WOD

Five rounds for time of:
12 Burpees, jump and touch the bar
9 Front squats, 135lbs
Run to Student Center and back.
Post time to comments
Compare to 120124

WOD

Run to the fish pond bridge and back.

5 rounds for time of:
25 Pull ups
135 lbs Push jerk, 7 reps

Post time to comments:
Compare to: 130730

---

The CrossFit Games are on ESPN now! 8 p.m. ET (5 p.m. PT) until 10 p.m. ET (7 p.m. PT).

---

"Going to Haiti: The Trip to Jarvais" with Emily Beers, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

---

"Three Days in Haiti Part 3: Adversity and Hope" by Emily Beers, CrossFit Journal article [pdf]

WOD

5 Rounds for time of:
Carry a sandbag 200m
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood
Compare to: 130113

WOD

Cleans (Full Squat)
5-3-3-2-1
Focus on technique and the weight will come.
Compare to: 140612 

Manny L Front squat, working hard at BU CrossFit.

WOD

Six rounds for time of:
Run 400 meters
25 Pull-ups
Post time to comments.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: Trident CrossFit, CrossFit Roots, CrossFit Columbus, CrossFit Morristown, CrossFit One, NorCal CrossFit, CrossFit SS (South Side), Ultimate CrossFit, CrossFit TNT, Alamo CrossFit, Studeo55 CrossFit, CrossFit Officine, CrossFit Vienna The Loft, CrossFit Perth, CrossFit Insurrecto, CrossFit BAZA, Dubai, Camp Lemonnier, Djibouti.
CrossFit Coach's Prep Course: CrossFit Reston.

---

Pride of a Rookie - [video]

Rest Day

Rest Day

WOD

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Compare to 111129

WOD

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Compare to 100408.

Enlarge image
CrossFit Tallahessee.

---

The CrossFit Games are on ESPN now! 8 p.m. ET (5 p.m. PT) until 10 p.m. ET (7 p.m. PT).

---

"Grab His Head Like a Med-ball" with Tony Blauer - video [ipod] [mov] [HD mov]

WOD

Five rounds for time of:
11 Push press 95lbs
15 Kettle bell swings 16k
25 Abmat sit ups
Post time to comments:



Enlarge image
Alessandra Pichelli.
The CrossFit Games on ESPN start tomorrow, Wednesday, October 2nd, at 5 p.m. PT with the Women's Pool, Burden Run, Legless and Clean and Jerk Ladder Events.

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"CrossFit: Defending the Name" by Dale Saran, CrossFit Journal article [pdf]

WOD

Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.


Enlarge image
Michael Petersheim.

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"Go South, Episode 3: Finding Family" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

---

"Roadkill Fitness: Surviving and Thriving Through Variance" with Pat Sherwood, CrossFit Journal article [pdf]

WOD

6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.


Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: Ft. Stewart, GA, CrossFit Zion, CrossFit Verve, CrossFit Reston, CrossFit Ranch, CrossFit Mayhem, CrossFit Columbus, CrossFit King of Prussia, CrossFit Central Downtown, CrossFit Montreal, CrossFit Basel, CrossFit Bergen, CrossFit FSF, CrossFit Rocks, CrossFit LifeSpark, CrossFit Sentinel Downtown, CrossFit Tuluka Pilar.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: CrossFit Northern Ireland.

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"Too Fit 2 Quit" - video [ipod] [mov] [720 HD] [1080 HD]

Rest Day

Rest Day

WOD

Run 5K
Post time to comments.
Compare to 130709.

Enlarge image
Sean Velas and David Durante.

---

Gymnastic Kip with David Durante - video [ipod] [mov] [HD mov]

WOD

Complete as many rounds as possible in 20 minutes of:
Handstand push ups 6 reps
15 Pull ups
10 One-legged overhead squats, PVC pipe

Post rounds completed to comments.


"Battle on the Home Front" by Emily Beers, CrossFit Journal article [pdf]

WOD

Complete As Many Rounds As Possible in 10 minutes of:
11 Box Jumps
5 Cleans 135 lbs
Post number of rounds to comments:
Compare to: 130115 

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to 130921

WOD

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Post time to comments.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: Mustang CrossFit US Border Patrol, CrossFit Del Mar, CrossFit Fury, Atlas CrossFit, CrossFit Atlanta, CrossFit One, CrossFit Hawaii, Peak 360 CrossFit, Sandia CrossFit, CrossFit EaDo, CrossFit Plaza Condesa, CrossFit Nuernberg, CrossFit Officine, CrossFit Stockport, CrossFit Rev X, Cape CrossFit, CrossFit Jozi.
CrossFit Competitor's Course: CrossFit Belltown.
CrossFit Coach's Prep Course: CrossFit 5th Ave.
CrossFit Kids Courses: CrossFit Park City, Thames CrossFit.

---

CrossFit Iron Cove: Burned but Unbroken, CrossFit Journal video [ipod] [mov] [HD mov]

---

CrossFit Tour, Queenstown, New Zealand, January 17th-19th - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

Technique Day
Come in and work on your Squat, Snatch, Muscle up, pull ups etc...

WOD

Three rounds for time of:

Knees to elbows, 21 reps

1 1/2 pood Kettlebell swing, 21 reps

Push-ups, 21 reps

Pull ups, 21 reps

20 inch Box jump, 21 reps

Back extension, 21 reps

Walking lunge, 150 ft

Post time to comments.

Enlarge image

Mike Jaucian, Cabo San Lucas.

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.
Compare to 120830.

BUBS lunging in the rain! all weather group

 Snatch Practice with Dan Bailey - video [ipod] [mov] [HD mov]

WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 120403.

Enlarge Image
Deanna Gibaldi.

---

"Go South, Episode 1: To Big Sky" with Pat Sherwood and Ian Wittenber - video [ipod] [mov] [HD mov]

---

"Taking the time for the time of your life" by Pat Sherwood, CrossFit Journal article [pdf]

WOD

AMRAP in 12 minutes of:
9 Deadlifts 185lbs
30 Double unders
Post number of rounds to comments:

Enlarge Image [medium] [large]

CrossFit Level 1 Certificate Courses: CrossFit Morristown, CrossFit Bellevue,CrossFit Monrovia, Trident CrossFit, CrossFit Mayhem, CrossFit Max Effort, NorCal CrossFit, CrossFit Country, CrossFit Strong, CrossFit Colosseum, CrossFit 33100, CrossFit Twente, CrossFit BCN, CrossFit Perth, Black River CrossFit, Punk CrossFit.
CrossFit Coach's Prep Course: CrossFit Ranch, Atlas CrossFit.
CrossFit Kids Courses: 810 CrossFit.

---

"Offline, Episode 2: Should Women Serve in Combat?" with host Russell Berger, CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

3 Rounds for Time of:

12 One legged squats (alt)
24 Kettle bell swings
Run 400m
Post time to comments:

WOD

Snatch
3-3-3-3-3
Post loads to comments:

WOD

"The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.

Enlarge image
U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

WOD

"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 times to comments.
Compare to: 121115

WOD

21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups
Post time to comments.



Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Chicago, CrossFit King of Prussia, CrossFit Southie, CrossFit Columbus, CrossFit Vitality, CrossFit SS (South Side), CrossFit USD, Alamo CrossFit, CrossFit Ramsay, CrossFit STF, CrossFit Stockport, CrossFit Officine, CrossFit Northern Ireland.
CrossFit Competitor's Course: CrossFit East Village.
CrossFit Coach's Prep Course: CrossFit Humanity.
CrossFit Kids Courses: CrossFit X-Factor.
CrossFit Trainers Summit, San Diego.

---

"The Man Beneath The Hair" with Garret Fisher - [video]

Rest Day

Rest Day

WOD

5 rounds of time of:
15 Kettlebell swings 1.5 pood
Deadlifts, 7 reps
Scale as needed
Post DL load and time:
Compare to:130607

WOD

Warm up as posted on the board
Strength- Cleans, 5 reps for warm up
5-3-2-1
For time:
Run 400m 
21-15-9
Pull ups
Overhead squats 95 lbs
Run 400m
Compare to: 130320

WOD

Complete as Many Rounds as Possible in 12 minutes of:
 5 Push ups
10 Sit ups
15 squats
Post number of rounds to comments:
Compare to: 130425 

WOD

"Roney"
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
Post time to comments.

Enlarge image
Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

WOD

The gym is closed today in celebration of Labor Day.
 For Time:
50 Squats
40 Double unders
30 Push ups
20 Sit ups
30 Push ups
40 Double unders
50 Squats
Post your time to comments

Rest Day

Rest Day

WOD

Strength
Overhead Squat
3-3-3

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.


Enlarge image
Spencer Tilove, Tavan Tolgoi, Mongolia.

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Announcing the Team World Roster for the CrossFit Invitational

---

"A First Timer" with Alessandra Pichelli - [video]

WOD

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 130611.

Enlarge image
CrossFit Port Orange.

---

"4 on 1" with Dan Bailey - video [ipod] [mov] [HD mov]

---

"Meet Clayton Whitted" with Kristi Whitted - video [ipod] [mov] [HD mov]
Support the Families of the Fallen Hotshots, August 31.

WOD

AMRAP in 20 minutes of
25 Wall Balls 20/14lbs
Push Press 95 lbs 11 reps
15 Abmat Sit ups
Post the number of rounds to comments:

WOD

5 Rounds for time of:
5 135 lbs Clean and Jerk
30 Double unders
10 Toes to Bar
Post your time to comments:

WOD

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max
Post loads to comments.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Columbus, CrossFit Roots, CrossFit 5th Ave, CrossFit Costa Mesa, NorCal CrossFit, CrossFit North Atlanta, CrossFit Central Downtown, CrossFit Colosseum, CrossFit STF,CrossFit Twente, CrossFit Central London, CrossFit Nuernberg, CrossFit Rocks, CrossFit LifeSpark, Ft Stewart, GA.
CrossFit Coach's Prep Course: CrossFit Nuernberg, CrossFit Morristown.
CrossFit Kids Courses: CrossFit Mayhem.

---

"Handstands" with David Durante and Alessandra Pichelli - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

5 rounds of time of:
15 kettlebell swings 1.5 pood (24k)
20 Double unders
10 push up (hands release from the deck, chest only no hips)
10 abmat situps
Post your time to comments:



Enlarge image
Cristina Pufal.

---

"Support the Families of the Fallen Hotshots" with Greg Glassman - video [ipod] [mov] [HD mov]

WOD

"Dobogai"
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
Post time to comments.

Enlarge image
U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

WOD

"Donny"
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee
Post time to comments.

Enlarge image
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

---

Join the CrossFit community as we do a fundraising workout, Hotshots 19 Event, August 31st - video [ipod] [mov] [HD mov]

WOD

"Falkel"
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 Pull ups
Post rounds completed to comments.

Enlarge image
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

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 120823

Rest Day

Rest Day

WOD

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Post time to comments.
Compare to 100830.

Enlarge image
CrossFit Tallahassee.

---

"Training in the Heat" by Bill Starr, CrossFit Journal article [pdf]

---

From the Vault: Sots Press - video [wmv] [mov]

WOD

As Many Rounds As Possible in 20 minutes of:
21 Front squats with sand bag
Run 500 m
Post number of rounds to comments

WOD

5 rounds for time of:
9 Hand Stand Push Ups
9 Sumo Deadlift High Pulls 75lbs
Run 400m
Post to Comments:
Compare to: 130415

Sunrise in Bellevue, NE

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 120410

Enlarge image
CrossFit Logic, Sunshine Coast, Australia.

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Memorial Workout Event for Granite Mountain Hotshots, August 31st, 2013 - video [ipod] [mov] [HD mov]

WOD

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



Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Max Effort, CrossFit Chicago, CrossFit Hawaii, CrossFit SAC, CrossFit SS (South Side), CrossFit One, CrossFit Mayhem, CrossFit Strong, CrossFit Ramsay, CrossFit Parma, Thames CrossFit, CrossFit Twente, CrossFit Rocks, CrossFit CSTL.
CrossFit Coach's Prep Course: CrossFit Charlotte.
CrossFit Kids Courses: CrossFit 5th Ave.

---

The Jercs - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

6 rounds for time of:
5 Deadlifts 295lbs
Run 400m
15 Pull up

Overhead squat day!

WOD

Overhead Squat 3-3-3-3-3 reps
Compare to: 130709

WOD

For time:
30 Snatches
Post time and load to comments.

Enlarge image
Okinawa, Japan.

---

Coaching Lindsey Valenzuela - [video]

WOD

As Many Rounds As Possible in 15 minutes of:
40 Double unders
5 Cleans
Post the number of rounds and load to comments:

WOD

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 130513.

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Invoke, Peak 360 CrossFit, NorCal CrossFit, CrossFit Columbus, CrossFit North Atlanta, Alamo CrossFit, CrossFit Morristown, CrossFit Fury, CrossFit Montreal, CrossFit BCN, CrossFit Twente, CrossFit Rev X, CrossFit Singapore.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: CrossFit Vitality.

---

"Designing The Pig" with Rob Orlando - [video]

Rest Day

Rest Day

WOD

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 120312


Enlarge image
Women's The Pool Event.

---

"Schooling the Press" with Matt Chan - [video]

WOD

Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to: 130411

WOD

4 Rounds for time of:
15 push ups (chest to deck)
95 lb Thrusters 15 reps
Carry 20lb med ball to Student Center and back, 100 yds
Team WOD will be discussed with 8:30 group
Post time to comments:



Enlarge image
Hack's Pack Ute, Stadium Relay Event.

---

Fittest Man On Earth: Rich Froning - [video]

WOD

Run to the fish pond bridge and back.

5 rounds for time of:
25 Pull ups
135 lbs Push jerk, 7 reps

Post time to comments:

WOD

For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 160 pound barbell Overhead walking lunges, 90 feet
Post time to comments.

Enlarge image
CrossFit Games champions Rich Froning and Samantha Briggs.
Affiliate Cup champions Hack's Pack Ute and Spirit of the Games recipient Kristan Clever.

---

Watch the Live stream archives of the CrossFit Games [Domestic, International], and the Live CrossFit Games Update Show at 7:00 p.m. PT and a re-airing of the finals on ESPN2 at 8:00 p.m. PT.

Rest Day

Rest Day

WOD

21-15-9 reps of:
Deadlift 275lbs
Box Jump 30"
Post time to comments:


Enlarge image
CrossFit Games Masters podium finishers.

---

Tune in to the Live CrossFit Games Update Show at 9 p.m. PT along with continuous coverage on the Games site.

---

Vivienne Henderson: Fit at 61 - [video]

---

Athlete's Perspective: The Pool - [video]

WOD

For time:
100 Double-unders
Run 100 meters
15 Pull ups
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters
Post time to comments.

Enlarge image
Jordan Troyan, first place in The Pool event.

---

Watch the Live Event Announcement, and then the Live CrossFit Games Update Show at 9 p.m. PT, along with continuous coverage on the Games site.

---

Never Half-Assed: Ron Gellis - [video]

---

"Growing Up CrossFit" by Chris Cooper, CrossFit Journal article [pdf]

WOD

Cleans 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to: 130313

Kettlebells moving fast at BU CrossFit

WOD

For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 130205.

Enlarge image
Rogue staging area.

---

Tune in to the Live Event Announcement at 7 p.m. PT and then the Live CrossFit Games Update Show at 9 p.m. PT along with continuous coverage on the Games site.

---

"Focus, Drive, Execution" with Margaux Alvarez - [video]

---

"An Athlete By Any Other Name..." with Kara Webb - [video]

WOD

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Compare to 121217.

Enlarge image
Jeremiah Paige.

---

Masters Events Announced

---

"A Change of Perspective" with Aja Barto - [video]

Rest Day

Rest Day

WOD

Run 5K

Post time to Comments:
Compare to: 120528

WOD

"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Compare to 130506

WOD

7 rounds for time of:

12 Sumo Deadlift high pulls 95 lbs
12 Push Press 95 lbs
Run 200m
Compare to: 121127

WOD

AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

Post number of rounds to comments:

WOD

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Post time to comments.
Scale as needed
Compare to 101015.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: MBS CrossFit, CrossFit Park City, CrossFit HEL, CrossFit Chicago, CrossFit One, Peak 360 CrossFit, CrossFit Mayhem, CrossFit Columbus, CrossFit Central Downtown, CrossFit Ramsay, CrossFit STHLM (Stockholm), CrossFit Mundo, CrossFit 09, CrossFit Tuluka Pilar.
CrossFit Coach's Prep Course: CrossFit Mundo, CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Max Effort.

---

"Loading The Hamstrings" with Coach Burgener - video [ipod] [mov] [HD mov]

Posted by Pukie at 5:00 PM | Comments (14)

Rest Day

Rest Day

WOD

155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Scale as necessary, technique is the focus.
Post time to comments.
Compare to 120404.

Jordan's first WOD at BUCrossFit

WOD

As Many Rounds As Possible in 15 minutes of:
12 Hand Stand Push ups
20 squats
Run 400m
Post the number of rounds to comments:

Great Team WOD today at BU CrossFit

WOD

5 Rounds for time of:
16  Kettle bell swings, 1.5 pood
16k Farmers Carry 200m
16 Push Press 95lbs
32 Double unders

WOD

Overhead Squat 3-3-3-3-3 reps

Compare to: 130112

New Bruins at BU CrossFit

WOD

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


Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit USD, CrossFit Country, CrossFit 5th Ave, NorCal CrossFit, CrossFit Verve, CrossFit Refinery, CrossFit Ann Arbor, Alamo CrossFit, CrossFit Colosseum, CrossFit the Royal Guards, CrossFit STHLM (Stockholm), CrossFit Rocks, Punk CrossFit, CrossFit Thames.
CrossFit Coach's Prep Course: CrossFit STHLM (Stockholm), CrossFit Belltown.
CrossFit Kids Courses: CrossFit Firepower.

---

"Women's Wait" by Andre Maria Cecil, CrossFit Journal article [pdf]

Rest Day

Rest Day

WOD

We will not be open today, remember to thank those who help keep us free.

10 sit ups
Run 500m
20 sit ups
Run 400 m
30 sit ups
Run 300 m
40 sit ups
Run 200 m
50 sit ups
Run 100 m
Post time to comments :
Compare to: 110704 

WOD

As Many Rounds As Possible in 7 minutes of:
4 Burpees
17 squats
76 feet Walking lunge
Gym will be closed today and Friday to celebrate July 4th. BE SAFE.

The Morning group of Bruins after "Brian Walker"