Wednesday, September 30, 2015


21-15-9 for time
Hand Release Push-ups
Strict Dips

Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max

"My six-pack is coming in."
- Lucca, CrossFit OCD

CrossFit Video Contest:
CrossFit Resurgens - [video]

"The New Faces of Coke" by Ninjas for Health,, and "The Money Spent Selling Sugar to Americans Is Staggering" by James Hamblin, The Atlantic.

Tuesday, September 29, 2015


For Time:
5 Rounds for time of:
Run 200m
15 Reps of Thrusters 95/65lb

Nate Herndon's home gym, Columbia, Missouri.

"Mop and Fail" - CrossFit Journal [article]

"Froning: The Fittest Man in History" will be available on iTunes Oct. 2, 2015.

"2015 CrossFit Liftoff Powered by Rogue" announced for Nov. 5-9, 2015.

Monday, September 28, 2015


7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Post time to comments.
Compare to 090217.
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CrossFit Training Summit, San Diego, California.
CrossFit Level 1 Certificate Courses: CrossFit East County, CrossFit King of Prussia, CrossFit Omaha, CrossFit Park City, Iron Oak CrossFit, CrossFit Fury, CrossFit NCR, CrossFit New West, CrossFit Amsterdam, CrossFit Vienna The Loft, CrossFit LCS, CrossFit Brisbane, CrossFit Body in Motion, CrossFit High Pulse, CrossFit EMOM Villa Luro, Eglin, AFB, Florida.
CrossFit Level 2 Certificate Courses: 810 CrossFit, Peak 360 CrossFit, CrossFit Strong, CrossFit Lutece.
CrossFit Kids Course: CrossFit Dallas Central.

"The Front Squat and the Frontal Plane" from the CrossFit Level 1 Trainer Course - [video]

Sunday, September 27, 2015

Rest Day

Saturday, September 26, 2015

Rest Day

Friday, September 25, 2015


Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Thursday, September 24, 2015


5 Rounds for time of:
20 reps push press 115lbs
25 sit ups

Wednesday, September 23, 2015


5 Rounds for time of:
60ft Sprint from a Burpee
11 Front Squats 60% of 1 rep max
11 Push ups
Rest 1 min
Post time to comments:

Tuesday, September 22, 2015


Complete as many rounds as possible in 12 minutes of:
5 Ring Muscle ups
5 Snatch 135/95lbs

John McEvoy, Bologna, Italy.

"Enhancing Fitness at Decatur Memorial" - CrossFit Journal [video

"NSCA Admits Publishing False Claims about CrossFit Injuries," The Russells.
Post thoughts to comments.

Monday, September 21, 2015


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to: 150625

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CrossFit Level 1 Certificate Courses: CrossFit Petworth, CrossFit Soul Miami, CrossFit Roots, CrossFit Mayhem, CrossFit Max Effort, CrossFit SAC, CrossFit TNT, CrossFit Jääkarhu, CrossFit X-Factor, CrossFit Colosseum, CrossFit Central London, CrossFit Basel, CrossFit Geraklion, CrossFit Long, Fuerza CrossFit.
CrossFit Level 2 Certificate Courses: CrossFit Del Mar, CrossFit Atlanta, Reebok CrossFit Nuernberg.
CrossFit Kids Course: CrossFit Downtown Atlanta.

"Squats and Tots" - CrossFit Journal [article]

Friday, September 18, 2015


Push press
Push Jerk
2 reps EMOM starting at 65% 1 rm max, increase the load to 90% 1 rm max.
Use only one bar.
Post loads to comments

Matthew Milone, Playa del Carmen, Mexico.

CrossFit Video Contest:
Senin Için Geliyorum: CrossFit 34 - [video]

"Here's a breakdown of the speech that won the 2015 World Championship of Public Speaking," Business Insider.

Thursday, September 17, 2015


21-15-9 Reps of:
Toes to Bar
Thrusters 95/65lbs
Post time to comments:

Wednesday, September 16, 2015


Complete as Many Rounds as Possible in 20 min of:
10 reps of Ball Slams
15 reps of Kettlebell swings 1.5/1.0 pood
20 reps of Hand Release Push ups
Run 200 meters
Post your number of rounds to comments:

Tuesday, September 15, 2015


3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back)
Post time to comments:

Monday, September 14, 2015


10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments:

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CrossFit Level 1 Certificate Courses: CrossFit Dallas Central, 810 CrossFit, CrossFit Garden City, Reebok CrossFit One, CrossFit Steele Creek, CrossFit Belltown, CrossFit Jax, CrossFit Takeover, Get Lifted CrossFit, TRAIN Manchester, CrossFit Twente, CrossFit FRA, Reebok CrossFit Officine, CrossFit Body in Motion.
CrossFit Level 2 Certificate Courses: CrossFit Colosseum, CrossFit QDos.
CrossFit Competitor Trainer Course: CrossFit St Louis Park.
CrossFit Kids Course: Reebok CrossFit Bare Cove.

"Team Series in Shanghai" - [video]

"Sugar and Diabetes: Myths and Misleadings" - CrossFit Journal [article]

Sunday, September 13, 2015

Rest Day

Saturday, September 12, 2015

Rest Day

Friday, September 11, 2015