Saturday, October 31, 2015

Rest Day

Friday, October 30, 2015


Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 120808.
Tamara Goura at CrossFit Creature.

"Aging, Performance and Health" - CrossFit Journal [article]

Thursday, October 29, 2015


Overhead Squats
Hold bottom of the squat for 3 sec.
Post loads to comments:
Compare to: 150211
Zoe, the dog, Brett Snyder and Bryce McMichael.

"The AbMat Sit-up" - [video]

Wednesday, October 28, 2015


As Many Rounds as Possible in 15 minutes of:
10 One legged squats
10-20-30-40 yd shuttle run
20 Sit ups
Post number of rounds to comments:

Ivan Garcia's first competition after losing 100 lb.

"Culture Club" - CrossFit Journal [article]

"Cutting Sugar Improves Children's Health in Just 10 Days," The New York Times.

Tuesday, October 27, 2015


3 Rounds for time of:
10 Front Squats 115/155lbs
15 Pull ups Strict
50 Double Unders
Post time to comments:

Monday, October 26, 2015


In front of a clock set for 12 minutes:
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high pulls
Post reps for each set to comments.
Compare to 140411.
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CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit Roots, CrossFit Orlando, CrossFit Omaha, CrossFit King of Prussia, Reebok CrossFit One, CrossFit Ethos, CrossFit Rife, CrossFit Basel, CrossFit LCS, Myleo CrossFit, CrossFit Chiwoo, CrossFit Long.
CrossFit Level 2 Certificate Courses: South Loop CrossFit, Trident CrossFit, Reebok CrossFit LifeSpark.
CrossFit Kids Courses: CrossFit Vitality, Punk CrossFit.

"The Story of Team Good Times" - [video]

Sunday, October 25, 2015

Rest Day

Saturday, October 24, 2015

Rest Day

Friday, October 23, 2015


21-18-15-12-9-6-3 reps for time of:
Ring dips
115-lb. overhead squats

Post time to comments.

Thursday, October 22, 2015


Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps
Post loads to comments.
Cory Dawson at Grind City CrossFit.

"Band-Assisted Back Lever" from the CrossFit Gymnastics Trainer Course - [video]

Wednesday, October 21, 2015


For time:
10 box jumps, 24-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats, 75-lb. barbell
40 GHD sit-ups
40 medicine-ball cleans, 20-lb. ball
50 burpees
50 Double-unders
Post time to comments.

Tuesday, October 20, 2015


Complete For Time:
10 Rounds Every 90 seconds
20 Double Unders
6 pull ups
6 Ground to Overhead 95/65lbs
Post time to comments:

Shay Rasmussen.

"Frailty, Thy Name Is Woman?" - CrossFit Journal [article]

"Coca-Cola's sneaky, evil politics: How Big Soda twisted race and used the Koch Brothers to fight a tax" by Tom Farley, Salon.
Post thoughts to comments.

Monday, October 19, 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:150615 

Post time to comments.
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CrossFit Level 1 Certificate Courses: CrossFit X-Factor, CrossFit Mayhem, CrossFit Chickasaw, CrossFit Columbus, CrossFit Monrovia, CrossFit Jääkarhu, CrossFit Closer, Reebok CrossFit Plaza Condesa, CrossFit STHLM, Reebok CrossFit Officine, Reebok CrossFit 33100, CrossFit Melbourne, CrossFit Crescent, CrossFit Body in Motion, CrossFit Insurrecto, CrossFit 1810.
CrossFit Level 2 Certificate Course: CrossFit Chiwoo.

"Cueing the Thruster" from the CrossFit Level 1 Trainer Course - [video]

Sunday, October 18, 2015

Rest Day

Saturday, October 17, 2015

Rest Day

Friday, October 16, 2015


Complete for time:
100 Burpees
2 reps of Power snatches EMOM, 95/65lbs
Post time and number of minutes.
Dustin Kaufman, Leroy Yoder and Anthony Kaufman, members of 924 CrossFit.

"Cystic Fibrosis: An Athlete's Story" - CrossFit Journal [video]

2015 Reebok CrossFit Games to air on television, starting tonight from 5-8 p.m. PT.
Posted by Pukie at 5:00 PM | Comments (1)

Thursday, October 15, 2015


Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 150102.
The Air Squat - [video]

Wednesday, October 14, 2015


9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
Learn more about the Heroes 4 Horton fundraising event.

Tuesday, October 13, 2015


Hang Snatch
4 reps 65%, 3 reps 75%, 4 reps 80%, 2 reps 85% of:
Post loads to comments:

Monday, October 12, 2015


6 Rounds for time of:
8 Snatches 95/75lbs
200m Farmers carry 16k/12k
 Post time to comments:
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CrossFit Level 1 Certificate Courses: CrossFit Atlanta, 810 CrossFit, CrossFit Tarpon Springs, CrossFit SouthEnd, Rainier CrossFit, CrossFit Lackland, CrossFit Morristown, CrossFit St Paul, CrossFit Ranch, CrossFit Calgary, CrossFit GVA, CrossFit Banda, CrossFit Little Hell, CrossFit Rev X, CrossFit Chiwoo, Reebok CrossFit MeWellness, CrossFit Jozi East, CrossFit Cidade Jardim.
CrossFit Level 2 Certificate Courses: LaLanne Fitness CrossFit, Reebok CrossFit One, CrossFit Twente.
CrossFit Kids Course: CrossFit Orange County, CrossFit Ciudad Real.

"Follow Your Heart" - [video]

"Barbells for Boobs: Whitney's Story" - [video]

Friday, October 9, 2015


For Time:
Run 800m
100 Overhead squats 95/65lbs, EMOM complete 3 Burpees
Run 800m

Post time to comments:

Kelli Weight, Mt. Timpanogos Summit, Utah.

"Virtuosity 11: Dig In" - CrossFit Journal [article]

"Researchers have discovered a surprisingly simple way to get kids to eat more veggies," The Washington Post.

Thursday, October 8, 2015


For Time:
21-15-9 reps of:
Deadlift 185/135 lbs
Bar facing burpees
Post time to comments:

Wednesday, October 7, 2015


5 Rounds for time:
20 reps of kettle bell swings 1.5/1.0 pood
20 reps of goblet squats 1.5/1.0 pood
Run 400m
Post time to comments:

Max Lessman.

"Neutral Spine" from the CrossFit Level 1 Trainer Course - [video]

Tuesday, October 6, 2015


Thruster 5-5-5-5-5 reps
Post loads to comments.
Tiffany Robinson.

"Scaling CrossFit Workouts" - CrossFit Journal [article]

"Blackband CrossFit Barefoot Challenge" - [YouTube]

Monday, October 5, 2015


Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
Post rounds completed to comments.

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CrossFit Level 1 Certificate Courses: Peak 360 CrossFit, CrossFit ONE Nation, CrossFit Defined Lincoln Square, CrossFit Big Easy, Trident CrossFit, CrossFit Columbus, CrossFit Strong, CrossFit Hawaii, CrossFit Silicon Valley, CrossFit Getafe Capital Sur, CrossFit Da Vinci, CrossFit Auckland, CrossFit Herzliya, CrossFit Yas, Reebok CrossFit Heart and Beauty, CrossFit 506.
CrossFit Level 2 Certificate Courses: CrossFit Roots, CrossFit Morristown.
CrossFit Competitor Trainer Course: CrossFit Soul Miami.
CrossFit Kids Course: CrossFit Chiwoo.

"Squat Stance" from the CrossFit Level 1 Trainer Course - [video]

Sunday, October 4, 2015

Rest Day

Saturday, October 3, 2015

Rest Day

Friday, October 2, 2015


For Time:
50 kettlebell swings
5 pull-ups
40 kettlebell swings
10 pull-ups
30 kettlebell swings
15 pull-ups
20 kettlebell swings
20 pull-ups
10 kettlebell swings
25 pull-ups

Thursday, October 1, 2015


Complete as Many Rounds as Possible in 20 minutes of:
6 Cleans 135lbs
12 Sit ups
Post number of rounds to comments:

Samantha Hudgins.

"Calories In, Calories Out-Dated" - CrossFit Journal [article]