100930

Deadlift 3-3-3
Press 1-1-1

Post loads to comments.

















"Weightlifting Mindset" for the 2010 CrossFit/USAW Weightlifting Open with Casey and Natalie Burgener - video [wmv]

100929

21-15-9 reps for time of:
155 pound Power Clean
Handstand Push-ups

Post time to comments.























"Training for the Ironman" using CrossFit Endurance by CrossFit Again Faster, CrossFit Journal preview video [wmv]

100928

Perform this entire set unbroken. Work up to the heaviest load possible. Rest as needed in between sets.

5 Hang Power Cleans
5 Front Squats
5 Push Press

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"Positive Self-Talk: The Greatest Adaptation" with Greg Amundson, CrossFit Journal preview video [wmv]

100927

"Helen"

3 rounds for time of:
400 meter run
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Post time to comments.























Obstacle course workout at CrossFit Santa Cruz - video [wmv]

100926

Two rounds for time of:
35 Deadlifts, 225 pounds
35 Burpees
35 Push-ups
35 Squats

Post time to comments.

WOD Demo at Valley CrossFit by CrossFit Again Faster - video [wmv]

100925

5 rounds for max reps of:
1 minute of Kettlebell swings
1 minute of Push-ups
1 minute of Pull-ups
1 minute of Rest

Post total reps to comments.

Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv]

100924

For time:
100 Overhead Squats, 95 pounds

Every time you drop or put down the bar you must run 200 meters.

Post time to comments.


















Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv]

100923

Hang Power Clean 3-3-3
Power Clean 2-2-2
Clean 1-1-1

Post loads to comments.


















Sled push, tire flip, snatch workout with Jason Khalipa - video [wmv]

100922

40-30-20-10 rep rounds for time of:
Overhead lunges, 45 pounds
Jumping Squats

Post time to comments.


















"Playing in the Weightroom" with Pat Barber, Rob Orlando, Spencer Hendel and Dave Castro - video [wmv]

100921

5 rounds for time of:
10 Front Squats, 185 pounds
20 Clapping Push-ups

Post time to comments.


















Hockey gear workout with Matt Baxter - video [wmv]

100920

3 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Run 400 meters

Post time to comments.

Austin Malleolo completes the CrossFit/USAW Open Triplet - video [wmv]

100919

21-15-9 rep rounds for time of:
75 pound Thruster
Pull-ups

Rest 5 minutes

For time:
115 pound Power Clean and Jerk, 30 reps
15 Burpees

Post time to comments.


















"Pain Equals Potassium" with Brian MacKenzie, CrossFit Journal preview video [wmv]

100918

For time:
30 Snatches, (any technique), 135 pounds

Post time to comments.


















Rope climbing with Mikko Salo at CrossFit Santa Cruz - video [wmv]

100917

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

Post loads to comments.

Compare to 100625.

"Better Bracing for Midline Stability" with Kelly Starrett, CrossFit Journal preview video [wmv]

100916

For time:
30 Cleans, 95 pounds
30 Burpees
20 Cleans, 95 pounds
20 Burpees
10 Cleans, 95 pounds
10 Burpees

Post time to comments.


















"Happy New Year?" with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv]

100915

For time:
50 Push Jerks, 135 pounds
40 Hang Power Cleans
30 Burpees
20 Pull-ups
10 Overhead Squats, 135 pounds

Post time to comments.



















"Warm Up Like an Athlete" with Chris Michelmore, CrossFit Journal preview video [wmv]

100914

Complete 5 rounds for time of:
225 pound Deadlift, 7 reps
12 Burpees
20 Squats

Post time to comments.


















Rob Orlando Triple Bodyweight Deadlift (555lbs) [wmv]

100913

50-40-30-20-10 reps for time of:
Front Squats, 95 pounds
Push Ups

Post time to comments.

Front Squat WOD [wmv]

100912

With a continuously running clock do one 75 pound Hang Snatch the first minute, two Hang Snatches the second minute, three Hang Snatches 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 Hang Snatches, 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 Snatch [wmv]

100911

For time:
Run 1 mile, then
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments.


















"Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv]

100910

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 100725.


















Technique Part 1, CrossFit Journal Preview 2 [wmv]

100909

Five rounds for time of:
Back Squat body weight, 10 reps
10 Burpees

Post time to comments.


















Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv]

100908

For time:
45 pound Overhead Walking Lunge, 200 meters
50 Burpees

Post time to comments.


















Fixing a Wide Landing, Mike Burgener - video [wmv]

100907

"Grace"

135 pound Clean and Jerk, 30 reps

Post time to comments.


















225 pound Grace with Rob Orlando - video [wmv]

100906

Overhead squat 15-15-15-15-15

Post loads to comments.

Warm-up with Team CrossFit Fort Vancouver - video [wmv]

100905

5 rounds for time of:
50 Squats
15 Chest to Bar Pull-ups
10 Hang Power Cleans, 135 pounds

Post time to comments.


















Mike G on Butterfly Pull-ups - video [wmv]

100904

Complete as many rounds as possible in 20 minutes of:
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

Post time to comments.


















"Executive Stretching Series: Part 2" with Kelly Starrett, CrossFit Journal preview video [wmv]

100903

For time:
Run 1200 meters
40 Pull-ups
20 Burpees
Run 800 meters
30 Pull-ups
15 Burpees
Run 400 meters
20 Pull-ups
10 Burpees

Post time to comments.

"Pain Equals Potassium" with Brian MacKenzie, CrossFit Journal preview video [wmv]

100902

Complete as many rounds as possible in 12 minutes of:
135 pound Hang Power Clean and Jerk, 5 reps
20 Sit-ups
20 Squats

Post rounds and fractions of rounds completed to comments.


















"Death by Clean and Jerk" with Mikko Salo, CrossFit Journal preview video [wmv]

100901

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 100803.


















"Pose Running: Pull vs. Push" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv]