WOD

3 reps of Hang Snatch,
10 rounds – Every 90 seconds, perform 3 hang snatch.
Increase the load each round so the 10th set is a max for the day.
Post loads to comments:



Levi Grottis.

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CrossFit reaches 10,000 affiliates!
Virtuosity Goes Viral - CrossFit Journal article [pdf] and [video]

WOD

4 rounds for time of:
50 squats
40 back extensions
30 push-ups
Post time to comments.
 

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CrossFit Level 1 Certificate Courses: CrossFit Berrien, CrossFit Chamorri, Shanghai, China, CrossFit Vitality, CrossFit Morristown, CrossFit Strong, CrossFit TNT, CrossFit North Atlanta, CrossFit Verve, CrossFit SoCal, CrossFit High Performance, CrossFit Ranch, CrossFit Park City, CrossFit Winnipeg, CrossFit Central London, CrossFit STHLM, CrossFit FRA, CrossFit Effects (FX), RIG CrossFit, CrossFit Posto 9.
CrossFit Coach's Prep Course: CrossFit Chicago.
CrossFit Kids Courses: CrossFit Tuluka Nunez.

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Donnie Savella: Outworking Paralysis - CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

5 Rounds for time of:
50 double unders
20 SDHP with Kettlebells 24/16k
10 toes to bar
Post time to comments:

WOD

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups
Post time to comments.

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Tia Franceschi, Borgomanero, Italy.

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Rack setup for the press with Bethanie Giardina - video [ipod] [mov] [HD mov]

WOD

10 rounds
Hang Snatch (squat as always)
Every minute perform 1 rep increase the load each round with max effort on last set.


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Robert "The Ghost" Guerrero wins his fight against Yoshihiro Kamegai.

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The Story in Latin America - [video]

WOD

As Many Rounds as Possible in 20 Minutes of:
6 Pull ups
9 Hang Cleans 145lbs
12 Box Jumps 24"
Post number of rounds to comments:

WOD

"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.
Compare to:100910

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CrossFit Level 1 Certificate Courses: CrossFit Berrien, CrossFit Chamorri, Shanghai, China, CrossFit Vitality, CrossFit Morristown, CrossFit Strong, CrossFit TNT, CrossFit North Atlanta, CrossFit Verve, CrossFit SoCal, CrossFit High Performance, CrossFit Ranch, CrossFit Park City, CrossFit Winnipeg, CrossFit Central London, CrossFit STHLM, CrossFit FRA, CrossFit Effects (FX), RIG CrossFit, CrossFit Posto 9.
CrossFit Coach's Prep Course: CrossFit Chicago.
CrossFit Kids Courses: CrossFit Tuluka Nunez.

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Donnie Savella: Outworking Paralysis - CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

Complete as Many Rounds as Possible in 12 minutes of:
5 Toes to Bar
Run 200m
10 Toes to Bar
Run 400m
15 Toes to Bar
Run 600m
20 Toes to Bar
etc...
Post level completed
Compare to:140425

WOD

Seven rounds for time of:
15 Pull ups
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Post time to comments.
Compare to 130613

WOD

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
Compare to:130618


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Bea Gomez.

WOD

BackSquats
3-3-3-3-3
Post loads to comments:

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 number of rounds completed
Compare to: 140327

Rest Day

Rest Day

WOD

4 rounds of time of:
Run 200m, Carrying a green sandbag 40lbs
8 push press w/ Sand bag
8 squats w/ sand bag
You may not drop sand bag at anytime. You may rest the sandbag on your body only.
If you drop the sand bag you will have to complete a 5 burpee penalty.
Post you time to comments:
Compare to: 130614

WOD

As Many Rounds As Possible in 15 minutes of:
5 Med Ball tosses 20lbs (to your team mate if you have one)
10 Dead Lifts 155lbs
Post your number of rounds  to comments:
Compare to: 130619

WOD

Overhead squat 10-10-10-10-10 reps
Post loads to comments.

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Hips Don't Lie: Deadlifts, Nasty Girls and Wyclef - CrossFit Journal video [ipod] [mov] [HD mov]

WOD

Run 400m

3 Cleans 155lbs/115/lbs
15 Dips
3 Cleans 155lbs/115/lbs
15 Pull ups
3 Cleans 155lbs/115lbs
15 Sit ups
3 Cleans 155lbs/115lbs
15 Toes to Bar

Run 400m
Post time to comments:

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Chris Spealler training for his 7th CrossFit Games.

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The Story In Canada East - [video]

WOD

5 Rounds for time of:
5 Hang Snatches 95lbs/65lbs
50 ft. Walking Lunges 45lbs
10 Hand Stand Push Ups
Post time to comments:


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CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, Iron Oak CrossFit, CrossFit Reston, Peak 360 CrossFit, CrossFit Silicon Valley, CrossFit Monrovia, Rainier CrossFit, CrossFit Defined Lincoln Square, CrossFit Garden City, CrossFit Fury, CrossFit Colosseum, CrossFit Reebok Stockport, Reebok CrossFit Louvre, Reebok CrossFit BCN, CrossFit GVA, CrossFit Richmond, CrossFit Pinheiros.
CrossFit Competitor's Course: Reebok CrossFit One.
CrossFit Coach's Prep Course: CrossFit Reebok Stockport, CrossFit Morristown.
CrossFit Kids Courses: CrossFit SAC.

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The Dip with Coach Burgener - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 20 minutes of:
12 Box Jumps
12 Kettle bell swings 16k
Run 200m
Post number of rounds completed to comments:


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CrossFit Surge.

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Week 4 Regional Highlights - [video]

WOD

21-15-9 reps for time of:
225-lb. Deadlifts
Pull-ups
Post time to comments.

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CrossFit SG.

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Gut Check by Hilary Achauer - CrossFit Journal article [pdf]

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CrossFit Games Update: June 4, 2014 - [video]

WOD

4 Rounds for time of:
9 Front squats (body weight)
15 Ring dips
9 Hand Stand Push ups
Post time to comments:


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Josh Phillips.

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Guerrero - CrossFit Journal video [ipod] [mov] [HD mov]

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CrossFit Bashers, Can You Be More Constructive?, by Eva M. Selhub, M.D.

WOD

7 rounds for time of:
5 Deadlifts (body weight)
10 Push ups
15 Wall Balls shots 20lbs
Post time to comments:



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Kurt Janke at CrossFit Chicago's 6-year anniversary party.

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A Workout to Remember by Chris Cooper - CrossFit Journal article [pdf]

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The Heart Association's Junk Science Diet by Dr. Barbara Roberts.

WOD

Complete as Many Rounds as Possible in 15 min of:
15 Toes to Bar
5 Cleans 145 lbs/95lbs
Team WOD will be announced when you arrive. Don't bring the new shoes.

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CrossFit Level 1 Certificate Courses: CrossFit Paragon, CrossFit Hampton Roads, CrossFit Laval, CrossFit Twente, Reebok CrossFit Officine, Reebok CrossFit Northern Ireland, CrossFit FRA, CrossFit Perth, BIGG CrossFit Recoleta, CrossFit Posto 9.
CrossFit Coach's Prep Course: CrossFit EaDo.
CrossFit Kids Courses: CrossFit Dallas Central.

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Watch archived coverage from Regional Week 4.

Rest Day