WOD

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Post time to comments:
Compare to: 110328

WOD

Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to: 150109

WOD

5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups
Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.

Millie Osborne at CrossFit LOFT.

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"The Power Clean" - [video]

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"Drunk on Sugar?" - CrossFit Journal [article]

WOD

6 rounds for time of:
100m Shuttle (50x2)
50 Double Unders
10 Thrusters 95/65lbs
10 Burpees over bar
Rest 2 minutes between rounds
Post time to comments:

Rest Day

Rest Day

WOD

Merry Christmas!
Enjoy the day with family!
3 Rounds For Time:
100 Squats
50 Push ups
10 HSPU
Post time to comments.

Justin Jindra.

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"Coach Glassman at Harvard: Unquantifiable" - [video]
"Coach Glassman at Harvard: Not Your Typical Business" - [video]

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"Carbo-Load of Crap" - CrossFit Journal [article]

WOD

Thruster 3-3-3-3-3-3-3 reps
Post loads to comments.
Open from 8am-10am on Christmas Eve.
Closed Christmas Day.
Compare to 120614.

Jacob Enriquez inspecting a shipment while on break at UPS.

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"Coach Glassman at Harvard: Laughter and Agony" - [video]
"Coach Glassman at Harvard: Creating Culture" - [video]

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"Cueing for the Snatch" from the CrossFit Weightlifting Advanced Trainer Course - [video]

WOD

10-9-8-7-6-5-4-3-2-1 reps for time:
Pull ups
Dips
SDHP 95lbs
Post time to comments:
Compare to: 150806

WOD

5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood
Post time to comments.
Compare to: 150813

WOD

Complete as Many Rounds as Possible in 20 min of:
8 Hand Stand Push Ups
8 Pull ups
8 Walking Lunges 50ft 45lb plate
Post number of rounds to comments:

Rest Day

Rest Day

WOD

3 Rounds for time of:
Row 20 Cal
25 GH Sit ups
25 GH Hip ext
25 Push ups
Post time to comments:

WOD

Warm up on the Board add weight to all barbell movements
For Time:
60 Double Unders
5 rounds of
Overhead Squats 15 reps 95lbs/65lbs
Hand Stand Push ups 15 reps
Box Jumps 15 reps
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60 Double Unders

Post time to comments
Compare to 140128

WOD

Cleans
3-3-3-3-3
Post loads to comments:
Compare to: 150323


Courtney Bone.

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"Working the Muscle-up Transition" from the CrossFit Gymnastics Trainer Course - [video]

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"Anatomy and Physiology: A Primer for CrossFit Trainers" - CrossFit Journal [article]

WOD

5 Rounds for time of:

6 Deadlifts 185 lbs

6 Front squats 185lbs

24 Kettlebell swings 11/2 pood

Post your time to comments:
Compare to: 150120

WOD

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars
Post time to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Garden City, Iron Oak CrossFit, CrossFit Big Easy, CrossFit Mayhem, ZooTown CrossFit, CrossFit Columbus, CrossFit Flagstaff, Reebok CrossFit Nuernberg, CrossFit Little Hell, CrossFit Oslo, CrossFit Lisses, CrossFit 4TP, Cape CrossFit, CrossFit Peru, CrossFit 1810.
CrossFit Level 2 Certificate Courses: CrossFit Ranch, CrossFit Calgary, CrossFit FRA, CrossFit Effects.
CrossFit Kids Courses: CrossFit King of Prussia, Reebok CrossFit Louvre.

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"Scaling the Pistol" from the CrossFit Gymnastics Trainer Course - [video]

Rest Day

Rest Day