090131

Rest Day



Pressing Snatch Balance...[wmv]

090130

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080620.

"Freddy's Revenge", CrossFit Journal Preview - video [wmv]

090129

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can 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 081211.



"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv]

090128

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.



Jason Khalipa Part 1, CrossFit Journal Preview - video [wmv]
Jason Khalipa Part 2, CrossFit Journal Preview - video [wmv]
Jason Khalipa Part 3, CrossFit Journal Preview - video [wmv]

090127

Rest Day



Rob Orlando, Hybrid Athletics , Workout - video [wmv]

090126

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 081210.



Jump Rope Competition, Buddy Lee...[wmv]

090125

Back Squat 5-5-5-5-5 reps

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Compare to 090107.




"The First Certification Seminar: Capacity at Random Tasks", CrossFit Journal Preview - video [wmv]

090124

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.

Compare to 080627.



"Eva" by CrossFit Los Angeles - video [wmv]

090123

Rest Day



Air Squat Demo w/explanations...[wmv]

090122

"Angie"

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

Post time to comments.

Compare to 081223.



Midline Stability Part 1 by Kelly Starrett, CrossFit Journal Preview - video [wmv]

090121

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081214.



Chris "Speal" Spealler Interview ...[wmv]

090119

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 081224.



"Going Overhead with Adrian Bozman Part 3: The Push Jerk", CrossFit Journal Preview - video [wmv]

090118

Rest Day



Dutch Does Snatch Drills w/ Coach Burgener (CFJ Preview) ...[wmv]

090117

"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.

Compare to 081021.



Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]

090116

Deadlift 3-3-3-3-3 reps.

Post loads to comments.

Compare to 081206.



The Settlement (Deadlifts/KTEs)...[wmv]

090115

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 081125.



WOD demo - video [wmv]

090114

Rest Day

Handstand Drills Pt II, Jeff Tucker (CFJ Preview) ...[wmv]

090113

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.



Kipping Pullups, Step 2...[wmv]

090112

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 081118.



High Pull, Level II Seminar ...[wmv]

090111

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.



Going Overhead with Adrian Bozman ...[wmv]

090110

Rest Day



Cueing the Hamstring, Mark Rippetoe...[wmv]

090109

"Helen"

Three rounds for time of:
Run 400 metres
55 lb. dumbbell swing x 21 reps
12 Pull-ups

Post time to comments.

Compare to 081024.



Back Squat/Ring Dip WOD (Kelly Starrett)...[wmv]

090108

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 080719.



Pat's Oly Workout Part II: The Jerk (a) (CFJ Preview) ...[wmv]
Pat's Oly Workout Part II: The Jerk (b) (CFJ Preview) ...[wmv]

090107

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 081121.



Refined Carbohydrates, Robb Wolf, CrossFit Nutrition Seminar ...[wmv]

090106

Rest Day



"What is CrossFit?" a candid chat with Nicole Carroll - video [wmv]

090105

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Compare to 080810.



Jason (Rob Miller)...[wmv]

090104

Four rounds for time of:
Row 500 meters
50 Squats

Compare to 080615.



Row Corrections, IIa, Greg Hammond, C2 (CFJ Preview)...[wmv]

091203

Power clean 1-1-1-1-1-1-1 reps

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"Every Second Counts" Outtakes - Burg Coaches Gillian ...[wmv]

091202

Rest Day



CrossFit Progamming Pt II, Dave Castro ...[wmv]

090101

"Ultimate Fight in the Garage"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating three times.

The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Burpees (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 081124.



Bionic, CrossFit Hardcore - video [wmv]