(s) to comments.
Compare to120723


HarneyL1_StrongL1_EthosL1_ColumbusL1_RanchL1_XFactorL1_MorristownL1_CharlotteL1_ColosseumL1_MundoL1_TwenteL1_CF09L1_B4CL1_FtStewartL1_ChicagoCPC_Paek360CFK_TH.jpg
Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: Harney Sports Complex, CrossFit Strong, CrossFit Ethos, CrossFit Columbus, CrossFit Ranch, CrossFit X-Factor, CrossFit Morristown, CrossFit Charlotte, CrossFit Colosseum, CrossFit Mundo, CrossFit Twente, CrossFit 09, CrossFit B4C, Ft Stewart, GA.
CrossFit Coach's Prep Course: CrossFit Chicago.
CrossFit Kids Courses: Peak 360 CrossFit.

"Behind the Scenes of the CrossFit Games Open: Part 2," CrossFit Journal video [wmv] [mov] [HD mov]

Sunday, April 28, 2013

Rest Day

Saturday, April 27, 2013

Rest Day

Friday, April 26, 2013

WOD


Five rounds for time of:
7 Muscle-ups
Run 400 meters
Post time to comments.
2013RDMeeting_th.jpg
2013 Reebok CrossFit Games Regional Director meeting.

Thursday, April 25, 2013

WOD

Complete as Many Rounds as Possible in 12 minutes of:
 5 Push ups
10 Sit ups
15 squats
Post number of rounds to comments:
Compare to: 130123

BarbPaa_PostWOD_417.jpg
Enlarge image
Rob Bolger.

"Behind the Scenes of the CrossFit Games Open: Part 1," CrossFit Journal video [wmv] [mov] [HD mov]

"Passacaglia" by Caroline Shaw.

Wednesday, April 24, 2013

WOD


3 reps Overhead Squats increase each set and 15 reps of Ring dips

3-15-3-15-3-15-3-15-3-15
Post loads to comments:


AustinCronnelly_AnneFlip3_th.jpg
Enlarge image
Anne Shaneen.

"Welcome to the Fold" by Emily Beers, CrossFit Journal article [pdf]


Tuesday, April 23, 2013

WOD

"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
Post time to comments.
JustinSchmalls_Hero_th.jpg
Enlarge image

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

"To Know A Hero" with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]

Monday, April 22, 2013

WOD

3 Rounds for time of:
Run 400m
Front squat 145lbs 7 reps
post time to comments:

Sunday, April 21, 2013

Rest Day

Saturday, April 20, 2013

Rest Day

Friday, April 19, 2013

WOD

As Many Rounds As Possible in 20 minutes of:
7 Deadlifts 225lbs
11 Burpees Jumping over the bar
15 Sit ups
Post your rounds to comments:
Stacey loving the Push Jerk at BUCrossFit

Thursday, April 18, 2013

WOD


8 one legged squats (alternate)
Run 100m 12 front squats 95 lbs
Run 100m 24 squats
Run 100m 12 overhead squats
Run 100m 24 kettle bell swings 1.5 pood
Run 200m 
Bailey nailing the push jerks today!

Wednesday, April 17, 2013

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
Compare to: 121114

MattUpanavage_OHLungingducks_th.jpg
Enlarge image
Matt, Zak, Gabe, and Lukas Upanvage.

"Suffer the Children" by Chris Cooper, CrossFit Journal article [pdf]

CrossFit Games Update: April 16, 2013 - [video]

Tuesday, April 16, 2013

WOD

For time:
20 Push ups
40 Squats
Run 200m
25 Kettlebell swings 1 1/2 pood
40 squats
Run 200m
20 Pull ups
40 squats
Post time to comments
RichardHernandez_tire_th.jpg
Enlarge image
Michael Hernandez.

"Box Profile: CrossFit Calgary" with Brett Marshall, CrossFit Journal video [wmv] [mov] [HD mov]

Monday, April 15, 2013

WOD

5 rounds for time of:
9 Hand Stand Push Ups
9 Sumo Deadlift High Pulls 75lbs
Run 400m
Post to Comments:


Sunday, April 14, 2013

Rest Day

Saturday, April 13, 2013

Rest Day

Friday, April 12, 2013

WOD

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
Post time to comments.
Compare to 100419.
GregBishop_13.5_th.jpg
Enlarge image
Alec Smith, Workout 13.5.

"College-Bound Rower: Ryan O'Rourke" CrossFit Journal video [wmv] [mov] [HD mov]

Thursday, April 11, 2013

WOD

For time:
95 pound Thruster, 45 reps
45 Pull-ups
Post time to comments.


ChrisBruno_LaurenPlumey_th.jpg
Enlarge image
Lauren Plumey, Workout 13.4.



"Dieter's Room" by Emily Beers, CrossFit Journal article [pdf]

Wednesday, April 10, 2013

WOD

Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to:130113















"Mikko Salo does 13.5," CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Games Update: April 9, 2013 - [video]

Monday, April 8, 2013

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
Compare to: 121210
Bailey and Stacey getting after the GHD situps and cleans

WOD

"Jorge"
For time:
30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps
Post time to comments.
Hero_Fernando_416.jpeg
Enlarge image
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Sunday, April 7, 2013

Rest Day

Saturday, April 6, 2013

Rest Day

Friday, April 5, 2013

WOD

5 Rounds for time of:

Farmers walk 35 lbs each hand Run 200m
30 Shoulder press 35 lb dumbell
15 Push ups

Thursday, April 4, 2013

WOD

CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here.
CFGOpen13-5_JulieFoucherPullup_th.jpg
Enlarge image

Watch the Workout 13.5 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.5 workout instructions - [video]

Julie Foucher completes 148 reps on Workout 13.5 - [video]

Wednesday, April 3, 2013

WOD

For time:
Run 800 meters
20 GHD sit-ups
Run 400 meters
40 Toes to bar
Run 200 meters
60 Sit-ups
Post time to comments.


"Dave Castro Gives Insight to 13.5" - [video]

"CrossFit Games Update: April 2, 2013" - [video]

Tuesday, April 2, 2013

WOD

 For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps
Post time to comments.


"The Significance of the Open" - [video]

Monday, April 1, 2013

WOD

Thrusters
5-5-5-5-5
Post load to comments: