100331

5 rounds for time of:
15 Push Presses, 95 pounds
18 Knees to Elbows
21 Jumping Squats

Rest 1 minute

Post time without rest to comments.

Knees to Elbows Demo [wmv]

100330

For time:
21 Power Snatches, 135 pounds
30 KB Swings, 2 pood
15 Power Snatches, 135 pounds
30 KB Swings, 2 pood
9 Power Snatches, 135 pounds
30 KB Swings, 2 pood

Post time to comments.

Learning to Snatch, Coach Burgener [wmv]

100329

As many rounds as possible in 20 minutes of:
21 Wall Balls, 20 pound ball, 10 foot target
15 Pull-ups

Post rounds to comments.























Wallball-Pullup WOD [wmv]

100328

Front Squat 2-2-2-2-2-2-2-2-2-2
Rest 5 minutes
Tabata row for total calories.

Post front squat loads and total calories for row to comments.

Tabata Wattage (C2), Angela Hart [wmv]

100327

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Thruster tri-panel [mov]

100326

Back squat bodyweight, 100 reps for time.

Post time to comments.


















Squat Faults [wmv]

100325

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

Rest 5 minutes

2000m Row and AMRAP Double Unders in 10 minutes.

Post loads for split jerk, row time and reps for double unders to comments.


















Split Jerk Intro, Mike Burgener [wmv]

100324

For time:
50 Push-ups
10 Box Jumps, 24" box
40 Push-ups
20 Box Jumps, 24" box
30 Push-ups
30 Box Jumps, 24" box
20 Push-ups
40 Box Jumps, 24" box
10 Push-ups
50 Box Jumps, 24" box

Post time to comments.

Push-up Standards [wmv]

100323

Three rounds for time:
135 pound Snatch, 10 reps
185 pound Clean and Jerk, 10 reps
25 Pull-ups

Post time to comments.


















Clean & Jerk [wmv]

100322

Five rounds for time of:
60 Walking Lunge steps
Bench Press bodyweight, 20 reps

Post time and weight used to comments.

Walking Lunges [wmv]

100321

5 rounds for time of:
21 Box Jumps, 24" box
135 pound Push Press, 15 reps
9 Burpees
Rest 2 minutes

Post total time without breaks to comments.


















Burpee Backflips, CrossFit Montgomery County [wmv]

100320

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score. E.G., 10, 22, 9, 15, 15 = 71

Tabata This Challenge, CFLA [wmv]

100319

Deadlift 3-3-3-3-3-3-3
Rest 5 minutes
Row 500m

Post deadlift loads and row time to comments.



















Common Flaws (C2), Angela Hart [wmv]

100318

"Jeremy"
Three rounds, 21-15-9 reps, for time of:
95 pound Overhead squats
Burpees

Rest 5 minutes

10 Rounds for max reps of:
30 seconds Double Unders
30 seconds rest

Post "Jeremy" time and total reps for double unders to comments.


















Double-Unders, Buddy Lee [wmv]

100317

10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Snatch 135 pounds
Wall Balls, 20 pound ball, 10 foot target

Post time to comments.


















Snatch: Arms, Coach Burgener [wmv]

100316

As many as possible rounds in 25 minutes of:
1 Rope Climb
10 Ring Dips
15 Back Extensions
30 Double Unders

Post rounds to comments.


















Rope Climb Variations (Annie) [wmv]

100315

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many 225 pound Power Cleans as you can. At the beginning of the next minute perform 5 burpees and then max rep power cleans and so on until you reach 50 total power cleans.

Post time to comments.

Power Cleans, Mark Rippetoe [wmv]

100314

For time:
Row 1000 meters
50 Kettbell swings, 2.5 pood
50 Step-ups, 20" box, 1 pood in each hand
Row 750 meters
40 Kettlebell swings, 2.5 pood
40 Step-ups, 20" box, 1 pood in each hand
Row 500 meters
30 Kettlebell swings, 2.5 pood
30 Step-ups, 20" box, 1 pood in each hand

Post time to comments.

Fixing the Swing, Jeff Martone [wmv]

100313

Three rounds for time of:
10 Power Cleans, 185 pounds
10 Burpees

Rest 5 minutes

5 rounds for time of:
365 pound Deadlifts, 5 reps
10 Burpees

Post total time not including 5 minute break to comments.

Burpee Demo [wmv]

100312

"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.


















Back Extension, Hip Extension, Hip-back Extension [ wmv]

100311

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.


















Power Snatch [wmv]

100310

For time:
225 pound Deadlift, 15 reps
50 Ring Dips
225 pound Deadift, 12 reps
40 Ring Dips
225 pound Deadlift, 9 reps
30 Ring Dips
225 pound Deadlift, 6 reps
20 Ring Dips
225 pound Deadlift, 3 reps
10 Ring Dips

Post time to comments.

Ring Dips [ wmv]

100309

Hang Squat Clean 2-2-2-2-1-1-1-1-1
Rest 5 minutes
Run 10 MPH @ 10% incline for 30 seconds, rest 30 seconds x 4

Post loads to comments.


















Intro to Pose Technique (CFJ Preview) [wmv]

100308

5 rounds for max reps of:
1 min Push Press, 95 pounds
1 min L pull-ups
1 min Step-Ups, 1 pood in each hand
1 min Rest

Post total reps to comments.


















Push Press [wmv]

100307

For time:
Row 1000m
50 Wallballs
Row 500m
50 Box jumps, 24" box

Post time to comments.

Box Jump Variations [ wmv]

100306

Front Squat 3-3-3-3-3-3-3
Rest 5 minutes
16 Tabata Intervals of Double Unders.

Post loads from front squats and total reps from double unders to comments.


















Front Squat Good/Bad Bi-panel [wmv]

100305

50-40-30-20-10 rep rounds for time of:
Push-ups
Kettlebell Swings, 2 pood

Post time to comments.


















Basic Kettlebell Swing, Part I, Jefff Martone [wmv]

100304

Snatch 3,3,3,2,2,1,1,1,1

Post loads to comments.


















Snatch Instruction, Coach Burgener [wmv]

100303

15 Rounds for calories of:
30 second Row
30 second rest

Post calories/round and total calories to comments


















Rowing Fast, Bruce Kocher from C2 [wmv]

100302

5 rounds for time of:
20 Wall Balls, 20 pound ball, 10 foot target
15 Cleans, 135 pounds

Post time to comments.


















Clean Instruction, Part I, Coach Burgener [wmv]

100301

Event 7 from the 2009 CrossFit Games:
As many rounds as possible in 8 minutes of:
4 Handstand Push-ups
8 KB Swings, 2 pood
12 GHD Sit-ups

Rest 5 minutes

Row Sprint 30 sec; Rest 3 min off rower; Repeat 4 times

Post rounds and reps complete for Part 1 and total metres from row to comments.


















Handstand Push-up Variations [wmv]