WOD

5 rounds for time of:

10 one leg squats Right
10 one leg squats Left
20 Push ups

Post time to comments:

WOD

3 rounds for time of:

10 Chest to Bar Pullups
10 Front squats, 165 lbs (105 lbs)
10 Burpees

Compare to: 090519


Mel working on her Front Squats.

WOD

Row 5K.

Post time to comments.

Enlarge image

Smith River Hotshots Night Ops

"Body Weight Perception" with Dr. Nicholas Romanov, a CrossFit Journal preview video ... [wmv] [mov]

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CrossFit Running Certification with Dr. Nicholas Romanov

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"Kids Class" - Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 2 - video ... [wmv] [mov]

WOD

Warm up
2 rounds of:
15 squats
15 kettlebells swings 1 1/2 pood
15 shoulder press pvc
15 push press pvc
15 push jerk pvc
15 snatch pvc
5 Hand Stand push ups
5 Muscle ups

Snatch 1-1-1-1-1-1-1 reps

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Compare to 090929.

Nate working on his lunges.

Louie Simmons on Programming for Strength and Power - a CrossFit Journal preview video ... [wmv] [mov]

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"Extra Carbs after Exercise?" with Dr. Michael Ray - video ... [wmv] [mov]

Rest Day

Rest Day

WOD

Four Rounds for time:

25 Burpees

30 Situps

Compare to: 091128



Merry Christmas!

WOD

The Gym will be open 9am-12pm today.
Check back in the morning if weather is bad.

7 rounds for time of:
25 push ups
Lunges 25lbs overhead, 20 Steps

Post your time to comments:

WOD

Due to the Inclement weather we are closing at 2:00p.m.

Open December 24th 9am-12pm

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Val, Mike and Mel relaxing after a WOD.

WOD

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

Post time to comments.

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"Coach B Corrects Stacey Kroon" by CrossFit Again Faster, a CrossFit Journal preview video ... [wmv] [mov]

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"Sacrifice" by Darren Doane - video ... [wmv] [mov]

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WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Reminder BU CrossFit Hoodies, Med and Lg only $30.

Compare to 090518.

Nate hanging around.

Last day to order CrossFit Gear and have it delivered by Christmas!

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"100 Muscle-ups for Hope" with Gillian Mounsey, a CrossFit Journal preview video ... [wmv] [mov]

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Transferability of Capacity with Dave Tate - video ... [wmv] [mov]

Rest Day

Rest Day

Tonight DJ's on Cornhusker Road.

7:00 pm until whenever.

Come enjoy the Holiday spirit!

WOD

"Cindy"

As Many rounds as possible in 20 minutes.
5 Pull ups
10 Push up
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

DJ's Saturday night @ 7pm, come hang out and enjoy the holiday spirit!


Compare to: 091104

WOD

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090218.

BU CROSSFIT Hoodies $30, There is still a few left.

Upile enjoying the strict pullups!

WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

Enlarge image

Miranda Oldroyd, CrossFit Level 1 Seminar, Al Asad, Iraq

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"The Endurance Paradigm" with Brian MacKenzie, CrossFit Journal preview video ... [wmv] [mov]

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Marty Cej's Take on The 2009 CrossFit Games - video ... [wmv] [mov]

WOD

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Allie and Val, rowing and Turkish Get ups!

WOD

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 1 1/2 pood Kettlebell.

Post rounds and fractions of rounds completed to comments.

Enlarge image

CrossFit Kids Apparel

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"Creating the Family" with Zach Even-Esh, CrossFit Journal preview video ... [wmv] [mov]

Rest Day

Rest Day

WOD

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

Val completing split jerk.

The 2010 CrossFit Games website is now live!

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CrossFit Gear for the Holidays.

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Miranda Gets Inverted on the Rings - video ... [wmv] [mov]

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"Coach B Corrects James Hobart" - CrossFit Journal preview video ... [wmv] [mov]

WOD

Let's try this again today, Snow is out of here. Dig yourself out and come on in.

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090319.

WOD

The gym will be closed today due to inclement weather. Stay tuned for updates

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090319.

Enlarge image

Beauty in Strength - The CrossFit Journal.

WOD

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

Enlarge image

Atomic CrossFit

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"The Black and Blue CrossFit Competition" - CrossFit Journal preview video ... [wmv] [mov]

WOD

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (20")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Post time to comments.

Enlarge image

Kuwait

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On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

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"CrossFit 'Hero WOD' Saturday" article in the Fort Hood Sentinel.

Rest Day

Rest Day

WOD

5 rounds for time of:

21 Pull ups
15 Overhead squats 95lbs

Post time to comments:

Val and Mike hammer away on the GHD.

WOD

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

WOD

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Post time to comments.

View image

Charity Vale, CrossFit Snohomish, 35lb "one-arm" pull-up

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A Conversation with Barry Sears, Part 3 Inflammation CrossFit Journal preview video ... [wmv] [mov]

WOD

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090915.

BU at NAIA National Tournament, Fresno, CA
BU Bruins excellent season I look forward to having you back in the gym.