Rest Day

Tom warming up with a Sampson Stretch. He followed with a WOD using a patio chair.  as many rounds as possible in 7 min.  5 OHS w/patio chair, 5 Push ups. Crossfit1000 Bellevue NE

Rest Day

WOD

For Time:

5 rounds of:

Run 400m

30 wall ball 20lb

20 Pull ups

Post to Comments:

It was great to see everyone yesterday what a great workout, Good Job Jesse for your first workout.

WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Handstand Push-up Band Support by Jeff Tucker - video [wmv] [mov]

Learning the Snatch at the Olympic Lifting Seminar recently conducted atCrossFit Boston by Greg Everett of Catalyst Athletics.

WOD

Kimberly Mendoza of CrossFit One Spirit practices a new maritime distress signal.

Front Squat 10-10-10-10-10 reps

Post loads to comments.

WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Do Murph Proud he gave his life for us.

You guys rock keep up the good work!

Post time to comments.

WOD

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

________________________________

Erin Cafaro, US Row Team gold medalist, San Francisco CrossFit

________________________________

Pat Sherwood on Body Part Splits by Again Faster - video [wmv] [mov]

Rest Day

Nutrition Part 1 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

WOD

"Angie"

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

Post time to comments.

Good Job with Helen yesterday everyone keep up the good work, you guys are awesome!

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

WOD

Deadlift
1-1-1-1-1-1-1 reps



Post to comments

WOD

"Tabata Something Else"

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

Post total reps from all 32 intervals to comments.

WOD

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

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Rest Day

Rest Day

WOD

For time:

50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

WOD

Three rounds for time of:

Run 400m
50 Hip Extensions
50 GHD Sit-ups

Post time to comments.

WOD

Front Squat 3-3-3-3
Shoulder Press 3-3-3-3
Deadlift 3-3-3-3

Post to comments:

WOD

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

WOD

Five rounds for time of:

155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

Rest Day

Rest Day

WOD

Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

WOD

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post to Comments

WOD

Back Squat 5-5-5-5-5 reps

WOD

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

WOD

Push Jerk

5-5-5-5-5

WOD

Rest Day

WOD

Rest Day

WOD

Flag Retirement Ceremony at Camp Eagle

Run 5K

Post time to comments:

Compare to:

http://crossfit1000.blogspot.com/2008/06/wod_30.html