Power clean 1-1-1-1-1-1-1 reps
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Compare to 090512.
BU Crossfit will close at 2 pm today due to weather conditions. Get in and get your WOD in.
Chuck Liddell imitates Greg "Phenomunson" - video
Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions
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Lucas Proulx, Mindemoya, Ontario, Canada.
"Thrusters" with Chris Spealler, a CrossFit Journal preview video [wmv] [mov]
Sadr City, Baghdad
Sarah Dunsmore, Reflections on the 09 Games, a CrossFit Journal preview video [wmv] [mov]
Chris Spealler does "Angie" - video [wmv] [mov]
Fort Hood Sentinel on the Lumberjack 20 Memorial Fundraiser.
Row 5K.
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Smith River Hotshots Night Ops
"Body Weight Perception" with Dr. Nicholas Romanov, a CrossFit Journal preview video ... [wmv] [mov]
CrossFit Running Certification with Dr. Nicholas Romanov
"Kids Class" - Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 2 - video ... [wmv] [mov]
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Compare to 090929.
"Extra Carbs after Exercise?" with Dr. Michael Ray - video ... [wmv] [mov]
Post total load (add up all six barbell loads) to comments.
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats
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"Coach B Corrects Stacey Kroon" by CrossFit Again Faster, a CrossFit Journal preview video ... [wmv] [mov]
"Sacrifice" by Darren Doane - video ... [wmv] [mov]
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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Reminder BU CrossFit Hoodies, Med and Lg only $30.
Compare to 090518.
Last day to order CrossFit Gear and have it delivered by Christmas!
"100 Muscle-ups for Hope" with Gillian Mounsey, a CrossFit Journal preview video ... [wmv] [mov]
Transferability of Capacity with Dave Tate - video ... [wmv] [mov]
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
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Miranda Oldroyd, CrossFit Level 1 Seminar, Al Asad, Iraq
"The Endurance Paradigm" with Brian MacKenzie, CrossFit Journal preview video ... [wmv] [mov]
Marty Cej's Take on The 2009 CrossFit Games - video ... [wmv] [mov]
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 1 1/2 pood Kettlebell.
Post rounds and fractions of rounds completed to comments.
"Creating the Family" with Zach Even-Esh, CrossFit Journal preview video ... [wmv] [mov]
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
The 2010 CrossFit Games website is now live!
CrossFit Gear for the Holidays.
Miranda Gets Inverted on the Rings - video ... [wmv] [mov]
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
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"The Black and Blue CrossFit Competition" - CrossFit Journal preview video ... [wmv] [mov]
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
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Kuwait
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)
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Charity Vale, CrossFit Snohomish, 35lb "one-arm" pull-up
A Conversation with Barry Sears, Part 3 Inflammation CrossFit Journal preview video ... [wmv] [mov]
Lumberjack CrossFit at Fort Hood (TX).
Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. On Dec 5th, we have a chance to show our support for them by doing the "Lumberjack 20." Learn more here. It's time to take care of our own. Please join us.
Overhead Squat 3-3-3-3-3 reps
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Compare to: 090828
2009 CrossFit Games, Mikko and the Chipper - video [wmv] [mov]
Gillian Mounsey trains to benefit Hope for the Warriors Part 3 - video [wmv] [mov]
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Compare to 090903.
Studies in Nutrition with Robb Wolf by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Thor Hogberg, Garden of the Gods, IL
Training the Muscle-up with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to: 090810
Hand Stand Push ups anyone?
Annie vs Angie, CrossFit Copenhagen - video [wmv] [mov]
Dr. Barry Sears CrossFit Presentation Part 8, CrossFit Journal Preview - video [wmv] [mov]
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
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"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.
Compare to: 090501
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
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1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
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Compare to: 090302
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
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The new BU CrossFit Hoodies are in!
Kern County Sheriff SWAT
CrossFit Kids:Teaching the Deadlift by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
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CrossFit Kids: Fixing the Squat by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Greg Glassman on the CrossFit Games, CrossFit Journal Preview - video [wmv] [mov]
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
6 Rope pulls 16k kettle bell
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