Tuesday, September 30, 2014


As Many Rounds as Possible in 15 min of:
5 pull ups
10 one legged squats
15 kettle bell swings 1.5 pood

Isabella Boatwright.

"CrossFit Kids Classics: Rock-Paper-Scissors Tag" - CrossFit Journal[article]

Fixing the finish position in the press with Dave Lipson - [video]

Monday, September 29, 2014


For Time:
Run 800m
60 Front Squats 135lbs
60 Front Squats w/ Sandbags
40 Power Cleans 135 lbs
40 Sandbag Cleans w/ Sandbags
Run 800m

Sunday, September 28, 2014

Rest Day

Saturday, September 27, 2014

Rest Day

Friday, September 26, 2014


For time:
10 Push ups
20 Squats
Run 200m
15 Kettlebell swings 1 1/2 pood
30 squats
Row 200m
10 Pull ups
40 squats
Post time to comments
Compare to: 120927

Thursday, September 25, 2014


3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps
Post time to comments.
Albert Richard, Sandominic, Romania.

The Optimal Shoulder - CrossFit Journal [article]

Team Series Update: September 24, 2014 - [video]

Wednesday, September 24, 2014


For Time:
Run to BU and Back
9 Burpees overbar
15 SDHP 95lbs
Front Squats
Post time and loads to comments:

Tuesday, September 23, 2014


Complete as Many Rounds as Possible in 15 minutes of:
15 Pull ups
12 Deadlifts 135lbs/95lbs
9 Power Cleans 135lbs/95lbs
6  Shoulder to Overhead 135lbs/95lbs
Post number of rounds completed to comments:

Marco Francisco, Sao Martinho do Porto, Portugal.

"The Power of One Plus One Plus One..." - CrossFit Journal [video]

School in South East Queensland, Australia, bans cartwheels.

Friday, September 19, 2014


As Many Rounds as Possible in 20 min of:
10 Pull ups
20 push ups
30 Squats
Post the number of  rounds to comments:

Thursday, September 18, 2014


Hang cleans technique
Post loads:
6 rounds – Every 60 seconds perform:
-3x Deadlifts  (315#/225#)
-60m suicide sprint (5m-10m-15m)
- max rep burpees
*Rest 2 minutes between rounds.

Wednesday, September 17, 2014


5 Rounds for time of:
10 Pull ups (chest to bar)
25 kettle bell swings 1.5 pood
Post time to comments

Tuesday, September 16, 2014


Front squat
5-3-1-1-1-1-1 attempt one rep max
Post loads to comments

Monday, September 15, 2014

Sunday, September 14, 2014

Rest Day

Saturday, September 13, 2014

Rest Day

Friday, September 12, 2014


3 Rounds for time of:
Row 400m
25 GH Sit ups
15 Push ups
5 Deadlifts 225lbs/155lbs
Post time to comments:

Thursday, September 11, 2014


Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
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: 140616

Abram Fournier, Virginia Beach.

The Holy Land With Russell Berger: Part 3 - CrossFit Journal - [video]

"Don't believe industry-paid 'experts' on soda and diabetes" by Dr. Robert Lustig of the Institute For Responsible Nutrition and Dr. Michael Goran.
Dr. Lustig is also featured in the documentary "Fed Up", now available for rent on iTunes and Amazon.
Post thoughts to comments.

Wednesday, September 10, 2014


30-20-10 reps
Overhead squats, 115lbs
Sit ups
Post time to comments:

Tuesday, September 9, 2014


AMRAP in 12 minutes of:
9 Deadlifts 185lbs
30 Double unders
Post number of rounds to comments:
Compare to:130916

Monday, September 8, 2014


2 rounds for time of:
30-inch box jumps, 20 reps
5 muscle-ups
24-inch box jumps, 30 reps
5 muscle-ups
20-inch box jumps, 40 reps
5 muscle-ups
Post time to comments.
Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, Koda CrossFit, CrossFit Tarpon Springs, CrossFit Strong, NorCal CrossFit Santa Clara, CrossFit Del Mar, CrossFit Big Easy, CrossFit Oahu, Reebok CrossFit FSF, CrossFit North Zone, CrossFit B23, CrossFit 2725, Southern CrossFit, CrossFit Singapore, Cape CrossFit, CrossFit Posto 9.
CrossFit Level 2 Certificate Courses: Reebok CrossFit One, CrossFit Hawaii, CrossFit SoCal, CrossFit Effects (FX).
CrossFit Kids Courses: CrossFit Max Effort, Reebok CrossFit Velocity.

Straight arms on the pull-up - [video]

Mat Fraser snatches 315 lb. - [video]

Sunday, September 7, 2014

Rest Day

Saturday, September 6, 2014

Rest Day

Friday, September 5, 2014


5 Rounds for Time of:
6 Power Cleans with Kettlebell 24k
12 Burpees
18 Toes to Bar
Run 200m
Post time to comments:

Nicole Seymour, Durban, South Africa.

Kettlebell bottoms-up clean with Jeff Martone - [video]

Thursday, September 4, 2014


Post loads to comments:

CrossFit Prime's Team LGF, CrossFit Team Series Event 2.

First handstand with Denise Thomas - [video]

Team Series Update: September 3, 2014 - [video]

Wednesday, September 3, 2014


4 Rounds for time of:
9 Front squats (body weight)
15 Ring dips
9 Hand Stand Push ups
Post time to comments:
Compare to: 140604

Niels Verschuren, Preikestolen, Norway.

Building Burgess: Part 6 - CrossFit Journal - [video]

Anahad O'Connor's New York Times article A Call for a Low-Carb Diet That Embraces Fat reinforces CrossFit's long-standing stance on nutrition in contradiction with the NSCA and ACSM's guidelines.

Tuesday, September 2, 2014


AMRAP in 20 minutes of:
11 Kettle bell swings 24k
11 Goblet Squats 24k
Post # of rounds to comments.
Jordan adds a new PR to her list!

Monday, September 1, 2014


AMRAP in 15 minutes of:
10 Push ups
15 situp
30 squats
Add a 4th element and post what you did
Post number of rounds to comments:
A WOD you can do anywhere as the gym is closed today.