WOD

Run 5 K

Post time to comments.

Compare to 090618.

Enlarge image

CrossFit Certification Seminars: Rogue Fitness and GSX Athletics

---

"A Day at the CrossFit Games" by Spencer Hall - Sporting News

---

2009 CrossFit Games Program

---

Joe Westerlin, CrossFit Omaha, "On Injury" - video [wmv] [mov]

Rest Day

Rest Day

WOD

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to: 090204

Micha knows Thrusters, I can't wait until he meets "Fran".

Mikko Salo, 2009 CrossFit Games Champion - video by CrossFit by Overload [wmv] [mov]

---

"The Press" by Mark Rippetoe, CrossFit Journal Preview - video [wmv] [mov]

WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to: 090403

Eric mashing the Thrusters, Bridgette admires the WOD in back.

---

2009 CrossFit Games Final Event Highlights - video [wmv] [mov]

WOD

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to: 090331

Enlarge image

2009 CrossFit Games Winners - 1st Place: Mikko Salo, 2nd Place: Tommy Hackenbruck, 3rd Place: Moe Kelsey for the mens competition and 1st Place: Tanya Wagner, 2nd Place: Charity Vale, 3rd Place: Carey Kepler for the women's competition

---

2009 CrossFit Games, "Sweet 16" - video [wmv] [mov]

---

WOD

Four Rounds for time of:
Run 400m
40 push ups (True push ups, chest to deck)

Post time to comments:


Mike Livergood enjoying Pike's Peak in the distance.

WOD

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to: 090514

Mike's almost got it, just a little bit more, CrossFit Rocks! This was going to be used for the WOD but it wouldn't fit in my truck.

Rest Day

Jake and Matt in the Ute Native American's back yard.

Rest Day

Mike Livergood at the summit of Pikes Peak 14,110 ft.

WOD

13 pull ups
13 kettlebell swings 16k
13 box jumps

As many rounds as you can in 20 minutes.

Post number of rounds to comments

Compare to: 080704

WOD

5 rounds for time of:

31 Wall balls 20lbs
12 Deadlifts 185lbs/155lbs

Post time to comments:


I wish we all could get along!

WOD

Front Squat
3-3-3-3-3

Post loads to comments:

Compare to: 090505

WOD

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

Enlarge image

Major Donald Clarkson, Centurion CrossFit Fort Hood, 1st place Combat Rifle Individual Event, 2009 Phantom Warrior Marksmanship Competition.

---

Rowing Lessons with Chris Wilson Part 1: Maximizing Length by CrossFit Again Faster - video [wmv] [mov]

WOD

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

"Randy" by LAPD SWAT - video [wmv] [mov]

---

American Hitmen

Rest Day

Rest Day

Have a Great Independence Day!

Take a moment and remember those who helped us gain and maintain our Independence.

Declaration of Independence

Broadside. In Congress, July 4, 1776, a declaration by the representatives of the United States of America, in General Congress assembled. Philadelphia: John Dunlap, July 4, 1776. Broadside Collection, Rare Book and Special Collections Division.

On July 4, 1776, the Second Continental Congress, meeting in Philadelphia in the Pennsylvania State House (now Independence Hall), approved the Declaration of Independence, severing the colonies' ties to the British


Library of Congress web site

WOD

5 Rounds for time of:
30 Push ups
40 Squats
Walking Lunge 100m

The Gym is closed today to observe July 4th.

Post time to comments:


Kara at BU CrossFit

WOD

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to: 090108

WOD

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Val cooling down with some GH situps.

---

Lunchtime Snatching Session Part 2 with Mike Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

---

Road to the 2009 CrossFit Games: Josh Everett on weight, fairness,