Wednesday, December 31, 2014


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.
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Compare to: 140630

Tuesday, December 30, 2014


Complete 10-8-6-4-2 reps for time of:
Overhead Squats 115/85lbs
Toes to bar x 2 reps
Double unders x 3 reps
Post time to comments:

Kelly Campbell.

Chad Mackay, 225-245-260-275-285-295-300 lb. - [video]

"You've Gotta Try CrossFit!" - CrossFit Journal [article]

Monday, December 29, 2014


For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Post time to comments.
Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

Sunday, December 28, 2014

Rest Day

Saturday, December 27, 2014

Rest Day

Friday, December 26, 2014


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to:140805

Thursday, December 25, 2014


6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Post time to comments.
Compare to 121231.
"Doing a holiday (workout) with three generations in the garage gym."
- Erick Puckett

Group Management With E.C. Synkowski - [video]

"The Wellington School: Building a CrossFit Program" - CrossFit Journal [video]

Wednesday, December 24, 2014


12 Days of Christmas

1 Muscle up
2 Man Makers 35/25
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs

Done like the song, 1, 2-1, 3-2-1

Jonathan Garza.

"CrossFit Poipu: Hills for Bills" - CrossFit Journal [video]

MB CrossFit Corporate Wellness and Health Program.

Tuesday, December 23, 2014


7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m (Out to the fire hydrant and back)
Compare to: 140716

Terry McMillan and Melissa Schmidt.

Clean and Jerk and Double-under Workout With Margaux Alvarez - [video]

"Foundations" by Greg Glassman.

Monday, December 22, 2014

Sunday, December 21, 2014

Rest Day

Saturday, December 20, 2014

Rest Day

Friday, December 19, 2014


Push Press

6 Rounds For Time:
Sprint 400m
Rest 2 min
Post the fastest and the slowest
Bruins at Work!

Thursday, December 18, 2014


AMRAP in 9 minutes of :
7  Snatch 95lbs
7  Pull ups
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Wednesday, December 17, 2014


For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
Compare to 120702

Tuesday, December 16, 2014


5 Rounds for time of:
5 Man Makers 25/35lbs
5 Squat cleans 155/115lbs
5 Box Jumps 30/24in

Monday, December 15, 2014


7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Post time to comments.

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Carbon, CrossFit Ethos, Reebok CrossFit One, Rainier CrossFit, CrossFit SS, CrossFit Colosseum, CrossFit Vienna The Loft, Reebok CrossFit Louvre, Reebok CrossFit Northern Ireland, CrossFit ALC, Reebok CrossFit LifeSpark, CrossFit Tuluka Nuatez, CrossFit Cidade Jardim.
CrossFit Level 2 Certificate Courses: CrossFit Springfield, NorCal CrossFit Santa Clara, Trident CrossFit, CrossFit Atlanta, CrossFit Big Easy, Reebok CrossFit Velocity, Innervate CrossFit.
CrossFit Kids Courses: CrossFit Hampton Roads, CrossFit Santiago.
CrossFit Competitors Courses: CrossFit Crossaxed, CrossFit FX.

"Seasons in the Abyss?" - CrossFit Journal [article]

Talayna Fortunato, 16 minutes of ring dips, 15 minutes of hang power cleans - [video]

Sunday, December 14, 2014

Rest Day

Saturday, December 13, 2014

Rest Day

Friday, December 12, 2014


Complete the following for time:

Run 400m
4 rounds for time of:  SDHP (135#/95#)
8 reps HSPU,
12 reps Kettlebell Swings (24k/16k)
Run 400m
Post your time to comments:

Thursday, December 11, 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: 140926

Wednesday, December 10, 2014


For Time:
100 Pull ups
100 Push ups
100 Sit ups
Post time to comments

Tuesday, December 9, 2014


Back squats
Post loads to comments

Sunday, December 7, 2014

Rest Day

Saturday, December 6, 2014

Rest Day

Friday, December 5, 2014


5 rounds for time of:
15 Wall Ball 20lbs/14lbs
10 Ball Slams 30lbs
10 Pull ups
Post time to comments:

Marc Hino and Tim Lapitan.

Multiple Strategies for Effective Correcting With E.C. Synkowski - [video]

Thursday, December 4, 2014


Strength Day
Overhead Squats
Post loads to comments:
Compare to:141015

Wednesday, December 3, 2014


For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

Post time to comments.
INOX CrossFit, Brazil. 

Emily Bridgers16:43 - [video]

"Coach, Counselor or Both?" - CrossFit Journal [article]

Tuesday, December 2, 2014


3 rounds for time of:
25 kettlebell swings 1.5 pood
25 SDHP 95lbs
Post. Time to comments

Monday, December 1, 2014


21-15-9 reps for time of:
115-lb. snatches
Post time to comments.
Compare to:
"My boyfriend, Benjamin, is being wonderfully supportive by 'counting my rounds.'"
Rhiannon West, Tasmania, Australia.

Snatch balance without the dip with Coach Burgener - [video]