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.
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Compare to: 140630

WOD

Complete 10-8-6-4-2 reps for time of:
Overhead Squats 115/85lbs
Toes to bar x 2 reps
Double unders x 3 reps
Post time to comments:


Kelly Campbell.

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Chad Mackay, 225-245-260-275-285-295-300 lb. - [video]

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"You've Gotta Try CrossFit!" - CrossFit Journal [article]

WOD

Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Post time to comments.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

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:140805

WOD

Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Post time to comments.
Compare to 121231.

"Doing a holiday (workout) with three generations in the garage gym."
- Erick Puckett

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Group Management With E.C. Synkowski - [video]

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"The Wellington School: Building a CrossFit Program" - CrossFit Journal [video]

WOD

12 Days of Christmas

1 Muscle up
2 Man Makers 35/25
3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs

Done like the song, 1, 2-1, 3-2-1



Jonathan Garza.

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"CrossFit Poipu: Hills for Bills" - CrossFit Journal [video]

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MB CrossFit Corporate Wellness and Health Program.

WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m (Out to the fire hydrant and back)
Compare to: 140716


Terry McMillan and Melissa Schmidt.

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Clean and Jerk and Double-under Workout With Margaux Alvarez - [video]

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"Foundations" by Greg Glassman.

WOD

Complete as many rounds as possible in 20 minutes of:
Row 250m
10 pull ups
10 Deadlifts Body weight
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BU CrossFit open 8-12 today


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CrossFit Level 1 Certificate Courses: CrossFit 246, I Am CrossFit Coconut Grove, CrossFit Morristown, 810 CrossFit, CrossFit Ranch, Get Lifted CrossFit, CrossFit Laval, CrossFit STHLM (Stockholm), CrossFit Oslo, CrossFit Glasgow, CrossFit B23, CrossFit Richmond, CrossFit Modiin, CrossFit 9 Dragons, CrossFit Ten500 (10500), CrossFit Gladius Barra, CrossFit Posto 9.
CrossFit Level 2 Certificate Courses: CrossFit King of Prussia, CrossFit Reston, CrossFit Monrovia, CrossFit SS (South Side), CrossFit Max Effort, CrossFit Cidade Jardim.
CrossFit Kids Course: CrossFit 718.

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"Team of Champions: The Story of the CrossFit Invitational" - CrossFit Journal [video]

Rest Day

Rest Day

WOD

Strength
Push Press
2-2-2-2

6 Rounds For Time:
Sprint 400m
Rest 2 min
Post the fastest and the slowest

Bruins at Work!

WOD

AMRAP in 9 minutes of :
7  Snatch 95lbs
7  Pull ups
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WOD

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
Post time to comments.
Compare to 120702

WOD

5 Rounds for time of:
5 Man Makers 25/35lbs
5 Squat cleans 155/115lbs
5 Box Jumps 30/24in

WOD

Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
Post time to comments.


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CrossFit Level 1 Certificate Courses: CrossFit Carbon, CrossFit Ethos, Reebok CrossFit One, Rainier CrossFit, CrossFit SS, CrossFit Colosseum, CrossFit Vienna The Loft, Reebok CrossFit Louvre, Reebok CrossFit Northern Ireland, CrossFit ALC, Reebok CrossFit LifeSpark, CrossFit Tuluka Nuatez, CrossFit Cidade Jardim.
CrossFit Level 2 Certificate Courses: CrossFit Springfield, NorCal CrossFit Santa Clara, Trident CrossFit, CrossFit Atlanta, CrossFit Big Easy, Reebok CrossFit Velocity, Innervate CrossFit.
CrossFit Kids Courses: CrossFit Hampton Roads, CrossFit Santiago.
CrossFit Competitors Courses: CrossFit Crossaxed, CrossFit FX.

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"Seasons in the Abyss?" - CrossFit Journal [article]

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Talayna Fortunato, 16 minutes of ring dips, 15 minutes of hang power cleans - [video]

Rest Day

Rest Day

WOD

Complete the following for time:

Run 400m
4 rounds for time of:  SDHP (135#/95#)
8 reps HSPU,
12 reps Kettlebell Swings (24k/16k)
Run 400m
Post your time to comments: