3-3-3-3-3
Post loads to comments:
Compare to 151231.
Alastair Braddock and Liam Roberts at CrossFit Dux.
"The CrossFit Kitchen: Lemon-Pepper Chicken With Butternut Squash" - CrossFit Journal [video] and [recipe]
Friday, January 22, 2016
WOD
Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to 151231.
Alastair Braddock and Liam Roberts at CrossFit Dux.
"The CrossFit Kitchen: Lemon-Pepper Chicken With Butternut Squash" - CrossFit Journal [video] and [recipe]
3-3-3-3-3
Post loads to comments:
Compare to 151231.
Alastair Braddock and Liam Roberts at CrossFit Dux.
"The CrossFit Kitchen: Lemon-Pepper Chicken With Butternut Squash" - CrossFit Journal [video] and [recipe]
Thursday, January 21, 2016
Wednesday, January 20, 2016
WOD
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 151015
"Virtuosity in Photos" - CrossFit Journal [article]
Virtuosity in Photos: Call for Submissions.
"A recent study that said Diet Coke can help you lose weight was quietly funded by Coca-Cola," Independent.
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 151015
"Virtuosity in Photos" - CrossFit Journal [article]
Virtuosity in Photos: Call for Submissions.
"A recent study that said Diet Coke can help you lose weight was quietly funded by Coca-Cola," Independent.
Tuesday, January 19, 2016
WOD
2 Rounds for time of:
50 Push ups
50 Abmat situps
then
Snatch
3-3-3-3-3-3
Post time and loads to comments:
Alicia Haskins at RHF CrossFit.
"GHD Accessory Work" from the CrossFit Powerlifting Trainer Course - [video]
50 Push ups
50 Abmat situps
then
Snatch
3-3-3-3-3-3
Post time and loads to comments:
Alicia Haskins at RHF CrossFit.
"GHD Accessory Work" from the CrossFit Powerlifting Trainer Course - [video]
Monday, January 18, 2016
WOD
2 Rounds for time of:
12 Deadlifts 135 lbs/95lbs
12 Box Jumps
12 Wall Balls
24 Push ups
12 Box Jumps
12 Wall Balls
12 Power Cleans 135lbs/95lbs
Post time to comments.
[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit St Paul, CrossFit SouthEnd, CrossFit Petworth, CrossFit Carbon, CrossFit Morristown, I Am CrossFit Coconut Grove, CrossFit Columbus, CrossFit New West, CrossFit Laval, CrossFit Glasgow, CrossFit Lisses, CrossFit FRA, CrossFit Perth, CrossFit Long, CrossFit Cidade Jardim.
CrossFit Level 2 Certificate Courses: Reebok CrossFit One, CrossFit Orlando.
CrossFit Kids Course: CrossFit North Atlanta.
"Working the Negative" with Coach Glassman - [video]
12 Deadlifts 135 lbs/95lbs
12 Box Jumps
12 Wall Balls
24 Push ups
12 Box Jumps
12 Wall Balls
12 Power Cleans 135lbs/95lbs
Post time to comments.
[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit St Paul, CrossFit SouthEnd, CrossFit Petworth, CrossFit Carbon, CrossFit Morristown, I Am CrossFit Coconut Grove, CrossFit Columbus, CrossFit New West, CrossFit Laval, CrossFit Glasgow, CrossFit Lisses, CrossFit FRA, CrossFit Perth, CrossFit Long, CrossFit Cidade Jardim.
CrossFit Level 2 Certificate Courses: Reebok CrossFit One, CrossFit Orlando.
CrossFit Kids Course: CrossFit North Atlanta.
"Working the Negative" with Coach Glassman - [video]
Friday, January 15, 2016
WOD
Complete as Many Rounds as possible in 15 minutes of:
10 Snatches 95/65lbs
50 Double Unders
Post number of rounds to comments:
Patti Tryal at Roanoke Valley CrossFit.
"Cueing the Dip in the Push Jerk" from the CrossFit Level 1 Trainer Course - [video]
Registration for the 2016 Reebok CrossFit Games Open is now live!
10 Snatches 95/65lbs
50 Double Unders
Post number of rounds to comments:
Patti Tryal at Roanoke Valley CrossFit.
"Cueing the Dip in the Push Jerk" from the CrossFit Level 1 Trainer Course - [video]
Registration for the 2016 Reebok CrossFit Games Open is now live!
Thursday, January 14, 2016
WOD
Tabatha Push ups
Run 1 mile
Tabatha Squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.
Post number of push ups, time to complete run
Post number of squats completed.
Run 1 mile
Tabatha Squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.
Post number of push ups, time to complete run
Post number of squats completed.
Wednesday, January 13, 2016
WOD
21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Post time, dumbbell load and type of pull-ups performed to comments.
Jessica Estrada at CrossFit Jääkarhu.
Brad Hoffeld does today's workout - [video]
Henry Sailes, 1:53 Fran - [video]
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Post time, dumbbell load and type of pull-ups performed to comments.
Jessica Estrada at CrossFit Jääkarhu.
Brad Hoffeld does today's workout - [video]
Henry Sailes, 1:53 Fran - [video]
Tuesday, January 12, 2016
WOD
Hang Snatch
5-5-5-5-5
Post loads to comments:
"2015 CrossFit Moto Tour, presented by Triumph" - CrossFit Journal [video]
"Rethinking Weight Loss and the Reasons We're 'Always Hungry'," The New York Times.
5-5-5-5-5
Post loads to comments:
"2015 CrossFit Moto Tour, presented by Triumph" - CrossFit Journal [video]
"Rethinking Weight Loss and the Reasons We're 'Always Hungry'," The New York Times.
Monday, January 11, 2016
WOD
7 Rounds for time of:
12 One legged squats
24 Kettle bells swings 24k
Post time completed to comments:
[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit Silicon Valley, CrossFit Park City, Reebok CrossFit One, CrossFit Fury, CrossFit King of Prussia, CrossFit Belltown, CrossFit Colosseum, TRAIN Media City, CrossFit Basel, CrossFit Vienna The Loft, CrossFit Brisbane, RIG CrossFit, CrossFit Body in Motion HuangPu, CrossFit High Pulse.
CrossFit Level 2 Certificate Courses: Iron Oak CrossFit, CrossFit Columbus, CrossFit Lutece, CrossFit 4TP.
CrossFit Kids Courses: CrossFit Carbon, CrossFit Milpitas.
"Hip Height in the Sumo Deadlift" from the CrossFit Powerlifting Trainer Course - [video]
12 One legged squats
24 Kettle bells swings 24k
Post time completed to comments:
[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Strong, CrossFit Silicon Valley, CrossFit Park City, Reebok CrossFit One, CrossFit Fury, CrossFit King of Prussia, CrossFit Belltown, CrossFit Colosseum, TRAIN Media City, CrossFit Basel, CrossFit Vienna The Loft, CrossFit Brisbane, RIG CrossFit, CrossFit Body in Motion HuangPu, CrossFit High Pulse.
CrossFit Level 2 Certificate Courses: Iron Oak CrossFit, CrossFit Columbus, CrossFit Lutece, CrossFit 4TP.
CrossFit Kids Courses: CrossFit Carbon, CrossFit Milpitas.
"Hip Height in the Sumo Deadlift" from the CrossFit Powerlifting Trainer Course - [video]
Sunday, January 10, 2016
Saturday, January 9, 2016
Friday, January 8, 2016
WOD
Complete 10 rounds for time of:
10 Dead Lift (135#/95#)
10 Hand Release Push-up
Post time to comments:
Anberlyn at CrossFit Iron Sharpens Iron.
"The Ride" with Jake Haskett, for the 12:11 CrossFit family - [video]
"A Healthy Diet's Main Ingredients? Best Guesses," The New York Times.
10 Dead Lift (135#/95#)
10 Hand Release Push-up
Post time to comments:
Anberlyn at CrossFit Iron Sharpens Iron.
"The Ride" with Jake Haskett, for the 12:11 CrossFit family - [video]
"A Healthy Diet's Main Ingredients? Best Guesses," The New York Times.
Thursday, January 7, 2016
WOD
1-10-1 pyramid for time of:
Strict Pull ups and Dips
Back Squats, starting at 65% of 1 rm max
3 reps 6 rounds
Post loads to comments:
Strict Pull ups and Dips
Back Squats, starting at 65% of 1 rm max
3 reps 6 rounds
Post loads to comments:
Wednesday, January 6, 2016
WOD
Complete as Many Rounds as Possible in 20 minutes of:
7 Overhead Squats 95lbs
7 Toes to Bar
7 Burpees over the Bar
7 Overhead Squats 95lbs
7 Toes to Bar
7 Burpees over the Bar
Tuesday, January 5, 2016
WOD
For Time:
Complete 100 Push ups
Wall ball toss 20 ft, 20 reps
Buddy carry 2 laps on court or Sand bag if no buddy.
100 Double Unders
Post time to comments:
Complete 100 Push ups
Wall ball toss 20 ft, 20 reps
Buddy carry 2 laps on court or Sand bag if no buddy.
100 Double Unders
Post time to comments:
Monday, January 4, 2016
WOD
20 Rounds every minute on the minute (EMOM)
Odd minutes 10 reps of Hang squat clean 95/65lbs
Even minutes 10 reps of Toes to Bar
Post number of rounds completed with 10 reps but don't stop until completed 20 min.
CrossFit Goat.
"Hamstring Activation Drill" from the CrossFit Endurance Trainer Course - [video]
"GORUCK Tough" - CrossFit Journal [video]
Odd minutes 10 reps of Hang squat clean 95/65lbs
Even minutes 10 reps of Toes to Bar
Post number of rounds completed with 10 reps but don't stop until completed 20 min.
CrossFit Goat.
"Hamstring Activation Drill" from the CrossFit Endurance Trainer Course - [video]
"GORUCK Tough" - CrossFit Journal [video]
Sunday, January 3, 2016
Saturday, January 2, 2016
Friday, January 1, 2016
WOD
"Gator"
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
Post time to comments.
Compare to:110812
Enlarge image
U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups
Post time to comments.
Compare to:110812
Enlarge image
U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.
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