WOD

5 Round for time:

30 Wall Balls 20lbs

30 Kettlebells swings 16k

Run 400m, 7 laps on court (up and back equals 1)

The gym will close at noon today for New Years Eve.

WOD

"Michael"

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

Post time to comments.

The gym will close early at noon on New Years Eve.

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CrossFit Oakland Prepares for 2009 CrossFit Games Part 2 - video [wmv] [mov]
See Part 1 - CrossFit Games.com

WOD

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

Post rounds completed to comments.

Compare to 081020

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"Heather Keenan: Road to the 2009 CrossFit Games Part 3" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

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Midline Stability Part 1 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

Rest Day

WOD

Four rounds for time of:

Run 400 meters
50 Squats 

Compare to: 080714

WOD

5 Rounds for time:

25 Push ups

25 Squats

Merry Christmas!

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: 081106

CrossFit Elements of the Push Jerk

WOD

"Eva"

Five rounds for time of:
Run 800 meters (7 laps on court)
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments. 

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 081017.

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Shana Alverson, CrossFit East Decatur

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"Curling the Clean: Correction with Pat Sherwood" by CrossFit Again Faster - video [wmv] [mov]

Rest Day

Rest Day

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CrossFit Store 2.0 beta - new look, new styles

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"The First Certification Seminar: Capacity at Random Tasks", CrossFit Journal Preview - video [wmv] [mov]

WOD

For time:
50 Box jump, 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to: 081022

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"Cueing the Hamstring: CrossFit Basic Barbell Certification" - video [wmv] [mov]

Allie have fun with this one!

WOD

Overhead Squats

3-3-3-3-3

(Go heavy! Treat this like you would a met-con workout. Do not be afraid of the weight. Hit the heavy days with the same if not more intensity as the other days. Lets see some big numbers up there!)

Post loads to comments and white board

Thanks for coming out for dinner everyone had a great time. This only the first of many get togethers, see you in the gym.

Compare to: 081023

WOD

Complete as many rounds in twenty minutes as you can of:

Run 400 meters (6 laps in gym)
15 L-Pull-ups
15 Hip Extensions

Post rounds completed to comments. 

WOD

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

Post loads to comments and white board at BUCF.

Compare to 081120

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"Heather Keenan: Road to the 2009 CrossFit Games" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

We will meet at 7 p.m. December 17 at Texas Roadhouse, Papillion for some holiday cheer. I hope to see everyone there!

WOD

Today is the day that we celebrate a young man's life that touched so many more hearts then I think he or any of us ever realized.  Miguel Flores was an avid Crossfitter who pushed himself to the limits and always raised the bar.  Not only was he a phenomenal Crossfitter but also a warm hearted and caring man that put smiles on the faces of everyone around him.  Crossfit San Diego and all surrounding affiliates are blessed to have known such a great man. This day is for you brother! 

 "Miguel CFSD, A.K.A. McFlurry"

For time:

400 meter Run
21 185lb Cleans (Miguel's Body Weight)
21 Pull Ups
400 Meter Run
15 Dumbell Thrusters 50lb
15 Pull Ups
400 Meter Run
9 185lb Cleans
9 Pull Ups
400 meter run

Please post time to comments and whiteboard.

 

Miguel Flores. Thanks to CFSD for the WOD.

Rest Day

Enlarge image

Brian MacKenzie on Running Shoe Technology by CrossFit Again Faster - video [wmv] [mov]

Rest Day

WOD

Three rounds for time of:
Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post time to comments. 

WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Luke Baxter loving the ring push ups!

We will meet at 7 p.m. December 17 at Texas Roadhouse, Papillion for some holiday cheer. I hope to see everyone there!

WOD

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

Post loads to comments.

Compare to 081124

Mike after another great WOD

WOD

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Post rounds completed to comments.

Lee Welburn (Welly) after another WOD.

"Freddy's Revenge", CrossFit Journal Preview - video [wmv] [mov]

WOD

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.  Allie loves doing Fran! Good Job.

Rest Day

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"The Boz and Todd Experience Episode 2, Part 1: Todd Coaches Sandy", CrossFit Journal Preview - video [wmv] [mov]

Rest Day

I hope everyone enjoyed last week! Rest up and get ready for next week.

WOD

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
Kettle bell swing, (16k) 20 reps

Post time to comments.

BU CrossFit T-shirts,  $15

Allie having fun with Fran

WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to: 080915

BU CrossFit T-shirts,  $15

Dan and Kady loving the deadlifts

WOD

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

BU CrossFit T-shirts,  $15 

Lee Welburn "Welly"  "Tabatha Something else" He looks good here!

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.

Great turnout for "Nate", please post your rounds.

BU CrossFit T-shirts,  $15 

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments

Compare to: 081002