Rest Day

Rest Day

WOD

Four Rounds for time:

25 Burpees

30 Situps

Post your time to comments:

WOD

Happy Thanksgiving

I hope you enjoy your day. Here is the workout you decide before or after you eat, remember your Zone Diet!

Three rounds for time:

Run 100m

30 squats

25 push ups

Post your time to comments:

WOD

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments. 

More information about a incredible warrior,  Navy SEAL Dies   

Compare to: 081015

WOD

Three rounds for time of:
21 Knees to elbows
1  pood Kettlebell swing, 21 reps
21 Push-ups
21 Pull ups 
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

WOD

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

Post load to comments:

 "Refined Carbohydrates", Robb Wolf, CrossFit Nutrition Seminar - video [wmv] [mov]

WOD

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to: 080925

WOD

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

Post loads to comments. 

Compare to: 080806

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 pood (16K) Kettlebell X 21 swings (or 35 pound dumbbell swing)
12 Pull-ups

Remember heavy days are important get them done!

Post time to comments.

Compare to: 080821

WOD

Push jerk 1-1-1-1-1-1-1 reps

"Tanya Wagner is a Beast" Part 2 by CrossFit Again Faster, CrossFit Journal Preview - video [wmv][mov]

WOD

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Rest Day

Rest Day

WOD

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments. 

Leon, Matt, Adam working through Fight Gone Bad!

Mike Burgener, "I Coulda Jerked the World" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD

As many Rounds as you can in 20 min

Run 200m

12 overhead squats 65lbs 

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Great turn out yesterday we had 13 do FGB!

Allie, Kady, Val after Fight Gone Bad, well done!

WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to: 080909

"What is CrossFit?" by Andy Stumpf Part 2 - video [mov] [wmv]

WOD

Five rounds for time of:

25 GH Sit ups

25 Pull-ups

25 Burpees

Post time to comments. 

Kip Comparison - video [wmv] [mov]

WOD

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to: 080930

Rest Day

Rest Day

Enlarge image

Operation Phoenix is a CrossFit Foundation initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This will be accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised will go directly to "America's Fighting Force," the USMC.

Operation Phoenix - video [wmv] [mov] and info sheet [pdf]

WOD

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080701

Enlarge image

"Tanya Wagner is a Beast Part 1", CrossFit Journal Preview - video [wmv] [mov]

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to:  080707

WOD

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.

"Fran" 1:53 by Jason "Rhabdo" Kaplan, CrossFit Montclair - video [wmv] [mov]

Compare to: 080708

WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

May be the last outdoor workout for awhile.

Compare to: 080917

Bionic, CrossFit Hardcore - video [wmv] [mov]

WOD

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment. 

Rest Day

Rest Day

I hope you enjoyed yesterday's workout! It was awesome.

He is a great video to take a look at.

Core to Extremity Violation with Pat Sherwood - video [wmv] [mov]