WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 120806.

Enlarge image
Gabriel Sandoval.

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"The Turkish Get-Up Series: Style Advantages" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Stephane and Lauren Rochet - video [wmv] [mov] [HD mov]

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).
Post your choice of girls and rounds completed to comments.
Compare to:  111208 



Enlarge image
La Coste, Texas.

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Cobalt Blue - video [wmv] [mov] [HD mov]

WOD

"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
Compare to 120502.

Enlarge image
Dadi Runar, Mt. Spakonufell, Hunafloi, Iceland.

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Click for information about The Travis Manion Foundation and the 9/11 Heroes Run.

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"The CrossFit Experience With Brian MacKenzie" by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Moxie - video [wmv] [mov] [HD mov]

WOD

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps
Post time to comments.

Enlarge image
CrossFit Level 1 Certificate Courses: CrossFit Virtuosity, CrossFit King of Prussia, Norcal CrossFit, CrossFit SS, Rogue Fitness, CrossFit Strong, CrossFit Forever Strong, CrossFit Parma, CrossFit Melbourne, CrossFit SAP.
CrossFit Coach's Prep Course: CrossFit Park City.
CrossFit Kids Course: CrossFit Reebok Stockport.

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"Challenging Dan and Rich: Backflips and Handstand Walks" free CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Delaware Valley - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.


Enlarge image
Is this a good substitution for handstand push-ups and why?

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"Discussing Usain Bolt With Dr. Nicholas Romanov" CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Vince Carter - video [wmv] [mov] [HD mov]

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"The best way to predict the future is to invent it."
- Alan Kay

WOD

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Post time to comments.

Enlarge image
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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WOD Demo with Shaun Eagen - video [wmv] [mov] [HD mov]

Posted by Pukie at 5:00 PM | Comments (10)

WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 120601.

Enlarge image
No Excuses CrossFit, Suwanee, Georgia.

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"The Rowing Sprint Start" with Shane Farmer, by Again Faster Equipment - CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with Zack Height - video [wmv] [mov] [HD mov]

---

Check out this "custom workout designed exclusively for MHP X-Fit" by Daniel "Boomsausce" Tyminski - YouTube video

WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m
Compare to: 120621



Enlarge image
Check presentation at St. Jude Children's Research Hospital from 2012 CrossFit For Hope. CrossFit For Hope 2013 is July 6th.
Video from St. Jude: "Thank You CrossFit"

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"Kate Foster: Tiny but Huge" by Emily Beers - free CrossFit Journal article [pdf]

WOD

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 dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 110908.

Enlarge image
CrossFit Level 1 Certificate Courses: CrossFit Atlanta, CrossFit 714, CrossFit Charlotte, Rogue Fitness, Peak 360 Fitness, CrossFit Strong, CrossFit Scottsdale, CrossFit Maximus, CrossFit Reebok Stockport, CrossFit Reebok Gurgaon, CrossFit 506.
CrossFit Kids Course: Rainier CrossFit.

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"Cooking Honey Sesame Chicken Thighs" with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]

---

WOD Demo with Chris Spealler - video [wmv] [mov] [HD mov]
Extended Workout Footage - video [wmv] [mov] [HD mov]
From the Vault:
WOD Demo, July 12th, 2007 - video [wmv] [mov]

Rest Day

Rest Day

WOD

Three rounds for time of:
Run 200m with 20lb Med ball (run in the grass in a straight line to the fire hydrant and back 200m.)
25 Double unders
25 Sit ups

All outdoors!

Post your time to comments:
Compare to: 090506 


Enlarge image
Children's drown prevention is an initiative of CrossFit Kids.

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"A Trainer Trains and Doesn't Do Anything Else" with Greg Glassman, free CrossFit Journal video [wmv] [mov] [HD mov]

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Snatch and clean and jerk throwdown from the CrossFit Tour Big Sky Event. Rich Froning's 290kg total would qualify him for the 2013 USAW National Championships in the 94kg weight class had these lifts been at a sanctioned event - video [wmv] [mov] [HD mov]

WOD

As Many Rounds As Possible in 12 minutes of:

5 Deadlifts 245lbs
12 Toes to Bar
10 SDHP 75lbs

Post number of rounds to comments:

Compare to 110919

WOD

Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 110601.

Enlarge image
What could this athlete do to more efficiently complete muscle-ups?

---

"The CrossFit Experience with Kelly Starrett" by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Corey Auger - video [wmv] [mov] [HD mov]

Posted by Pukie at 5:00 PM | Comments (10)

WOD

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
Jeremy Thiel 10:05, Michael Winchester 11:10. Post time to comments.

Enlarge image
Patrick Dougan and Connor.

---

"The Skill Transfer of the Burpee" with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with Jeremy Thiel and Michael Winchester - video [wmv] [mov] [HD mov]

---

"It's not what you achieve, it's what you overcome. That's what defines your career."
-Carlton Fisk

WOD

Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.

Enlarge image
Pablo Sanchez, Guatemala.

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"The Hook Grip" with Chad Vaughn - video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Coronado by Again Faster Equipment - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Snatch balance 1-1-1-1-1-1-1
Post loads to comments.
Compare to 110607.

Enlarge image
Katie Crowe.

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"The Doctor and The Deadlifter: Part 2" with Jesse Burdick and Kelly Starrett CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with Paul Estrada by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD

5 rounds for time of:
Run 25 yards 4x's (100yard shuttle)
9 Front squats 135lbs
15 SDHP 1.5 pood kettle bell
Post time to comments:


Enlarge image
CrossFit Tour, Big Sky Event 2012, Hangover WOD.

---

"An Interview With Greg Glassman" free CrossFit Journal video [wmv] [mov] [HD mov]

WOD

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips
Post rounds completed to comments.

Enlarge image
How could this athlete improve his rowing?

---

"The CrossFit Experience With Coach B" free CrossFit Journal video [wmv] [mov] [HD mov]

---

WOD Demo with CrossFit SoCal by Again Faster Equipment - video [wmv] [mov] [HD mov]

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"Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy."
-Wayne Gretzky

WOD

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders
Post time to comments.

Enlarge image
Jae-Hwan Kim's outdoor gym, Korea.

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"Muscle-Ups at 10,000 Feet" with Neil Amonson, free CrossFit Journal video [wmv] [mov] [HD mov]

---

WOD Demo with Lindsey Valenzuela by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD

Three rounds for time of:
Row 500 meters
Run 400 meters
Post times to comments.

Enlarge image
CrossFit Level 1 Certificate Courses: CrossFit Atlanta, River North CrossFit, CrossFit X Factor, CrossFit King of Prussia, CrossFit Scottsdale, CrossFit Norcal, CrossFit Park City, CrossFit Velocity, CrossFit Brisbane, CrossFit Asia, CrossFit Reebok Loreto.
CrossFit Coach's Prep Course: CrossFit Reebok Stockport.

---

"CrossFit Games Behind The Scenes: Camp Pendleton", free CrossFit Journal video [wmv] [mov] [HD mov]

---

WOD Demo with CrossFit PB by Again Faster Equipment - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 110913.

Enlarge image
As shown in frames 1 through 3, the explosive closing of the hips generates momentum used to elevate the athlete over the bar in the butterfly kip.

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The new CrossFit Community Site is live!

---

WOD Demo with Rob Morris - video [wmv] [mov] [HD mov]

---

"One Race, Every Medalist Ever", The New York Times.

WOD

"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
Post time to comments.

Enlarge image
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

---

"Jared" Workout Demo - video [wmv] [mov] [HD mov]

WOD

"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 111028.

WOD

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.
Sarah Hopping 175lbs. Post loads to comments.
Compare to 051018.

Enlarge image
Erin Cafaro and the US Women's Eight rowing team on the way to gold.

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"Be Your Own Bodyguard Part 5: Nonviolent Posture" with Tony Blauer CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with Sarah Hopping - video [wmv] [mov] [HD mov]

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 120522.

Rest Day

Rest Day

WOD

For time:
75 pound Thruster, 30 reps
Rope pulls 6 reps
75 pound Thruster, 20 reps
Rope pulls, 4 reps
75 pound Thruster, 10 reps
 Rope, 2 reps
Andrea Ager 3:40. Post time to comments.

Enlarge image
Kit Zipf and Maddie.

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CrossFit Tour, Big Sky, Montana, August 10th-12th - video [wmv] [mov] [HD mov]

---

"The Clean" with Kelly Starrett and Coach Burgener, by Again Faster Equipment - video [wmv] [mov] [HD mov]

---

WOD Demo with Andrea Ager, Jackie Perez, Rita Benavidez, and Erin Cianciolo - video [wmv] [mov] [HD mov]

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 110629.

Val B. back to get in a WOD after a year hiatus. Good to see you again.

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"Cooking Sage Bison Burgers" with Juli Bauer, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with Rock Creek CrossFit - video [wmv] [mov] [HD mov]

WOD

Clean and Jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to 080912.

Enlarge image
Darrick Bourgeois.

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"The CrossFit Experience With Greg Amundson" CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with CrossFit DC - video [wmv] [mov] [HD mov]

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"Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure."
-Thomas E. Edison

WOD

5 rounds for time of:15 Kettle bell swings 1.5 pood
50ft Walking Lunges 25 lb plate
30 Squats
Run 400 m
Compare to 120321.

Enlarge image
Chief Master Sgt. Al Schneider, Eglin Air Force Base, Florida.

---

"Simple Nutrition: Part 5" with E.C. Synkowski Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with Brick CrossFit by Again Faster Equipment - video [wmv] [mov] [HD mov]

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"The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force. "
-Andre Maurois

WOD

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Post time to comments.
Compare to 100423.

Enlarge image
CrossFit Level 1 Certificate Courses: CrossFit Reston, CrossFit TNT, CrossFit Southie, CrossFit Max Effort, CrossFit Charlotte, CrossFit St Paul, CrossFit Reebok Nuernberg, CrossFit NZ.
CrossFit Kid's Course: CrossFit Atlanta.

---

"The CrossFit Experience With Jeff Martone" CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with Josh Elmore - video [wmv] [mov] [HD mov]

---

CrossFit RRG Commercial - video [wmv] [mov] [HD mov]

WOD

Push Press 2-2-2-2-2-2-2 reps.
Post loads to comments.

Enlarge image
Chief Vassallo and Senior Chief Guza, Coast Guard Cutter Sherman.

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2012 Reebok CrossFit Games Summary - video [wmv] [mov] [HD mov]

---

"The Gymnastics Tool Bag of Warm-Ups: Part 2" CrossFit Journal preview video [wmv] [mov]

---

WOD Demo with Golden State CrossFit - video [wmv] [mov] [HD mov]

WOD

For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Post time to comments.

Enlarge image
Dana Blaney.

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"Coaching Fran" with Miranda Oldroyd - video [wmv] [mov] [HD mov]

---

CrossFit Journal Balloon Muscle-up Commercial - video [wmv] [mov] [HD mov]

---

WOD Demo with Bill Grundler - video [wmv] [mov] [HD mov

WOD

2012 Reebok CrossFit Games Chipper
For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps
Post time to comments.

Enlarge image
Capital City CrossFit.

---

"Simple Nutrition: Part 4" with E.C. Synkowski by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

---

Men's Chipper Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

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"Defeat is not the worst of failures. Not to have tried is the true failure."
-George Edward Woodberry

WOD

"Ship"
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box
Post time to comments.

Enlarge image
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

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WOD Demo with Ute CrossFit East Draper by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD

Front squat 2-2-2-2-2-2 reps
Post load(s) to comments.
Compare to 120202.

Enlarge image
Maintaining a stable core makes the handstand push-up more efficient.

---

"CrossFit Striking: Power-Development Drills" with George Ryan, CrossFit Journal preview video [wmv] [mov] [HD mov]

---

2RM Front Squats from the Team Competition at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

For time:
30 GHD sit-ups
225 pound Deadlift, 30 reps
30 Double-unders
95 pound Overhead squat, 30 reps
30 Pull-ups
Post time to comments.

Enlarge image
Tommy Hackenbruck, "Karen" portion of "The Girls" Event.

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"Jacinto Bonilla Learns the Split Snatch" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

---

Sarah McCormick on today's WOD at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

WOD

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 110105 
 
"Why Fitness Franchises Are Not a Problem" with Coach Glassman at the CrossFit Tour, Copenhagen - video [wmv] [mov] [HD mov]

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Spirit of The Games Winner: Deborah Cordner Carson - video [wmv] [mov] [HD mov]

WOD

As Many Rounds as Possible in 20 minutes of:
11 toes to bar
11 Push press 95lbs
Run 200m
Post number of rounds to comments



Enlarge image
Rich Froning and Matt Chan, Track Triplet Event

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The Affiliate Cup Champions, Ute CrossFit - video [wmv] [mov] [HD mov]

---

WOD Demo at The CrossFit Experience, with Kelly Starrett - video [wmv] [mov] [HD mov]
Women's "Fran" Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

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"Errors of opinion may be tolerated where reason is left free to combat it."
-Thomas Jefferson

WOD

"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post time and load to comments.
Compare to 110819.

Enlarge image
Annie Thorsdottir, Rope-Sled Event.

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"Three Aussie Trainers" with Doug Armstrong, Brett Fforde and Drummond Williamson, CrossFit Journal preview video [wmv] [mov]

---

The Champion, Rich Froning - video [wmv] [mov] [HD mov]
The Champion, Annie Thorsdottir - video [wmv] [mov] [HD mov]

---

WOD Demo at The CrossFit Experience - video [wmv] [mov] [HD mov]
Men's "Isabel" Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

WOD

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Compare to 120119.

Enlarge image
2012 Reebok CrossFit Games Winners.

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"Simple Nutrition: Part 3" with E.C. Synkowski by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo at The CrossFit Experience - video [wmv] [mov] [HD mov]
Women's "Elizabeth" Event at the 2012 Reebok CrossFit Games - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Front squat 3-3-3-3-3 reps
Connor Martin: 295-305-310(x2)-280-305lbs.
James Hobart: 245-275-285-295(x2)-300lbs.
Candice Ruiz: 155-165-175-185-195lbs.
Matt Ross (age 15): 115-145-165-200-205lbs.
Post loads to comments.
Compare to: 120301

WOD

5 rounds for time of:
Run 200m
25 squats
10 Hand Stand Push ups
Post time to comments:

WOD

As Many Rounds As Possible in 12 minutes of:

5 Sumo Deadlift High Pull, 95lbs
10 Sit ups
15 Squats
Post number of rounds to comments.


Compare to: 120531

WOD

"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Compare to 101021.

Enlarge image
How can this athlete improve her bench pressing position?

---

"Three Drills in Eight Minutes" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

---

"Brenton" WOD Demo - video [wmv] [mov] [HD mov]

WOD

Overhead squat 5-3-3-3-1-1-1-1-1 reps
Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs.
Post loads to comments.

Enlarge image
2012 Southern California Regionals.

---

"Kettlebell Clean Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

---

WOD Demo with Rory McKernan - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar
Post time to comments.

Enlarge image
In what way can this position be improved?

---

"Joint Mobility" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

---

WOD Demo with CrossFit Boat Shed - video [wmv] [mov] [HD mov]

WOD

Overhead squat 5-3-3-3-1-1-1-1-1 reps
Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs.
Post loads to comments.

Enlarge image
2012 Southern California Regionals.

---

"Kettlebell Clean Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

---

WOD Demo with Rory McKernan - video [wmv] [mov] [HD mov]

WOD

"Tumilson"
8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells
Post time to comments.

Enlarge image
U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

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WOD Demo with Jonathan Glancy - video [wmv] [mov] [HD mov]

WOD

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 081211.

Enlarge image
Matt Hathcock.

---

"CrossFit Kids Trainer Course: Teaching Tips" with Todd Widman, by Again Faster Equipment - video [wmv] [mov]

---

WOD Demo with CrossFit Bath - video [wmv] [mov] [HD mov]

WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
Compare to 110322.

Enlarge image
CrossFit Level 1 Certificate Courses: CrossFit Ethos, CrossFit X Factor, CrossFit Charlotte, CrossFit Roots, River North CrossFit, CrossFit Virtuosity, CrossFit Champions, CrossFit Centrum, Revolution X.
CrossFIt KidsCourses: CrossFit Brisbane.

---

"Simple Nutrition" with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

---

WOD Demo with CrossFit Glevum - video [wmv] [mov] [HD mov]

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"I not only use all the brains that I have, but all that I can borrow."
- Woodrow Wilson

Rest Day