Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
Post rounds completed to comments.
Lee Welburn (Welly) after another WOD.
"Freddy's Revenge", CrossFit Journal Preview - video [wmv] [mov]
For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
Post time to comments. Allie loves doing Fran! Good Job.
"The Boz and Todd Experience Episode 2, Part 1: Todd Coaches Sandy", CrossFit Journal Preview - video [wmv] [mov]
Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
BU CrossFit T-shirts, $15
Lee Welburn "Welly" "Tabatha Something else" He looks good here!
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Great turnout for "Nate", please post your rounds.
BU CrossFit T-shirts, $15
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
More information about a incredible warrior, Navy SEAL Dies
Compare to: 081015
Three rounds for time of:
21 Knees to elbows
1 pood Kettlebell swing, 21 reps
21 Push-ups
21 Pull ups
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post time to comments.
Push jerk 1-1-1-1-1-1-1 reps
"Tanya Wagner is a Beast" Part 2 by CrossFit Again Faster, CrossFit Journal Preview - video [wmv][mov]
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Leon, Matt, Adam working through Fight Gone Bad!
Mike Burgener, "I Coulda Jerked the World" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to: 080909
"What is CrossFit?" by Andy Stumpf Part 2 - video [mov] [wmv]
Operation Phoenix is a CrossFit Foundation initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to "America's Fighting Force," the USMC.
Operation Phoenix - video [wmv] [mov] and info sheet [pdf]
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080701
"Tanya Wagner is a Beast Part 1", CrossFit Journal Preview - video [wmv] [mov]
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
"Fran" 1:53 by Jason "Rhabdo" Kaplan, CrossFit Montclair - video [wmv] [mov]
"Halloween Throwdown", CrossFit by Overload and US CrossFit - video [wmv] [mov]
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Compare to: 080822
Post time to comments.
"Boz and Todd Coach a Warm-up", CrossFit Journal Preview - video [wmv] [mov]
Squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Ask for assistance on technique today.
A great workout to watch, enjoy.
Craig McCarroll, Staff Sergeant, USMC Recon, CrossFit Camp Pendleton - video [wmv] [mov]
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
CrossFit Certification Seminar: April 15, 2005, CrossFit Journal Preview - video [wmv] [mov]
if you are new to CrossFit work on areas you are weak on today, examples head stand push ups, overhead squats, pull ups, etc. Everyones warm is still the CrossFit warmup. Only do the CrossFit total if you have a good idea of your 1 rep lift.
August 01, 2005
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.
Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.
The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.
Overhead squats
3-3-3-3-3
Outtake: "Every Second Counts", Burg instructs Gillian, CrossFit Journal Preview - video [wmv] [mov]
What happened to the ESB BU crossfitters? Post a comment if you have seen them
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
"Filthy Fifty", CrossFit Camp Pendleton - video [wmv] [mov]
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Deadlift 3-3-3-3-3 reps
Post loads to comments.
First CrossFit Cert - Anaerobic vs Aerobic , CrossFit Journal Preview - video [wmv] [mov]
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
I thought I give you something else to check out on a rest day, Sunday CrossFit radio tune in, thanks to everyone visiting and working out it was a great week!
"Coaching the Elderly" by Jim Baker, CrossFit Journal Preview - video [wmv] [mov]
CrossFit Radio Special 3.5 - "Addressing the Boyle Rant", CrossFit Journal
"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
Dumbbell split clean - video [wmv] [mov]
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
I know I have quite a few on this web site leave a comment, share your workouts, say Hi, just don't be shy.
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments.
"What is CrossFit?" by Andy Stumpf, CrossFit Coronado - video [wmv] [mov]
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Let's take this one outside!
Use as many sets each minute as needed.
Robb Wolf on Zone Fat Blocks - video [wmv] [mov]
Post number of minutes completed to comments.
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
CrossFit London, Ontario
"High-Pull", CrossFit Level 2 Certification Seminar - video [wmv] [mov]
Tune in Sunday morning at 08:00 Pacific for CrossFit Radio online with host Neil Anderson.
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
100 Muscle-ups, Ricky Frausto and Joe Westerlin, CrossFit Omaha - video [wmv] [mov]
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Post time to comments. Kady and Allie working through Filthy Fifty.
Jesse after the Filthy Fifty"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Jesse and Takako great job today welcome to BU Crossfit.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Kady Rrevis After FGB
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 080625.
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Thomas Dodds and Mike Livergood relax on Pacific Beach San DiegoFour rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
