100228

"Elizabeth"

21-15-9 reps for time of:
Clean 135 pounds
Ring Dips

Post time to comments.























Ring Dips [ wmv]

100227

Snatch Grip Deadlift 1-1-1-1-1-1-1

Post loads to comments.

Snatch Foot Position, Coach Burgener [wmv]

100226

5 RFT

5 OHS 95/65
10 SDHP 95/65
15 Wall Ball Shots 20/14

Post Time to Comments


















"The Quad Dipsea" [wmv]

100225

Rest Day

"It is surmounting difficulties that makes heroes."


















"Boz and Todd Do Olga" with Kurtis Bowler, a CrossFit Journal preview video [wmv]

100224

"Grace"

30 Reps For Time
Clean And Jerk 135/95
Post Time To Comments















Grace (Tosh) [wmv]

100223

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

100222

Clean

1-1-1-1-1-1-1

100221

Rest Day

"We would accomplish many more things if we did not think of them as impossible."

100220

METCON

7 SDHP
7 Hang Power Clean
7 Push Press
Maximum Rounds in 4 Min
Rest 30 Seconds
3 Rounds in Total

Post Rounds To Comments

100219

METCON

4 min Row for calories

1 min rest

4 min Wall Balls 20/14

1 min rest

4 min Box Jumps 20

1 min rest

4 min Pull Ups

Post Total Reps To Comments

100218

STRENGTH
Shoulder Press
Take 20 min to get to 1 rep max
Post load to comments

METCON
5 RFT:
10 Burpees
20 Sit Ups
Row 250
Post time to comments

100217

Rest Day


"Motivation is what gets you started. Habit is what keeps you going."
















"Mary's Story" Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv]

100216

500 meter row
5 rounds for time of:
10 Wall Ball Shots 20# 14#
10 Power Snatches @ 95#/ 65#
500 meter row

"Weightbelts" with Kelly Starrett - video [wmv]

100215

AMRAP in 20 Minutes Of:
5 Power Cleans 135/95
10 Burpees
15 Box Jumps 16/20

"Air Force WOD" ... [wmv]

100214

Push Jerk

1-1-1-1-1-1-1




















Steve's Club visits Zach Even-Esh, Part 1, by CrossFit Again Faster - video [wmv]

100213

Rest Day

"Excuses are the nails used to build a house of failure."















"One-arm Isabel" with John Warnek from CrossFit King of Prussia - video [wmv]

100212

7 Rounds For Time Of:
3 Power Clean 135/95
3 Hang Cleans
3 Push Press
3 Push Jerk
Rest 1 min Between Rounds
Post Time To Comments


3 Rounds Of:
One Minute Bar Muscle Up Holds
Rest 1 Min Between Rounds

















"Cleans, Burpees, Reflections on the Games" with Jason Khalipa, a CrossFit Journal preview video [wmv]

100211

135 pound Thruster,15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
5 rounds.
Total reps.
Post Reps To Comments















Kirkland CrossFit Workout - video [wmv]

100210

Shoulder Press

1-1-1-1-1-1-1

"Hydration" with CrossFit Endurance, by CrossFit Again Faster - video [wmv]

100209

Rest Day

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it."















Laura DeMarco 370lb Deadlift - video [wmv]

100208

"Nancy"
Complete five rounds for time of:
400m run
15 overhead squats (M:95#/W:65#)
Post time to comments
















Nutrition: Teeter-Totter Pt II, Nicole Carroll ..[wmv]

100207

10 rounds of:
6 pullups
12 pushups
18 air squats
Post Time To Comments

Nutrition: Teeter-Totter Pt I, Nicole Carroll .[wmv]

100206

Hang Clean

1-1-1-1-1-1-1















Hang Clean... [wmv]

100205

Rest Day

"Every Path Hath A Puddle"















Wicked [wmv]

100204

Row 250 meters
21-15-9
Thrusters 115/85#
KB Swings 1.5pood/1 pood
followed by a finishing
Row 250 meters
Post Time To Comments

http://www.youtube.com/watch?v=ANLquMQp-KY

100203

15 Pullups
3 Wall Balls
3 Push Press 80% 1 Rep Max
13 Pull Ups
5 Wall Balls
3 Push Press
11 Pull Ups
7 Wall Balls
3 Push Press
9 Pull Ups
9 Wall Balls
3 Push Press
7 Pull Ups
11 Wall Balls
3 Push Press
5 Pull Ups
13 Wall Balls
3 Push Press
3 Pull Ups
15 Wall Balls
3 Push Press

Zone Chronicles: Normalcy at Home, Pat Sherwood ...[wmv]

100202

Back Squat

1-1-1-1-1-1-1

Post Load To Comments















Weekend with Andy Hendel, Part II...[wmv]

100201

Rest Day

"We must embrace pain and burn it as fuel for our journey."















Weekend with Andy Hendel, Part I...[wmv]