Tuesday, June 30, 2015


As Many Rounds as Possible in 8 min of:
10 Burpees
10 Med Ball granny tosses as high as you can 20/14lbs
Post # rounds to comments:

Monday, June 29, 2015


3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps

Post time to comments.

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CrossFit Level 1 Certificate Courses: CrossFit YasAarhus CrossFitReebok CrossFit OfficineReebok CrossFit 33100CrossFit Vienna The LoftCrossFit ChiwooCrossFit Effects (FX)CrossFit Cidade JardimCrossFit BelltownCrossFit ColosseumCrossFit FuryBlue Star CrossFitCrossFit MorristownCrossFit UndefeatedCrossFit TNTNorCal CrossFit.
CrossFit Level 2 Certificate Courses: CrossFit St Louis ParkPeak 360 CrossFitCrossFit FRACrossFit Perth.
CrossFit Kids Courses: CrossFit LacklandCrossFit Richmond

"Opening a Community" - CrossFit Journal [video]

Sunday, June 28, 2015

Rest Day

Saturday, June 27, 2015

Rest Day

Friday, June 26, 2015


Front Squats
Pause 2 sec in the bottom.
Compare to: 150504

Thursday, June 25, 2015


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to: 150507

Wednesday, June 24, 2015


5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to: 150430

Tuesday, June 23, 2015


4 rounds for time of:
95-lb. sumo deadlift high-pulls, 10 reps
95-lb. push presses, 10 reps
95-lb. back squats, 20 reps
Post time to comments.
Compare to:150223

Praia da Rocha, Portimao, Portugal.

CrossFit Video Contest:
CrossFit Nice - [video]

"The average American woman now weighs as much as the average 1960s man," The Washington Post.

Monday, June 22, 2015


Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 handstand push-ups
20 hip extensions
Post rounds completed to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Ranch, CrossFit Dallas Central, University of Nevada CrossFit, CrossFit Monrovia, CrossFit Mayhem, CrossFit St Paul, CrossFit New West, CrossFit 34, CrossFit Louvre II, CrossFit Dublin, CrossFit FRA, CrossFit Rocks, CrossFit Singapore, Cape CrossFit, CrossFit High Pulse.
CrossFit Level 2 Certificate Courses: CrossFit Belltown, CrossFit Twente.
CrossFit Kids Course: CrossFit Roots.

"Waves Heal the Wounded: Operation Surf 2015" - CrossFit Journal [video]

Sunday, June 21, 2015

Rest Day

Saturday, June 20, 2015

Rest Day

Friday, June 19, 2015


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
Post level completed

Thursday, June 18, 2015


4 rounds for time of:
50 squats
40 back extensions
30 push-ups
Post time to comments.
 Compare to:  130629

Wednesday, June 17, 2015


Overhead Squat 5-5-5-5-5 reps
Compare to: 111115

Tuesday, June 16, 2015


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to:150521

Monday, June 15, 2015


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: 141226

Friday, June 12, 2015


Work on your weakness day.
Congrats to Alex for her 1st full pull up!
After your warm up
Work for 30 min on 2 or 3 of your weakness.
Pull ups, HSPU's, cleans, Double Unders, etc...
Post your improvements to comments

Thursday, June 11, 2015


For Time:
Run 1 mile, 1st 400m you must carry 40lb sandbag, last 400m must carry 80lbs (2 bags)
25 pull ups
50 Push ups
100 Double Unders
Run 1 mile
Post your time to comments:

Tina Chianella and Catherine Lewis at CrossFit Glendale

"The Ring Row" - [video

Wednesday, June 10, 2015


Weighted pull-ups 3-3-3-3-3 reps
Post loads and body weight to comments
Compare to: 140819

Tuesday, June 9, 2015


Part A
Complete As Many Rounds as Possible in 5 minutes of:
5 Box Jump Overs
10 Toes to Bar / Knees to 90 / Ab-Mat Sit Ups
Athletes must then rest for 3 minutes before moving on to Part B.

Part B
3 Minute AMRAP:
Squat Clean Thrusters / Ground to Overhead 95lbs
Count the total number of reps for each workout.

Monday, June 8, 2015


5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes
Post time to comments.
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah

Sunday, June 7, 2015

Rest Day

Saturday, June 6, 2015

Rest Day

Friday, June 5, 2015


For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips
Post time to comments.
UnScared CrossFit.

"The Snatch" - [video]

Thursday, June 4, 2015


5 Rounds for time of:
5 Hang Cleans 75% of 1 rep max
10 Overhead squats 95lbs
Run 400m
Post time to comments.
Julianna, Meadowbrook Farm, North Bend, Washington.

"Full Hip Extension in the Sumo Deadlift High Pull" with Nicole Gordon - [video]

Wednesday, June 3, 2015


10 rounds
Hang Snatch (squat as always)
Every minute perform 1 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Compare to:140625
 Post loads to comments.
Jenna Mack at Burg CrossFit.

"Gymnastics: The Long Journey Worth Taking" - CrossFit Journal [article]

Tuesday, June 2, 2015


Buy in, Row 30 Calories then
3 rounds of:
10 Deadlifts 225lbs scaled 155lbs
10 Handstand Push ups scaled Hand release push ups
Post time to comments:

Matthew Halperin, Herd Base, Papua New Guinea.

"CrossFit Tuluka: Row Problem!" - CrossFit Journal [video]

Monday, June 1, 2015


5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 25-lb. plates
Run 400 meters
Post time to comments.
Compare to 150514

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CrossFit Level 1 Certificate Courses: Reebok CrossFit MeWellness, CrossFit Auckland, CrossFit Sampa, Reebok CrossFit One, CrossFit Morristown, I Am CrossFit Coconut Grove, Iron Oak CrossFit, CrossFit Roots, CrossFit Big Easy.
CrossFit Level 2 Certificate Course: CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Downtown Atlanta, CrossFit Rocks.

"Greg Glassman Interview With Sean Woodland" - [video]

Watch archived coverage from Regional Week 3.