WOD

7 Rounds for time of:
Run 100m
8 one legged squats right/left
15 Push ups

WOD

Hang power snatch 5-5-5-5-5 reps
Post loads to comments.

Luis Serrano, Mondego River, Portugal.

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The Arms Race and Olympic Lifting - CrossFit Journal article [pdf]

WOD

5 rounds for time of:
5 Muscle ups
11 Thrusters 135lbs
Post time to comments:

WOD

As Many Rounds as possible in 15 minutes of:
15 Kettlebell swings 1.5 pood (24k)
Jump laterally over a 20" pole w/o knocking off, 10 reps
Run 200m with a 40lb Sandbag
Post the number of rounds to comments:


Rich Froning, 2014 Fittest Man on Earth.

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Building Burgess: Part 4 - CrossFit Journal - [video]

WOD

5 Rounds for time of:
6 Cleans 145lbs
12 Hand Stand Push ups
12 Toes to Bars
Post time to comments:


Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth.

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ESPN Failed Journalism 101

Rest Day

Rest Day

WOD

For as long as possible do EMOM of:
7 Thrusters 75/55lbs
7 Pull ups
7 Burpees
Post the number of minutes completed: 


Amanda Allen, Masters Champion, 40-44 Division.
Live coverage of the Masters, Team and Individual competitions on games.crossfit.com

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Building Burgess: Part 3 - CrossFit Journal - [video]

WOD

For Time:
Run 200m
Back squat, 4 reps 225/135lbs
Run 200m
Back squats, 8 reps 225/135lbs
Run 200m
Back squats, 12 reps 225/135lbs
Run 200m
Back squats, 16 reps 225/135lbs
Post time to comments: 140418




CrossFit Townsville, Team Beach Event.
Live coverage of the Masters, Team and Individual competitions on games.crossfit.com

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Front squat drill to improve torso position with Cherie Chan - [video]

WOD

Strength Day
Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to:131127

WOD

5 rounds for time of:
225-lb. deadlifts, 10 reps
20 wall-ball shots, 20-lb. ball
Post time to comments.

WOD

Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up
Rest at least 2 minutes between exercises. Post total reps completed to comments.

Joe Onorato.

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Correcting the first pull in the clean with JP Bolwahnn - [video]

Rest Day

Rest Day

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.

Compare to: 130919

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
Post time to comments:
Compare to: 130731

WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m (Out to the fire hydrant and back)
Compare to: 121011

WOD

5 rounds for time of:
Front squats 6 reps (You choose the weight)
6 muscle ups
Post time to comments:

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:130910

Rest Day

Rest Day

WOD

5 Rounds for time of:
50 double unders
20 SDHP with Kettlebells 24/16k
10 toes to bar
Post time to comments:

WOD

As Many Rounds as Possible in 15 minutes of:
15 Ring dips
25 ft. Walking Lunge with Sandbag
25 Sit ups
Post number of rounds to comments:


Beth and Karen.

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Row technique correction with Ben Bergeron - [video]

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CrossFit's New Training and Certifications with Nicole Carroll - [video]

WOD

For Time:
Run 200m
50 pull ups
Run 200m
50 Box Jumps 24/20inch
Run 200
50 Toes to Bar
Run 200m
Post your time to comments:


Junior Vasquez, Clermont, Florida.

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Wyclef Jean / Jenn Hunter-Marshall Music Video - [video]

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A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain by Hilary Parker.

WOD

5 rounds for time of:
Front Squats 3 reps 145lbs or body weight
Sprint 40 yds (RTC and back)
Post time to comments:

WOD

Complete as many rounds as possible in 12 minutes of:
6 Med ball Cleans (20lbs)
16 Push ups
8 Overhead squats 95lbs
Post number of rounds to comment
Compare to: 130501


Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit North Atlanta, CrossFit Construct, CrossFit Mayhem, CrossFit Belltown, CrossFit South Flores, University of Nevada CrossFit, Reebok CrossFit Officine, CrossFit Reebok Stockport, CrossFit Basel, CrossFit Richmond, CrossFit Oryx, Reebok CrossFit Sentinel Downtown, Cape CrossFit, Punk CrossFit.
CrossFit Coach's Prep Course: Reebok CrossFit LifeSpark.
CrossFit Kids Course: CrossFit 212 TriBeCa.

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Staying upright in the jerk with JP Bolwahnn - [video]

Rest Day

Rest Day

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.
Compare to: 130704

WOD

3 rounds for time of:
Run 400m
15 SDHP 75 lbs
9 HSPU
Post time to comments:

WOD

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots, 20-lb. ball
25 box jumps, 24-inch
Rest as needed between couplets. Post time for each couplet to comments.

Michael Joseph, 15 years old.

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Elbow position for the jerk with JP Bolwahnn - [video]

WOD

3 reps of Hang Snatch,
10 rounds – Every 90 seconds, perform 3 hang snatch.
Increase the load each round so the 10th set is a max for the day.
Post loads to comments:



Levi Grottis.

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CrossFit reaches 10,000 affiliates!
Virtuosity Goes Viral - CrossFit Journal article [pdf] and [video]

WOD

4 rounds for time of:
50 squats
40 back extensions
30 push-ups
Post time to comments.
 

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Berrien, CrossFit Chamorri, Shanghai, China, CrossFit Vitality, CrossFit Morristown, CrossFit Strong, CrossFit TNT, CrossFit North Atlanta, CrossFit Verve, CrossFit SoCal, CrossFit High Performance, CrossFit Ranch, CrossFit Park City, CrossFit Winnipeg, CrossFit Central London, CrossFit STHLM, CrossFit FRA, CrossFit Effects (FX), RIG CrossFit, CrossFit Posto 9.
CrossFit Coach's Prep Course: CrossFit Chicago.
CrossFit Kids Courses: CrossFit Tuluka Nunez.

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Donnie Savella: Outworking Paralysis - CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

5 Rounds for time of:
50 double unders
20 SDHP with Kettlebells 24/16k
10 toes to bar
Post time to comments:

WOD

4 rounds for time of:
50-calorie row
40 GHD sit-ups
30 pull-ups
Post time to comments.

Enlarge image
Tia Franceschi, Borgomanero, Italy.

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Rack setup for the press with Bethanie Giardina - video [ipod] [mov] [HD mov]

WOD

10 rounds
Hang Snatch (squat as always)
Every minute perform 1 rep increase the load each round with max effort on last set.


Enlarge image
Robert "The Ghost" Guerrero wins his fight against Yoshihiro Kamegai.

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The Story in Latin America - [video]

WOD

As Many Rounds as Possible in 20 Minutes of:
6 Pull ups
9 Hang Cleans 145lbs
12 Box Jumps 24"
Post number of rounds to comments:

WOD

"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.
Compare to:100910

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Berrien, CrossFit Chamorri, Shanghai, China, CrossFit Vitality, CrossFit Morristown, CrossFit Strong, CrossFit TNT, CrossFit North Atlanta, CrossFit Verve, CrossFit SoCal, CrossFit High Performance, CrossFit Ranch, CrossFit Park City, CrossFit Winnipeg, CrossFit Central London, CrossFit STHLM, CrossFit FRA, CrossFit Effects (FX), RIG CrossFit, CrossFit Posto 9.
CrossFit Coach's Prep Course: CrossFit Chicago.
CrossFit Kids Courses: CrossFit Tuluka Nunez.

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Donnie Savella: Outworking Paralysis - CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

Complete as Many Rounds as Possible in 12 minutes of:
5 Toes to Bar
Run 200m
10 Toes to Bar
Run 400m
15 Toes to Bar
Run 600m
20 Toes to Bar
etc...
Post level completed
Compare to:140425

WOD

Seven rounds for time of:
15 Pull ups
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders
Post time to comments.
Compare to 130613

WOD

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.
Compare to:130618


Enlarge image
Bea Gomez.

WOD

BackSquats
3-3-3-3-3
Post loads to comments:

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
Post number of rounds completed
Compare to: 140327

Rest Day

Rest Day

WOD

4 rounds of time of:
Run 200m, Carrying a green sandbag 40lbs
8 push press w/ Sand bag
8 squats w/ sand bag
You may not drop sand bag at anytime. You may rest the sandbag on your body only.
If you drop the sand bag you will have to complete a 5 burpee penalty.
Post you time to comments:
Compare to: 130614

WOD

As Many Rounds As Possible in 15 minutes of:
5 Med Ball tosses 20lbs (to your team mate if you have one)
10 Dead Lifts 155lbs
Post your number of rounds  to comments:
Compare to: 130619

WOD

Overhead squat 10-10-10-10-10 reps
Post loads to comments.

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Hips Don't Lie: Deadlifts, Nasty Girls and Wyclef - CrossFit Journal video [ipod] [mov] [HD mov]

WOD

Run 400m

3 Cleans 155lbs/115/lbs
15 Dips
3 Cleans 155lbs/115/lbs
15 Pull ups
3 Cleans 155lbs/115lbs
15 Sit ups
3 Cleans 155lbs/115lbs
15 Toes to Bar

Run 400m
Post time to comments:

Enlarge image
Chris Spealler training for his 7th CrossFit Games.

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The Story In Canada East - [video]

WOD

5 Rounds for time of:
5 Hang Snatches 95lbs/65lbs
50 ft. Walking Lunges 45lbs
10 Hand Stand Push Ups
Post time to comments:


Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, Iron Oak CrossFit, CrossFit Reston, Peak 360 CrossFit, CrossFit Silicon Valley, CrossFit Monrovia, Rainier CrossFit, CrossFit Defined Lincoln Square, CrossFit Garden City, CrossFit Fury, CrossFit Colosseum, CrossFit Reebok Stockport, Reebok CrossFit Louvre, Reebok CrossFit BCN, CrossFit GVA, CrossFit Richmond, CrossFit Pinheiros.
CrossFit Competitor's Course: Reebok CrossFit One.
CrossFit Coach's Prep Course: CrossFit Reebok Stockport, CrossFit Morristown.
CrossFit Kids Courses: CrossFit SAC.

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The Dip with Coach Burgener - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 20 minutes of:
12 Box Jumps
12 Kettle bell swings 16k
Run 200m
Post number of rounds completed to comments:


Enlarge image
CrossFit Surge.

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Week 4 Regional Highlights - [video]

WOD

21-15-9 reps for time of:
225-lb. Deadlifts
Pull-ups
Post time to comments.

Enlarge image
CrossFit SG.

---

Gut Check by Hilary Achauer - CrossFit Journal article [pdf]

---

CrossFit Games Update: June 4, 2014 - [video]

WOD

4 Rounds for time of:
9 Front squats (body weight)
15 Ring dips
9 Hand Stand Push ups
Post time to comments:


Enlarge image
Josh Phillips.

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Guerrero - CrossFit Journal video [ipod] [mov] [HD mov]

---

CrossFit Bashers, Can You Be More Constructive?, by Eva M. Selhub, M.D.

WOD

7 rounds for time of:
5 Deadlifts (body weight)
10 Push ups
15 Wall Balls shots 20lbs
Post time to comments:



Enlarge image.
Kurt Janke at CrossFit Chicago's 6-year anniversary party.

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A Workout to Remember by Chris Cooper - CrossFit Journal article [pdf]

---

The Heart Association's Junk Science Diet by Dr. Barbara Roberts.

WOD

Complete as Many Rounds as Possible in 15 min of:
15 Toes to Bar
5 Cleans 145 lbs/95lbs
Team WOD will be announced when you arrive. Don't bring the new shoes.

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Paragon, CrossFit Hampton Roads, CrossFit Laval, CrossFit Twente, Reebok CrossFit Officine, Reebok CrossFit Northern Ireland, CrossFit FRA, CrossFit Perth, BIGG CrossFit Recoleta, CrossFit Posto 9.
CrossFit Coach's Prep Course: CrossFit EaDo.
CrossFit Kids Courses: CrossFit Dallas Central.

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Watch archived coverage from Regional Week 4.

Rest Day

Rest Day

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: 130923

WOD

For Time:
Run to ESB doors and back down, approx 800m
100 Overhead Squats 95lbs, from the ground, every time the bar is dropped, 10 pull ups.
Run to ESB doors and back down, approx 800m
Post your time to comments:

WOD

“Dork”
Complete the following for time:
33 Front squat (185#/125#)
15 Burpees
33 Deadlift (185#/125#)
15 burpees
33 Kettlebell swings (36k/24k)
15 burpees
Post time to comments:


Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: Fort Ben CrossFit, CrossFit Columbus, Reebok CrossFit One, CrossFit Mayhem, CrossFit X-Factor, CrossFit Max Effort, CrossFit Bergen, CrossFit STHLM, CrossFit Reebok Stockport, Reebok CrossFit BCN, CrossFit GVA, Reebok CrossFit 09, CrossFit Pinheiros.
CrossFit Coach's Prep Course: CrossFit Atlanta.
CrossFit Kids Courses: PURE Fitness CrossFit, River Market CrossFit.

Congrats to Lori Montano on completing your CrossFit Kids course at River Market CrossFit.

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WOD

 For Time:

50 Squats
40 Double unders
30 Push ups
20 Sit ups
10 dumb bell cleans 45lbs
5 Dead lifts 225lbs
10 Dumb bell cleans 45lbs
20 Sit ups
30 Push ups
40 Double unders
50 Squats
Post your time to comments

Memorial Day

BU CrossFit will be closed today, so family and friends can pay their respects to those who have died protecting our freedoms.

Rest Day

Rest Day

WOD

For Time:

• Row 1,000m
• 30x squat snatch (95#/65#)
• 50x pull ups

WOD

For time:
155-lb. cleans, 21 reps
Rest 3 minutes
155-lb. cleans, 15 reps
Rest 3 minutes
155-lb. cleans, 9 reps
Scale as necessary
Post time to comments.

Enlarge image
Mark Saber.

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Regional Preview 2014: Week 3 - [video]

Posted by Pukie at 5:00 PM | Comments (58)

WOD

5 Rounds for time of:
Run 200m with a Sandbag
15 Kettlebell swings 1.5 pood (24k)
Jump laterally over a 20" pole w/o knocking of 9 reps

WOD

For time:
100-meter walking lunge
800-meter run
100 squats
Post time to comments.


Enlarge image
Joshua Sorenson, Jeremy Strawn and Jo Redmond at the CrossFit Gymnastics Trainer Course, CrossFit Eminence.

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Pace Makes Race by Emily Beers - CrossFit Journal article [pdf]

WOD

Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps
Post rounds completed to comments.

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Steele Creek, CrossFit Strong, CrossFit Central Downtown, CrossFit Construct, Broward CrossFIt, Reebok CrossFit One, CrossFit North Vancouver, BIGG CrossFit Recoleta.
CrossFit Coach's Prep Course: Reebok CrossFit Velocity, CrossFit SoCal.
CrossFit Kids Course: Reebok CrossFit Stockport, CrossFit Hampton Roads.

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Watch archived coverage from Regional Week 2.

Rest Day

Rest Day

WOD

Snatch
5-3-3-2-1
Post load to comments
Compare to 131023

WOD

10 rounds for time of:
Run 200m
10 reps Dips
10 reps Overhead weighted lunges (each leg,  A 45# plate scale if necessary.)
10 reps 4-count bicycle kick sit ups (Lie on your back like you are doing a flutter kick, and move your legs in the same motion you would use if you were riding a bike)
Post your time to comments:

WOD

For Time:
Run 200m
20 Reps of hang squat snatch (75#/55#)
Run 400m
15 Reps of hang squat snatch (95#/65#)
Run 800m
10 Reps of hang squat snatch (135#/95#)



Enlarge image
"Spring time lifting outside for the boys."
- Jason Capracotta

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Brittany Gill: "Cancer Girl" - CrossFit Journal video [ipod] [mov] [HD mov]

---

Regional Preview 2014: Week 2 - [video]

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats
Compare to: 121119

WOD

Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 140318

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Roots, CrossFit South Flores, CrossFit Morristown, CrossFit Belltown, CrossFit SoCal, CrossFit King of Prussia, CrossFit EaDo, Arctic CrossFit, Reebok CrossFit Cardiff, CrossFit Singular Box, CrossFit FRA, CrossFit STHLM, CrossFit Effects (FX).
CrossFit Coach's Prep Course: Reebok CrossFit One.
CrossFit Kids Course: Reebok CrossFit 3D.

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Watch archived coverage from Regional Week 1.

Rest Day

Rest Day

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
Compare to:130701

WOD

2014 Regional Event 7
For time:
64 pull-ups
205-lb. overhead squats, 8 reps
Post time to comments.

Enlarge image
Janet Black.

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Bob Harper's Grace - video [ipod] [mov] [HD mov]

---

Regional Preview 2014: Week 1 - [video]

WOD

Complete 8 rounds for time of:
Run 400m
20 dips
20 reps, jumping lunges
20 reps leg levers (These are like a flutter kicks, but you lift both legs at the same time)
Post time to comments:

WOD

Shoulder Press
2-2-2-2-2
Push Press
1-1-1-1-1
Post your loads to comments:

Post time to comments.

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Jozi, CrossFit Fort Stewart, Rig CrossFit, CrossFit Dallas Central, CrossFit High Performance, CrossFit Mayhem, NorCal CrossFit Santa Clara, CrossFit Fury, CrossFit Strong, CrossFit Colosseum, Cygnus CrossFit, CrossFit Bergen, CrossFit Reebok Stockport, Reebok CrossFit Officine, CrossFit Rocks, Dorset, UK.
CrossFit Coach's Prep Course: CrossFit Ranch, CrossFit Garden City.
CrossFit Kids Course: CrossFit King of Prussia.

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Cleaning The Floor with Kelvin Nivens - video [ipod] [mov] [HD mov]

WOD

"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.
Compare to 081009

Enlarge image
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.

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 12 minutes of
20 Kettle bell swings 1.5 pood
20 Squats
Post number of rounds completed to comments:
Compare to:131014

WOD

Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Post time to comments.

Enlarge image
Chad Vincent and Kevin Kern.

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Roasting Ro - [video]

---

Day 3 Regional Events Announced.
CrossFit Games Update: April 30, 2014 - [video]

WOD

Run 400m
25 Pull ups
5 rounds for time of:
10 Ring dips
10 Toes to Bar
100m sprints
---
25 Pull ups
Run 400m

WOD

Run 800m
Front squats 3-3-3-3-3 reps
Run 800m
Post loads to comments

WOD

"RJ"
5 rounds for time of:
Run 800 meters
Rope Pull, 5 ascents with 12 k kettlebell
50 push-ups
Post time to comments.
Compare to:  140310


Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: Morayshire, Scotland, CrossFit Oryx, CrossFit Tampa, CrossFit Federal Hill, Harney Sports Complex, CrossFit Park City, CrossFit Hampton Roads, CrossFit Ethos, Get Lifted CrossFit, CrossFit Mayhem, CrossFit Ranch, CrossFit Oahu, Reebok CrossFit Reykjavik, Reebok CrossFit Officine, Reebok CrossFit BCN, CrossFit Perth, Reebok CrossFit LifeSpark.
CrossFit Coach's Prep Course: CrossFit Fort Stewart.
CrossFit Kids Course: CrossFit X Factor.

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Jian Jackson: A Will and a Way - CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

Complete as Many Rounds as Possible in 12 minutes of:
5 Toes to Bar
Run 200m
10 Toes to Bar
Run 400m
15 Toes to Bar
Run 600m
20 Toes to Bar
etc...
Post level completed


Enlarge image
Robert Skelton.

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Bismack Biyombo: Competing with Himself - CrossFit Journal video [ipod] [mov] [HD mov]

WOD

Master Qualifier Event 3
3 rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders
Post time to comments: