WOD

Strength
Deadlift
3-3-3
Medcon/Power
Toes to Bar, AMRAP in 1 minute
Push ups, AMRAP in 1 minute
SDHP, AMRAP in 1minute, 75lbs
Toes to Bar, AMRAP in 1 minute
Push ups, AMRAP in 1 minute
SDHP, AMRAP in 1minute, 75lbs
Post Total reps to comments: 
 

Rest Day

Rest Day

WOD

Warm up
100 Double Unders
As Many Pull ups as Possible with out dropping
Snatch Balance min. 10 sec. each
1-1-1-1
Run 1 mile
Post number of Pull ups, loads of Snatch Balance and mile to comments

WOD

Five rounds for time of:
Run 400 meters
50 pound Dumbbell Clean & Jerk, 21 reps
Post time to comments.

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CrossFit Texas.

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"No Time for Patty-Cake" by Andrea Maria Cecil, CrossFit Journal article [pdf]

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"Behind the Games: 2013" Part Two preview - video [ipod] [mov] [HD mov]

WOD

Complete as many rounds as possible in 20 minutes of:
15 GHD Sit-ups
135 pound Deadlift, 21 reps
Post rounds completed to comments.

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"Behind the Games: 2013" Part One preview - video [ipod] [mov] [HD mov]

WOD

Strength
Cleans
3-3-3-3
As Many Rounds as Possible in 7 minutes of:
11 Burpees
Carry 40 lb sand bag, across the to the bleachers and back.
Post the number of rounds to comments:

WOD

Seven Rounds for time of:
5 Chest to Bar Pull ups
10 Hand Release Push Ups
15 Front Squats 135 lbs
Post your time to comments:



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CrossFit MASS.

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"Life Under the Big Top" by Emily Beers, CrossFit Journal article [pdf

Rest Day

Rest Day

WOD

"Hard Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate
Post rounds completed to comments.

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Michael Lawing, Albemarle, North Carolina.

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"Constantly Varied Kitchen: Pastel de Papa" with Nick Massie CrossFit Journal, video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

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"Data and Your Diet" with E.C. Synkowski - video [ipod] [mov] [HD mov]

WOD

Five rounds for time of:
20 Strict ring dips
135 pound Thruster, 14 reps

There should be no bend of the leg or hip in the strict ring dip.

Post time to comments.

WOD

Today compete the warm up two times
Work on areas that you DON'T like or you need to work on examples, cleans, snatch, pull ups, double unders, etc
2014 we are going to step it up!
Heavy
Cleans (squat)
2-2-2-2
Post loads to comments:


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Olivia Fortin.

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Dan Bailey, 12:49 - video [ipod] [mov] [HD mov]

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Learning the Backward Roll to Support, with Greg Glassman - video [ipod] [mov] [HD mov]
First 500 athletes to complete a backward roll to support will receive a commemorative t-shirt. Upload video to YouTube and post link to comments.
*Prior to attempting, athletes should be able to complete 5 strict muscle-ups and a back lever.

WOD

5 Rounds for time of:
5 Muscle ups
5 Hand Stand push ups
10 one legged squats (alternate)
Post time to comments:

WOD

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up
Post time to comments.

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"I no longer have access to barbells, but thank goodness for 20 liter water jugs! This is where I worked out while staying at a Buddhist nunnery in Thali, Nepal."
- Beth Nagai

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"Indignation for Self-Defense: 'How Dare You?'" with Tony Blauer, CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

For Time of:
Run 400m
95 lbs snatch, Overhead squat 8 reps
Run 400m
95lbs snatch, Overhead squat 12 reps
Run 200m (out to hydrant and back)
95lbs snatch, Overhead squat 16 reps
Run 200m
95lbs snatch, Overhead squat 20 reps
Post time to comments
Compare to: 120514

WOD

"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
Gym open 8:00-11:30am
Post rounds completed to comments.

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U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Rest Day

Take this day to enjoy family and Friends
Merry Christmas!

WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Gym will be open from 8am-11:30 am today

Compare to 111110


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Marisa and Jamie-ella.

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"Big Easy Does It" by Andrea Maria Cecil - CrossFit Journal article [pdf]

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Tricep Extensions with Danny Broflex - video [ipod] [mov] [720 HD] [1080 HD]

WOD

As Many Rounds as Possible in 7 minutes of:
60 Double unders
15 Deadlifts 100lbs
Post number of rounds to comments

Rest Day

Rest Day

WOD

Row 5K

Post time to comments.

Compare to 091229.

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Jodi Pietrzyk.

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"Constantly Varied Kitchen: Christmas-Morning Quiche Lorraine" with Nick Massie - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

WOD

Backsquat
5-5-5-5-5

Post your load to comments:

Compare to: 091029

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"How It Applies To Everything Else" with Greg Glassman and David Durante - video [ipod] [mov] [HD mov]

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Eelan Aviram Proves It - video [ipod] [mov] [HD mov]

WOD

For Time
5 Push Press 95lbs
10 Burpees
20 Pull ups
30 Abmat Sit-ups
40 Squats
30 kettle  bell swings 1.5 pood
20 Pull ups
10 SDHP 95lbs
5 Cleans 95lbs
Post time to comments

WOD

Five rounds for load and time of:
15 Handstand Push-ups
5 Deadlifts
Post loads and time to comments:

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"Go South, Episode 14: Lottery Plan" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

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"Prodigal Son Returns Less Fit" by Pat Sherwood, CrossFit Journal article [pdf]

WOD

As Many Rounds as Possible in 20 minutes of:
5 Toes to Bar
10 Overhead squats
15 Walking lunges with 45lb plate

Post the number of rounds to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Verve, Arctic CrossFit, NorCal CrossFit, Ute CrossFit Holladay, CrossFit North Atlanta, CrossFit King of Prussia, CrossFit Freedom, CrossFit SS, CrossFit One, CrossFit EaDo, CrossFit Officine, CrossFit Centrum, Thames Reebok CrossFit, CrossFit Rocks, CrossFit PTY.
CrossFit Coach's Prep Course: CrossFit Stockport, CrossFit Morristown.
CrossFit Kids Courses: CrossFit Ethos, CrossFit FX.

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"Waiting to Launch" with Cara Heads Slaughter and Christy Phillips Adkins - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

Snatch
3-2-1
Push Jerk
3-2-1
Post loads to comments:

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Steph Hammerman.

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"Infant Swimming Resource: 'It's Really Magical'" CrossFit Journal video [ipod] [mov] [HD mov]

WOD

For Time:
Farmers carry across the gym and back 1 pood 16K
30 pull ups
Sand bag carry across the gym and back
30 Push ups
Farmer carry across the gym and back 1 pood 16k
30 Sit ups
Sand Bag carry across the gym and back
30 Squats
Post time to comments

WOD

"Coffey"
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Post time to comments.

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U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

WOD

Front Squats
5-5-5-5-5
Post loads to comments:
130627

WOD

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed to comments.
Compare to 090629.

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Derek and Raymond Gallagher, Moon Township, Pennsylvania.

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"Double-under Positioning" with Dan Bailey - video [ipod] [mov] [HD mov]

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Top CrossFit Games athletes to compete at the CrossFit Tour Queenstown Event - [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to: 120427

WOD

For time:
Run 200m
20 Kettlebell swings, 1.5 pood
30 Toes to bar
Run 200 meters
Post time to comments.
Compare to: 130325

WOD

Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups
Post time to comments.

Enlarge Image.
CrossFit Revolver, Cancun, Mexico.

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"Constantly Varied Kitchen: Lamb Lollipops with Mint Chili Sauce" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

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"Double Kettlebell Clean" with Jeff Martone - video [ipod] [mov] [HD mov]

WOD

Strength
Cleans
3x3x3
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: 130904 

Bring Sally up, Bring Sally down. A great challenge today!

WOD

Bring Sally Up
Back squat 95lbs/75lbs
Post number of reps completed to comments:


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CrossFit Level 1 Certificate Courses: CrossFit Verve, CrossFit Vitality, CrossFit Reston, Peak 360 CrossFit, CrossFit Mayhem, CrossFit Del Mar, CrossFit King of Prussia, CrossFit SAC, CrossFit EaDo, CrossFit Colosseum, CrossFit Stockport, CrossFit Basel, CrossFit Vienna The Loft, CrossFit 09, CrossFit Sentinel Downtown.
CrossFit Coach's Prep Course: CrossFit Effects (FX), CrossFit Monrovia.
CrossFit Kids Courses: CrossFit Flagstaff.

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"Choice Speech Defuse" with Tony Blauer, CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats
Post rounds completed to comments.
Gym open until 11:00am today

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"Thanksgiving: Judgment Day" by Hilary Achauer, CrossFit Journal article [pdf]

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Air Squat with Chris Spealler - video [ipod] [mov] [720 HD] [1080 HD]

WOD

Strength Day
Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to:131029

WOD

6 rounds for time of:

Run 200m
11  2 pood kettle bell swings
5 Cleans 155lbs
Post time to comments:
Compare to: 130319

WOD

10 rounds of pull ups, 10 reps, rest exactly 1 minute between rounds.
Post the total time to comments:


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CrossFit Level 1 Certificate Courses: CrossFit Morristown, CrossFit Columbus, CrossFit One, NorCal CrossFit, CrossFit Freedom, CrossFit North Atlanta, CrossFit Max Effort, CrossFit Strong, CrossFit Ethos, Studeo55 CrossFit, CrossFit Loreto, CrossFit Bold, CrossFit BCN, CrossFit Effects (FX), Poole, Dorset, UK.
CrossFit Coach's Prep Course: CrossFit Perth, CrossFit Hampton Roads.
CrossFit Kids Courses: CrossFit Dallas Central.

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"Grace" with a Stone - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

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:
Compare to: 120731

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 120228.

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Leah Davis, Justin Thompson, Shelby Walkinshaw, and Jeremy Davis.

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"Offline, Episode 3: Strict Pull-Ups Before Kipping Pull-Ups?" - CrossFit Journal video [ipod] [mov] [HD mov]

WOD

Complete as many rounds as possible in 12 minutes of:
16 Kettlebell swings 1.5 pood (24k)
8 Deadlifts 225lbs
12 GH Sit ups
Post number of rounds to comments:

WOD

Complete 5 rounds for time of:
50ft. Walking lunges 45lbs
30 Double Unders
10 Hand Stand Push ups
5 Front squats 155lbs
Post time to comments:
Compare to:130220

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
Compare to: 130812

Rest Day

Rest Day

WOD

Thrusters
3-3-3-3-3
Post loads to comments:
Compare to: 120614

WOD

Complete as many rounds as possible in 15 minutes of:
6 Dumbbell floor to overhead R arm 40lbs
6 Dumbbell floor to overhead L arm 40lbs
12 Pull ups
Post number of rounds to comments


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Zachary McAdams, Afghanistan.

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"Perfect Shot" - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 130711.

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David Rowe.

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Rich Froning and Sam Briggs visit ESPN - [video]

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"Commitment to Excellence and Virtuosity" with the CrossFit Training Staff - video [ipod] [mov] [HD mov]

WOD

Push Press
2-2-2-2-2
Push Jerk
4-4-4-4-4
Post load to comments

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"Go South, Episode 9: Gringos Regain Faith in Humanity" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

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Banishing the Boogeyman - CrossFit Journal article [pdf]

WOD

2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Chris Spealler 2:39, Chris Stowe 2:58, Chris Martirano 3:51, Ashleigh Moe 4:37 (95lbs).
Post time to comments.
Compare to: 110718


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CrossFit Level 1 Certificate Courses: CrossFit Park City, CrossFit TNT, Trident CrossFit, CrossFit Superstition, CrossFit Coconut Grove, CrossFit Ethos, CrossFit King of Prussia, CrossFit Strong, CrossFit STF, CrossFit BCN, CrossFit Stockport, CrossFit Rocks, CrossFit BAZA, CrossFit Singapore.
CrossFit Coach's Prep Course: CrossFit Voltage, CrossFit 09.
CrossFit Kids Courses: CrossFit Atlanta.

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"After Their Last Battle" by Emily Beers, CrossFit Journal article [pdf]

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"Wives of CrossFit SolaFide" by Andrea Cecil, CrossFit Journal article [pdf]

Rest Day

Rest Day

WOD

3 Rounds for time of:
50 Double Unders
21 Kettlebell swings 1.5 pood
15 Sit ups



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CrossFit Striking Trainer Course at I Am CrossFit.

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"Fight Gone Right" by Hilary Achauer, CrossFit Journal article [pdf]

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"Holy Rollers Put Faith in CrossFit" with the Angel City Derby Girls, CrossFit Journal video [ipod] [mov] [HD mov]

WOD

Clean and Jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to: 120801

WOD

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Compare to: 111004

WOD

2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Post time to comments.


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Donna Picerno, Port Jervis, New York.

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"Go South, Episode 8: "Pulling My Head Out of My Ass"" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

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CrossFit Curmudgeon Cares? - CrossFit Journal article [pdf]

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From the vault:
Individual Women's Event 6 from the 2011 NorCal Regional - [video]

WOD

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 120316.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit USD, CrossFit Roots, CrossFit Boston, CrossFit Morristown, CrossFit North Atlanta, CrossFit Vitality, CrossFit Columbus, CrossFit SS (South Side), NorCal CrossFit, CrossFit Central Downtown, CrossFit Basel, CrossFit Bold, CrossFit Montpellier, CrossFit 09, CrossFit Insurrecto.
CrossFit Coach's Prep Course: CrossFit Ranch, CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Brand X.

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"Exercise and the Brain" an interview with Dr. John Ratey - video [ipod] [mov] [HD mov]

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"CrossFit Kids: An Administrator's View" by Chris Spurlock, CrossFit Journal article [pdf]

Rest Day

Rest Day

WOD

5 rounds for time of:
Each round add weight to your Front Squat , you may use the rack.
Front squats, 5 reps
Farmers carry 100ft 16k
Post time and loads carried.