Thursday, April 30, 2015

WOD

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to:140814

Wednesday, April 29, 2015

WOD

Front Squats
3-3-3-3-3
Pause 2 sec in the bottom.
Compare to: 130315

Post load to comments.
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Rachel McGill at CrossFit Island Park.

"The Hip and Athletic Performance" - CrossFit Journal [article]

Tuesday, April 28, 2015

WOD

Complete as Many Rounds as Possible in 4 min of:
10 Toes to Bar
5 Hang Power Cleans 95lbs/65lbs

AMRAP in 4 min of:
8 Toes to Bar
4 Hang Squat Cleans 95lbs/65lbs

AMRAP in 4 min of:
6 Toes to Bar
3 Hang Squat Cleans Thruster 95lbs/65lbs

Post max number of reps completed:



Monday, April 27, 2015

WOD

2015 Masters Qualifier Event 2
1-rep-max snatch
Then,
2015 Masters Qualifier Event 1
Complete as many reps as possible in 5 minutes of:
5 muscle-ups
155-lb. cleans, 10 reps
Post snatch load and total reps to comments.

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[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit STHLM (Stockholm), CrossFit B23, CrossFit Basel, Reebok CrossFit Mokotow, CrossFit High Pulse, CrossFit X-Factor, Blue Star CrossFit, CrossFit NYC, CrossFit NOLA Downtown, CrossFit Atlanta, CrossFit Mayhem, CrossFit Superstition, Reebok CrossFit Loreto.
CrossFit Level 2 Certificate Courses: CrossFit Chiwoo, CrossFit Morristown, Reebok CrossFit 33100, CrossFit Rocks, CrossFit North Zone, CrossFit SouthEnd.
CrossFit Kids Course: Sumner CrossFit

CrossFit Video Contest:
FTX CrossFit - [video]

"Virtuosity 7: One Spirit" - CrossFit Journal [article]

Sunday, April 26, 2015

Rest Day

Saturday, April 25, 2015

Rest Day

Friday, April 24, 2015

WOD

2015 Masters Qualifier Event 4
21-15-9 reps for time of:
225-lb. deadlifts
24-inch box jumps
Handstand push-ups
Post time to comments.
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Pam Walter, 52-year-old masters athlete at CrossFit Roots.

The CrossFit Games Masters Qualifier has begun. See all events here.

"Points of Performance in the Push Press" with Sara Wilkinson - [video]

Thursday, April 23, 2015

WOD

3 Rounds for time of:
15 Pull ups
40 Squats
15 Dips
Finish WOD with Snatches
50%-75% of max load
5-3-3-3-2
Post time and loads to comments:

Wednesday, April 22, 2015

WOD

6 Rounds for time of:
45lbs/25lbs Walking lunges 50ft
25lbs Sit ups 15 reps
Run to the BU complete 10 Burpees
Post time to comments:

1505_th.jpg
Robert Last.

"Ironman in Waterworld" - CrossFit Journal [article]

"The Story of the Open" - [video]

Tuesday, April 21, 2015

WOD

As Many Rounds as Possible in 8 minutes of:
6 Pull ups
12 Kettlebell swings 16k
Post the number of rounds to comments:

Monday, April 20, 2015

Sunday, April 19, 2015

Rest Day

Saturday, April 18, 2015

Rest Day

Friday, April 17, 2015

WOD

4 Rounds for time of:
50 foot overhead walking lunge 95lbs/65lbs
25 weighted situps 25lbs/10lbs
Post time to comments:

Thursday, April 16, 2015

WOD

As Many Rounds as Possible in 10 minutes of:
5 Pull ups
10 Push ups
15 Squats

Complete 5 reps of Hang Clean
Cleans, Full Squat
5-3-2-2-1

Wednesday, April 15, 2015

WOD

5 Rounds for time of:
13 Pull ups
23 Kettle bells swings 1.5pood
33 Double Unders
Post time to comments:

1523_th.jpg

Parker at CrossFit No Quarter.

"Practice Makes Progress" - CrossFit Journal [video]

Tuesday, April 14, 2015

WOD

Complete Warm up on the board.
Strength
Push Press
3-3-2-2-1

21-15-9 reps for time of:
Power Clean 155lbs/115lbs
Burpee Box Jump 24/20in
Pull ups Chest to Bar, otherwise normal kipping is a sub.
Post loads and time to comments
Compare to: 140311

Monday, April 13, 2015

Sunday, April 12, 2015

Rest Day

Saturday, April 11, 2015

Rest Day

Friday, April 10, 2015

WOD

For Time:
5 Power Cleans 95/65lbs
Run 200m
10 Power Cleans 95/65lbs
Run 200m
15 Power Cleans 95/65lbs
Run 200m
20 Power Cleans 95/65lbs
Run 200m

Post time to comments:

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Sergio Maldonado at CrossFit DTR.

"Learning for Life" - CrossFit Journal [article]

Thursday, April 9, 2015

WOD

Strength
4-4-4-4
Back Squat 80% of 1 rep max

3 Rounds for time of:
11 Push press 115lbs
21 Toes to Bar
Post time to comments.
1510_th.jpg
Tom Nugent at SnoRidge CrossFit.

"Lack of Assessment" with Chuck Carswell - [video]

Wednesday, April 8, 2015

WOD

5 Rounds for time of:
15 Deadlifts 225lbs/155lbs
25 4 count Flutter kicks
Post your time to comments:

1502_th.jpg
Anjali Nandi at CrossFit Longmont.

"Periodization: Period or Question Mark?--Part 2" - CrossFit Journal [article]

"CrossFit: A Surgeon's Perspective" with Dr. Jordan Kerker - [video]

Tuesday, April 7, 2015

WOD

As Many Rounds as Possible in 15 minutes of:
3-6-9 reps of:
Overhead Squats 95lbs/65lbs
Burpees
Post the number of rounds completed to comments:

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Fletcher Tholin.
"Road to Conviction Episode 3: Moving Forward" - CrossFit Journal [video]

"Froning, Fraser, 15.5" - [video]

Monday, April 6, 2015

Sunday, April 5, 2015

Rest Day

Saturday, April 4, 2015

Rest Day

Friday, April 3, 2015

WOD

5 Rounds for time of:
Run 200m
12 reps of Curtis P. 115lbs
Post time to comments:

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Raelin Daganzo, 14 years old, at Armor CrossFit.

"Deadlift Setup" with Austin Malleolo - [video]

Rogue recreates the Rigoulot Bar.

Thursday, April 2, 2015

WOD

5 rounds for time of:
20 box jumps, 30-inch box
20 GHD sit-ups
20 hip extensions

Post time to comments.
f21618826e7e426_686796_thumb.jpg
Katrina Pratt's last rep of Workout 15.5, CrossFit Chesapeake.

"Sport-Specific Training" with Chuck Carswell - [video

"The Best-Laid Plans" - CrossFit Journal [article]

Wednesday, April 1, 2015

WOD

5 Rounds for time of:
12 Goblet Squats 1.5 pood
Run 200m with Sandbag