090930

"Bear Complex"

While continuously adding weight for each round, perform 7 sequences of:
1 Power Clean
1 Front Squat
1 Push-press
1 Back Squat
1 Push-press

Dropping the weight during the round does not count as a completed round.

Post loads to comments.

















Basic Kettlebell Swing, Part II, Jeff Martone...[wmv]

090929

"Kalsu"

On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Compare to 090702.














Mike Burgener on the Snatch, CrossFit Journal Preview - video [wmv]

090928

Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

















Franibeth ...[wmv]

090927

Rest Day














Triathlete Starts CrossFit w/ Rob Orlando ...[wmv]

090926

Deadlift 3-3-3-3-3














Dave Castro on Outside Magazine's Fittest Real Men, Part II ...[wmv]

090925

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090319.
















Up to My Ass in Crevasse ...[wmv]

090924

Push Press 1-1-1-1-1-1-1

Back Squat 2-2-2-2-2

Post loads to comments.


















Technique & Intensity, Dave Castro ...[wmv]

090923

Rest Day














OPT from CrossFit Calgary, Part II...[wmv]

090922

Run 5 K

Post time to comments.

Compare to 090801.


















Sprint Posture Drills - John Baumann...[wmv]

090921

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

Post loads to comments.














Timing, Coach Burgener...[wmv]

090920

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

Post time to comments.


















CrossFit Football, John Welbourn (FilFest 09) ...[wmv]

090919

Rest Day















Burpee-MuscleUp...[wmv]

090918

For time:
Run 600 meters
155 pound Hang Power Clean, 25 reps
Run 600 meters
155 pound Power Clean, 25 reps
Run 600 meters
155 pound Clean, 25 reps
Run 600 meters

Post time to comments.














"Narrative, Data, and Methods", CrossFit 101, CrossFit by Overload, CrossFit Journal Preview - video [wmv]

090917

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

Post loads to comments.

Compare to 090509.













"Ring Dips", CrossFit Journal Preview - video [wmv]

090916

"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.

















Bionic on "Nate", 19 rounds

090915

Rest Day


















Joe Westerlin on CrossFit Level 2 Certification - video [wmv]

090914

Overhead Squat 3-3-3-3-3

Compare to 090526.

Post loads to comments.














Chuck Carswell, CrossFit Games 09 Pt I ...[wmv]

090913

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Post time to comments.

Compare to 090223.


















Isabel, Josh Everett ...[wmv]

090912

21-15-9 reps for time of:
Deadlift 275 pounds
Kettlebell swings, 2 pood













Diane (CrossFit Kids)...[wmv]

090911

Rest Day













Certification Seminar Trainer WOD ...[wmv]

090910

Four rounds, each for time of:
400 meter run

Rest as needed between efforts.

Post times to comments.














Skills & Drills, CrossFit Endurance...[wmv]

090909

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.














Muscle Actions Pt I, Mark Ripetoe ...[wmv]

090908

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Compare to 081202.


















Games Prep Workout ...[wmv]

090907

Rest Day













CrossFit Programming Pt IV, Dave Castro ...[wmv]

090906

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

Post time to comments.








Dr. Barry Sears CrossFit Presentation Part 4, CrossFit Journal Preview - video [wmv]

090905

For time:
200 meter walking lunge steps with a 135 pound barbell on your back

Post time to comments.














CrossFit Underground Start-up, CrossFit Journal Preview - [wmv]

090804

5 Rounds for time of:
135 pound Overhead Squat, 12 reps
9 Wall Ball shots
6 Burpees

Post time to comments.














CrossFit Los Angeles "Elizabeth" Competition - video [wmv]

090903

Rest Day














The Proving Grounds by Greg Glassman, CrossFit Journal Preview - video [wmv]

090902

Back Squat body weight, 100 reps for time.

Post time and load to comments.












The Front Squat in Spanish by CrossFit Again Faster, CrossFit Journal Preview - video [wmv]

090901

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.














Mid-line Stability by Matt Swift - video [wmv]