Saturday, February 28, 2009
Friday, February 27, 2009
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Eric and a Push Press keep working hard man!
"Teens and Growth Spurts", CrossFit Kids, CrossFit Journal Preview - video [wmv] [mov]
Thursday, February 26, 2009
WOD
Post loads to comments.
Drew dropped by and wanted to see "Fran", man she likes oxygen!
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"Marine Combat Fitness Test" by Ole Miss Naval ROTC Program - video [wmv] [mov]
Wednesday, February 25, 2009
WOD
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.
The Gym will be open at 6:00 a.m. Thursday if you wish to get in an early WOD.
Kara and Tom working through the Front Squat WOD
CrossFit Level 2 Certification with Jason Khalipa Part 2 - video [wmv] [mov]CrossFit Level 2 Certification with Jason Khalipa Part 2 - video [wmv] [mov]
Tuesday, February 24, 2009
WOD
Front squat 3-3-3-3-3 reps
Post loads to comments.
The Gym will open at 6:00am today.
Sailor in Kabul
"CrossFit's New Three-Dimensional Definition of Fitness and Health" by Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]
Monday, February 23, 2009
WOD
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
J.P. Bolwahnn of CrossFit San Diego - Mexico vs Argentina, USA Rugby Sevens
Sunday, February 22, 2009
Saturday, February 21, 2009
Friday, February 20, 2009
WOD
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
You may row it if you wish, it should be over 32 degrees outside, a great day.
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Nate enjoying his new rips the CrossFit way, Pullups!
Thursday, February 19, 2009
WOD
Go through the CrossFit warm-up first!
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.
Compare to: 081105.
Hamstring Assessment with Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Wednesday, February 18, 2009
Tuesday, February 17, 2009
WOD
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Post time to comments.
Dan "Olmy" Olmstead posted the first sub 5 minute Fran at BU CrossFit, Good Job Dan!
Monday, February 16, 2009
Sunday, February 15, 2009
Rest Day
1stLt Flambert, HM1 Martin "Doc", Lt. Vanhorne, and Lt. Willis - USMC
Double-Unders by Tall Karl - video [wmv] [mov]
"The End of the First Pull" by Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
Saturday, February 14, 2009
Friday, February 13, 2009
WOD
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments. 
CrossFit Old Town - video [wmv] [mov]
Coach Glassman Interview, CrossFit Journal Preview - video [wmv] [mov]
Thursday, February 12, 2009
Wednesday, February 11, 2009
WOD
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: 081222
Mike push jerking headed for a personal record!
"Stretching is Dead" by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Tuesday, February 10, 2009
WOD
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds and fractions of rounds completed to comments
Monday, February 9, 2009
Sunday, February 8, 2009
Saturday, February 7, 2009
Friday, February 6, 2009
WOD
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Post time to comments.
Thomas ready for Kelly
Thursday, February 5, 2009
Wednesday, February 4, 2009
Tuesday, February 3, 2009
WOD
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Compare to: June 6, 2008 look in todays comments. This WOD was before we started webpage.
Post time to comments.
National War College Lecture, Q & A Part 2, CrossFit Journal Preview - video [wmv] [mov]
This lecture is awesome and a free download at the CrossFit Journal.
Monday, February 2, 2009
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: No post were made 081121.
Sunday, February 1, 2009
Rest Day
Andrew Standfield, Quebec City, Quebec
Deadlift Cue with Pat Sherwood by CrossFit Again Faster - video [wmv] [mov]
Gillian Mounsey, On the Road to the 2009 CrossFit Games Part 3 by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]