Rest Day

Tom warming up with a Sampson Stretch. He followed with a WOD using a patio chair.  as many rounds as possible in 7 min.  5 OHS w/patio chair, 5 Push ups. Crossfit1000 Bellevue NE

Rest Day

WOD

For Time:

5 rounds of:

Run 400m

30 wall ball 20lb

20 Pull ups

Post to Comments:

It was great to see everyone yesterday what a great workout, Good Job Jesse for your first workout.

WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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Handstand Push-up Band Support by Jeff Tucker - video [wmv] [mov]

Learning the Snatch at the Olympic Lifting Seminar recently conducted atCrossFit Boston by Greg Everett of Catalyst Athletics.

WOD

Kimberly Mendoza of CrossFit One Spirit practices a new maritime distress signal.

Front Squat 10-10-10-10-10 reps

Post loads to comments.

WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Do Murph Proud he gave his life for us.

You guys rock keep up the good work!

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WOD

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

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________________________________

Erin Cafaro, US Row Team gold medalist, San Francisco CrossFit

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Pat Sherwood on Body Part Splits by Again Faster - video [wmv] [mov]

Rest Day

Nutrition Part 1 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

WOD

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Good Job with Helen yesterday everyone keep up the good work, you guys are awesome!

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

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WOD

Deadlift
1-1-1-1-1-1-1 reps



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WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

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Rest Day

Rest Day

WOD

For time:

50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

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WOD

Three rounds for time of:

Run 400m
50 Hip Extensions
50 GHD Sit-ups

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WOD

Front Squat 3-3-3-3
Shoulder Press 3-3-3-3
Deadlift 3-3-3-3

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WOD

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

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