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.

Enlarge Image
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.


Enlarge Image
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.