090531

Rest Day











"Kettlebells for Rehab" by Jeff Martone, CrossFit Journal Preview - video [wmv]

090530

Deadlift 5-5-5-5-5 reps

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Compare to 080926.













Deadlift-L-pullup Mashup WOD (Brendan)...[wmv]

090529

"Chelsea"

Complete the following each minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments

Compare to 080420.














Eric O'Connor, 2009 CrossFit Games MidAtlantic Regional Qualifier Workout 1 - video [wmv]

090528

5 rounds for time of:

7 Kettlebell swings, 2 pood

14 Burpees

21 Sit-ups

28 Squats

Post time to comments.

"Return to the Catch" by Angela Hart, Concept 2 - video [wmv]

090527

Rest Day














"Explosive Knees" by Tony Blauer - video [wmv]

090526

Overhead Squat

3-3-3-3-3

Compare to 090404

Post loads to comments.

Overhead Squat Basics...[wmv]

090525

3 rounds for max reps of:
1 minute of shoulder press, 75 pounds
1 minute rest
1 minute of push pres, 75 pounds
1 minute rest
1 minute of push jerk, 75 pounds
1 minute rest

Post total number of reps to comments.














Push Jerk Benefits ...[wmv]

090524

Row 500 m
21 Thrusters, 95 pounds
21 Pull-ups
Row 500 m
15 Thrusters, 95 pounds
15 Pull-ups
Row 500 m
9 Thrusters, 95 pounds
9 Pull-ups

Post time to comments.













"Kipping" by Jeff Tucker, CrossFit Journal Preview - video [wmv]

090523

Rest Day

The Boz and Todd Experience, Episode 3 Part 1, CrossFit Journal Preview - video [wmv]

090522

Run 5 K

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Compare to 080905.


















Wheel Analogy, CrossFit Running Certification (CFJ Preview) ...[wmv]

090521

"Filthy Fifty"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunges

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 090126.

Hip Opening Hurdle Drills - John Baumann...[wmv]

090520

3 rounds for time of:
10 Chest-to-Bar Pull-ups
10 Front Squats, 165 lbs
10 Burpees

Post time to comments.

Matt Chan, 2009 CrossFit Games Rocky Mountain Regional - video [wmv]

090519

Rest Day














"Every Second Counts" Now Available! - video [wmv]

090518

Back Squat 3-3-3-3-3 reps

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Compare to 090331.














Teaching Kids the Squat, CrossFit Kids ...[wmv]

090517

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

Compare to 081011.

Miller Goes For a Big Snatch...[wmv]

090516

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

Post number of rounds completed to comments.

Compare to 090305.

Hot Mama Clean/Pullup WOD...[wmv]

090515

Rest Day













"The Zone: Accuracy and Precision" by Robb Wolf, CrossFit Journal Preview - video [wmv]

090514

Hang power clean 5-5-5-5-5
Power clean 3-3-3-3-3
Clean 1-1-1-1-1

Post loads to comments.















Fittest Games Challenge: CrossFit Central ...[wmv]

090513

For Time:
25 Sumo deadlift high pull, 95 pounds
5 Push jerks, 135 pounds
20 Sumo deadlift high pull, 95 pounds
4 Push jerks, 135 pounds
15 Sumo deadlift high pull, 95 pounds
3 Push jerks, 135 pounds
10 Sumo deadlift high pull, 95 pounds
2 Push jerks, 135 pounds
5 Sumo deadlift high pull, 95 pounds
1 Push jerks, 135 pounds

Post time to comments.














Candace Hamilton vs Tamara Holmes, CrossFit Oakland - video [wmv]

090512

For time:
25 Sit-ups
50 Deadlifts, 225 pounds
25 Sit-ups
50 Push-ups
25 Sit-ups
50 Cleans, 95 pounds
25 Sit-ups
50 Pull-ups
25 Sit-ups
50 Back extensions
25 Sit-ups

Post time to comments.













"Teaching a Group to Squat" by Pat Sherwood, CrossFit Journal Preview - video [wmv]

090511

Rest Day














2009 NorCal Regional Qualifiers Women's Finals, CrossFit Games Preview - video [wmv]

090510

"Isabel"

For time:
Snatch 135 pounds, 30 reps

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Compare to 081117.


















Hang Snatch...[wmv]

090509

Front squat 3-3-3-3-3 reps

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Compare to 090314.


















"Burgeners do Grace" by CrossFit by Overload - video [wmv]

090508

5 rounds for time of:
30 Walking lunge steps
30 Box jumps, 20" box
30 Wall ball shots, 20 pound ball

Post time to comments.














Box Jump Variations...[ wmv]

090507

Rest Day














Candace Hamilton, 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv]

090506

Complete as many rounds in 10 minutes as you can of:
5 Clean and Jerk, 135 pounds
5 Muscle-ups

Post rounds completed to comments.














Fundamentals of Olympic Lifting with Mike Burgener, CrossFit Journal Preview - video [wmv]

090505

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

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Compare to 090306.














"Every Second Counts" Outtakes - Josh Everett...[wmv]

090504

So in the spirit of the Crossfit Qualifiers the next few WOD's will be from the Canada East Regional Qualifiers.
Coach competed this weekend, placing 4th overall missing the games by one spot.

Alex you made us proud, great work!

Coach killed this one, winning this event with a time of 3:01!!!!!!!!!!!!!!!!!!! Crazy.

21-15-9 reps for time of:
Burpees
Kettlebell swings, 1.5 pood

Post time to comments.

Kettlebell Swing...[wmv]

090503

Rest Day

As of this morning our fearless leader was ranked second at the Canada East Crossfit Qualifiers.

Today a 5 km run..................

RUN ALEX RUN!!!!!!!!!!!!!!!!!!!!!!!!!!!

The 2009 CrossFit Games Regional Qualifier Canada East

090502

Complete as many reps as possible in one minute at each station. Rest one minute.

Push-ups
Jumping Squats
Pull-ups
Box Jumps
Sit-ups
Wall ball, 20 rounds
Kettlebell swings 1/1.5 pood
Lunges

Post total number of reps completed to comments.

Rope Climb Variations (Annie)...[wmv]

090501

5 Rounds for time of:
10 Thrusters, 135 pounds
10 Burpees

Post time to comments.














Having Trouble Describing CrossFit? ...[wmv]