100531

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

Post loads to comments.


















Cleans on the Minute WOD [wmv]

100530

For time:
30 Box Jumps, 24" box
5 Ring Push-ups
25 Box Jumps, 24" box
10 Ring Push-ups
20 Box Jumps, 24" box
15 Ring Push-ups
15 Box Jumps, 24" box
20 Ring Push-ups
10 Box Jumps, 24" box
25 Ring Push-ups
5 Box Jumps, 24" box
30 Ring Push-ups

Post time to comments.























Laurie Galassi and Dave Leys - 9 Mar 10 WOD [wmv]

100529

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

Post loads to comments.


















The Squat & the Hamstring, Mark Rippetoe (CFJ Preview) [wmv]

100528

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Post time to comments.

Hotel Workout, Speal and Khalipa [wmv]

100527

Three rounds for time of:
10 Power Cleans, 185 pounds
10 Burpees
Run 400m

Post time to comments.


















Rob's 300lb x 3 clean and jerk by CrossFit Again Faster - video [wmv]

100526

“Canadian Crippler”
For time:
30 CTB Pull-ups
15 Deadlifts, 225 pounds
400m Run
30 Push-ups
15 Push Presses, 135 pounds
30 Squats
15 Front Squats, 135 pounds
400m Run
15 Deadlifts, 225 pounds
30 CTB Pull-ups

Post time to comments.

225 pound Back Squat, 30 reps - Sean

100525

As a team of two, complete as many 95/65 pound thrusters as possible in 20 minutes.

During this entire workout one team member must be hanging from a pull up bar. If both partner's feet are touching the ground at the same time the workout isterminated and the number of thrusters you have completed will be your score.
You must hang from the bar as though you are at the bottom of a pull-up.

If your team cannot last the entire 20 minutes, there is no penalty.

Post reps to comments.


















39 Consecutive Pull-ups - Jimmy

100524

Overhead Squat 3-3-3-3-3-3-3

Post loads to comments.

Nicole Carroll Bodyweight OHS x 15 [wmv]

100523

6 Rounds for time of:
Row 500m
25 Burpees

Post time to comments.


















30 Butterfly Muscle-ups for Time, Mizar Fuentes [wmv]

100522

For time:
Deadlift 365 pounds, 1 rep
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 365 pounds, 2 reps
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 365 pounds, 3 reps
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 365 pounds, 4 reps
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 365 pounds, 5 reps
5 Pull-ups
10 Push-ups
15 Squats
Deadlift 365 pounds, 6 reps
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.


















Rob Orlando 1,000lb Tire Flip [wmv]

100521

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

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Sean 280 pound Split Jerk

100520

For time:
100 Squats
75 Sit-ups
50 Burpees
25 Pull-ups
50 Burpees
75 Sit-ups
100 Squats

Post time to comments.


















Paul Smith, Kong Challenge Rendition 2 [wmv]

100519

Five rounds for max reps of:
Front Squat, 185 pounds
Pull-ups

Post reps for both exercises in all rounds to comments.


















3-3-3-3-3 Front Squats, Dave Lipson [wmv]

100518

10 rounds each for time of:
15 GHD Sit Ups
15 Box Jumps, 24"
Rest 1 minute

Rest 5 minutes

As many reps as possible in 5 minutes of:
Bench Press bodyweight

Post time and reps to comments.























Glute-Ham Sit-up Elements Lecture Clip [wmv]

100517

Four rounds for time of:
135 pound Deadlift, 21 reps
135 pound Clean, 15 reps
135 pound Push Jerk, 9 reps

Post time to comments.


















100419 WOD Demo - Jimmy

100516

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Pullup Bar Drills, Jeff Tucker (CFJ Preview) [wmv]

100515

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Rest 5 minutes

For time:
Row 2000m

Post times to comments.


















Annie (Speal) [wmv]

100514

100 reps for time of:
Power Clean body weight

Post time to comments.


















50 Cleans, 225 Lbs - Rob Orlando [wmv]

100513

Overhead Squat 15-15-15-15-15-15-15

Post loads to coments.

Overhead Squats (Mark Rosen) [wmv]

100512

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.

If you do not get to at least 15 minutes of pull-ups, rest 10 minutes then...

With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute...continuing as long as you are able.

Post number of minutes completed to comments.

Hang Power Clean / Burpee WOD Demo - Jimmy/Alex

100511

Three rounds for time of:

800m Run

21 Kettlebell Swings, 1.5 pood

15 Deadlifts, 225 pounds

Post time to comments.

Deadlift/Run/GHD Situp WOD (Rob Miller) [wmv]

100510

10 rounds for time:
225 pound Back Squat, 7 reps
14 Jumping Squats

Post time to comments.


















Mikko Salo on Intensity [wmv]

100509

Four rounds for max. reps of:
30 sec Push Press, 135 pounds
30 sec rest
30 sec Weighted Pull-ups, 35lbs
30 sec rest
30 sec GHD Sit-ups
30 sec rest
30 sec Knees to Elbows
30 sec rest
30 sec Burpees
30 sec rest

Post total reps to comments.


















Push Press Issues [wmv]

100508

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.


















Burpee Race [wmv]

100507

“The Bear”

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 sets without the bar resting on the ground

Perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground. At the start of each set the bar will touch (but not rest) on the ground for your power clean. Once the bar is at your shoulders (racked position) from the power clean, front squat the weight. At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back. From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front. This is 1 set. Repeat 7 times. Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7sets or you are forced to set the bar down. These sets are not timed, so take as long as you need, just be sure that when you are taking abreak that the bar remains off the floor. Post the highest load that you reach for the full 7 sets.


















Bear Complex WOD [wmv]

100506

6 efforts, each for time of:
Run 400 m
Rest 2:00

Post times to comments.


















Long/Slow vs Short/Fast, Brian MacKenzie [wmv]

100505

Front Squat 1-1-1-1-1-1-1

Post loads to comments.


















Different Squats for Different Purposes, Dave Tate [wmv]

100504

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Burpees, the second 8 are Back Extensions, the third 8 intervals are Box Jumps, and finally, the last 8 intervals are Kettlebell Swings. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


















Rob Orlando, Class at CrossFit Conan [wmv]

100503

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Power Clean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.


















Rob Orlando Heavy Thruster/DL WOD [wmv]

100502

Ten rounds for time of:
135 pound Push Press, 5 reps
10 Toes to Bar

Post time to comments.


















Productive Application of Force, Pt II [wmv]

100501

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Post rounds and fractions of rounds completed to comments.























Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"McGhee" by CrossFit Again Faster - video [wmv]