WOD

Hang power snatch 5-5-5-5-5 reps
Post loads to comments.

Luis Serrano, Mondego River, Portugal.

---

The Arms Race and Olympic Lifting - CrossFit Journal article [pdf]

WOD

5 rounds for time of:
5 Muscle ups
11 Thrusters 135lbs
Post time to comments:

WOD

As Many Rounds as possible in 15 minutes of:
15 Kettlebell swings 1.5 pood (24k)
Jump laterally over a 20" pole w/o knocking off, 10 reps
Run 200m with a 40lb Sandbag
Post the number of rounds to comments:


Rich Froning, 2014 Fittest Man on Earth.

---

Building Burgess: Part 4 - CrossFit Journal - [video]

WOD

5 Rounds for time of:
6 Cleans 145lbs
12 Hand Stand Push ups
12 Toes to Bars
Post time to comments:


Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth.

---

ESPN Failed Journalism 101

Rest Day

Rest Day

WOD

For as long as possible do EMOM of:
7 Thrusters 75/55lbs
7 Pull ups
7 Burpees
Post the number of minutes completed: 


Amanda Allen, Masters Champion, 40-44 Division.
Live coverage of the Masters, Team and Individual competitions on games.crossfit.com

---

Building Burgess: Part 3 - CrossFit Journal - [video]

WOD

For Time:
Run 200m
Back squat, 4 reps 225/135lbs
Run 200m
Back squats, 8 reps 225/135lbs
Run 200m
Back squats, 12 reps 225/135lbs
Run 200m
Back squats, 16 reps 225/135lbs
Post time to comments: 140418




CrossFit Townsville, Team Beach Event.
Live coverage of the Masters, Team and Individual competitions on games.crossfit.com

---

Front squat drill to improve torso position with Cherie Chan - [video]

WOD

Strength Day
Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to:131127

WOD

5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball
Post time to comments.

WOD

Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up
Rest at least 2 minutes between exercises. Post total reps completed to comments.

Joe Onorato.

---

Correcting the first pull in the clean with JP Bolwahnn - [video]

Rest Day

Rest Day

WOD

Three rounds for time of:

Knees to elbows, 21 reps

1 1/2 pood Kettlebell swing, 21 reps

Push-ups, 21 reps

Pull ups, 21 reps

20 inch Box jump, 21 reps

Back extension, 21 reps

Walking lunge, 150 ft

Post time to comments.

Compare to: 130919

WOD

4 Rounds for time of:
15 push ups (chest to deck)
95 lb Thrusters 15 reps
Carry 20lb med ball to Student Center and back, 100 yds
Post time to comments:
Compare to: 130731

WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m (Out to the fire hydrant and back)
Compare to: 121011

WOD

5 rounds for time of:
Front squats 6 reps (You choose the weight)
6 muscle ups
Post time to comments:

WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.
Compare to:130910

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

As Many Rounds as Possible in 15 minutes of:
15 Ring dips
25 ft. Walking Lunge with Sandbag
25 Sit ups
Post number of rounds to comments:


Beth and Karen.

---

Row technique correction with Ben Bergeron - [video]

---

CrossFit's New Training and Certifications with Nicole Carroll - [video]

WOD

For Time:
Run 200m
50 pull ups
Run 200m
50 Box Jumps 24/20inch
Run 200
50 Toes to Bar
Run 200m
Post your time to comments:


Junior Vasquez, Clermont, Florida.

---

Wyclef Jean / Jenn Hunter-Marshall Music Video - [video]

---

A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain by Hilary Parker.

WOD

5 rounds for time of:
Front Squats 3 reps 145lbs or body weight
Sprint 40 yds (RTC and back)
Post time to comments:

WOD

Complete as many rounds as possible in 12 minutes of:
6 Med ball Cleans (20lbs)
16 Push ups
8 Overhead squats 95lbs
Post number of rounds to comment
Compare to: 130501


Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit North Atlanta, CrossFit Construct, CrossFit Mayhem, CrossFit Belltown, CrossFit South Flores, University of Nevada CrossFit, Reebok CrossFit Officine, CrossFit Reebok Stockport, CrossFit Basel, CrossFit Richmond, CrossFit Oryx, Reebok CrossFit Sentinel Downtown, Cape CrossFit, Punk CrossFit.
CrossFit Coach's Prep Course: Reebok CrossFit LifeSpark.
CrossFit Kids Course: CrossFit 212 TriBeCa.

---

Staying upright in the jerk with JP Bolwahnn - [video]

Rest Day

Rest Day

WOD

As Many Rounds As Possible in 7 minutes of:
4 Burpees
17 squats
76 feet Walking lunge
Gym will be closed today and Friday to celebrate July 4th. BE SAFE.
Compare to: 130704

WOD

3 rounds for time of:
Run 400m
15 SDHP 75 lbs
9 HSPU
Post time to comments:

WOD

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
Rest as needed between couplets. Post time for each couplet to comments.

Michael Joseph, 15 years old.

---

Elbow position for the jerk with JP Bolwahnn - [video]