091031

"Annie"
For Time:
50-40-30-20-10
Double Unders and Sit-Ups

Post time to comments.

















Rope Simulation, Buddy Lee...[wmv]

091030

For time:
Deadlift 385 pounds, 1 rep
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 385 pounds, 2 reps
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 385 pounds, 3 reps
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 385 pounds, 4 reps
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 385 pounds, 5 reps
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 385 pounds, 6 reps
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.













Burgener Warm-up...[wmv]

091029

Rest Day












C2 Rower w/ Bruce Kocher (CFJ Preview) ...[wmv]

091028

Hang Power Snatch 3-3-3-3-3

Post loads to comments.
















Snatch: Arms, Coach Burgener...[wmv]

091027

Row 10k.

Post time to comments.













Wattage Drills w/ Bruce Kocher (CFJ Preview) ...[wmv]

091026

Complete as many back squats as possible in one minute with 225 pounds. Use the next minute to match the number of back squats you did with pull-ups. Alternate back and forth between squats and pull-ups until you've completed 100 reps of each.

Post time to comments.

Double Bodyweight Deadlifts, Dutch and Boz ...[wmv]

091025

Rest Day













Clean & Jerk Odd Objects...[wmv]

091024

For time:
Deadlift 80% 1RM, 5 reps
21 Burpees
21 Double Unders
Deadlift 80% 1RM, 5 reps
18 Burpees
18 Double Unders
Deadlift 80% 1RM, 5 reps
15 Burpees
15 Double Unders
Deadlift 80% 1RM, 5 reps
12 Burpees
12 Double Unders
Deadlift 80% 1RM, 5 reps
9 Burpees
9 Double Unders
Deadlift 80% 1RM, 5 reps
6 Burpees
6 Double Unders
Deadlift 80% 1RM, 5 reps
3 Burpees
3 Double Unders

Post time to comments.















Deadlift Alignment Part 1, Mark Rippetoe...[wmv]

091023

Push Jerk 3-3-3-3-3

Post loads to comments.













Push Jerks: Dave Opens His Hips...[wmv]

091022

Five rounds for time of:
Back squat 315 pounds, 3 reps
30 Sit-ups

Post time to comments.













Introduction to the Low Bar Back Squat, Mark Rippetoe ...[wmv]

091021

Rest Day













Power Snatch...[wmv]

091020

Five rounds for time of:
Deadlift 2 x bodyweight, 4 reps
21 Burpees

Post time to comments.













Deadlift Starting Position Intro, Mark Rippetoe...[wmv]

091019

Run 10k

Post time to comments.













Warmup Drills, Stephane Rochet ...[wmv]

091018

Bench Press 4-4-4-4-4

Back Squat 2-2-2-2-2

Post loads to comments.













Jodi Bainbridge Canadian DL Record ...[wmv]

091017

Rest Day













Sport of Fitness Seminar...[wmv]

091016

Deadlift 5-5-5-5-5

Post loads to comments.













Training Athletes, Dave Tate (CFJ Preview) ...[wmv]

091015

"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 090916.













Fixing the Dip, CrossFit Level II Seminar (CFJ Preview) ...[wmv]

091014

Back Squat 3-3-3-3-3

Post loads to comments.













Rip on Breath ...[wmv]

091013

Rest Day

















Technique Refinement (C2), Angela Hart...[wmv]

091012

Complete 32 intervals of 20 seconds of work followed by ten seconds ofrest where the first 8 intervals are Burpees, the second 8 are push-ups, the third 8 intervals are 1.5 pood kettlebell swings, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps to comments.












Deadlift Anatomy, Mark Rippetoe...[wmv]

091011

30 Cleans for time

Choose a weight that is challenging for you, and requires some rest in between reps.

Post weights and times to comments.

Fran - 2:05, Speal ...[wmv]

091010

Four rounds for time of:
3 Muscle-ups
6 Kettlebell swings, 2 pood
9 Back squats, 275 pounds
12 box jumps, 20" box

Post time to comments.

Compare to 090731.

















Prowler Workout with Rob Orlando - video [wmv]

091009

Rest Day














Mikko Salo on Intensity - video [wmv]

091008

21-15-9 reps for time of:
Power clean, 155 pounds
Ring dips

Post times to comments.














Intro to Pose Technique Pt I ...[wmv][mov]

091007

250 Front squats for time, 65 pounds

Every time you drop the bar, you must do 10 burpees.

Post times to comments.













Developing Pushups...[wmv]

091006

95lb Thrusters, 5 reps
95lb Sumo deadlift high-pulls, 5 reps

Every minute on the minute until reps cannot be completed within the minute.

Post completed rounds to comments.













"High-Pull", CrossFit Level 2 Certification Seminar - video [wmv]

091005

Rest Day












Dr. Barry Sears on Performance, CrossFit Journal Preview - video [wmv]

091004

"Jackie"

Row 1000m
45lb Thrusters, 50 reps
30 Pullups

Post times to comments.














Push Jerk Benefits ...[wmv]

091003

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080322.

















Jelli's Bodyweight OHS x 16...[wmv]

091002

Run 5k













First CrossFit Cert-Anaerobic vs Aerobic (CFJ Preview) ...[wmv]

091001

Rest Day













Basic Bounce, Buddy Lee...[wmv]