Rest Day

WOD

5 rounds for time of:

135lbs snatch, then overhead squat 6 reps
12 handstand push ups
Run 400m

Post your time to comments:

WOD

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed. Miranda Oldroyd2:13 (95lbs), Christopher Stowe 2:44, Rebecca Voigt 2:46 (95lbs),Mary Lampas 3:26 (95lbs), Kristan Clever 18:51 (135lbs).

Post time and load to comments.

Compare to: 080923

WOD

Run 5K

Post time to comments.

Compare to 100519.

Enlarge image

Graham Holmberg, first overall in the 2010 CrossFit Games.

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"CrossFit Moxie: Fortitude and Determination" with Chris Michelmore,CrossFit Journal preview video [wmv] [mov]

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"The Calm After the Storm: Part 1" with Kristan Clever, Valerie MacKenzie Voboril and Rebecca Voigt by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

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Graham Holmberg interview by CrossFit Again Faster - video [wmv] [mov]

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The 2010 CrossFit Games short Adidas commercials with Chris Spealler - video [wmv] [mov] and Heather Burgeron - video [wmv] [mov]

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CrossFit Endurance Challenge - video [wmv] [mov]

WOD

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift). Post times to comments.

Enlarge image

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

WOD

"Angie"

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

Post time to comments.

Compare to 100101.

Enlarge image

Marshall at CrossFit Evolution, parallette Handstand push-up.

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"Perfect Position: Deadlift and Snatch" with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]

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The 2010 CrossFit Games "What is CrossFit?" short commercial by CrossFit by Overload - video [wmv] [mov]

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Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]

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"Nothing would be done at all if one waited until one could do it so well that no one could find fault with it."
- John Henry Newman

Rest Day

Rest Day

WOD

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part to comments.

Let's have some fun with this, get in early it is going to be hot. I have some great subs ready to go.

Enlarge image

Christy Phillips, Event 6a, 2010 CrossFit Games.

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"The Discovery of Pose Running: Part 2" with Dr. Nicolas Romanov,CrossFit Journal preview video [wmv] [mov]

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"The Active Shoulder" with Kelly Starrett - video [wmv] [mov]

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The 2010 CrossFit Games "What is CrossFit?" commercial - video [wmv] [mov]

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"Happy he who learns to bear what he cannot change."
- Johann Friedrich Von Schiller

WOD

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post time to comments.

Val muscles through the Hand Stand Push ups at BU CrossFit.

WOD

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.

Val and Ashley doing cleans at BU CrossFit.

WOD

7 rounds for time of:
3 cleans (205/135 lb.)
4 ring handstand push-ups (men)/4 handstand push-ups (women)
Complete in 12 minutes or less.

Post time to comments:

WOD

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Enlarge image

CrossFit Fort Vancouver, first place overall after Day 1.

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"Zip Zap Zop", CrossFit Journal preview video [wmv] [mov]

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"Weightlifting Workshop at Eleiko HQ: The Warm Up" with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]

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Tribute to Amanda Miller from the 2010 Games Live coverage - video [wmv] [mov]

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Watch the 2010 Games Live coverage.

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"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."
- Theodore Roosevelt

Rest Day

Rest Day

WOD

Four Rounds for time of:
Run 400m
40 push ups (True push ups, chest to deck)
Do this WOD outside, inside is closed due to excessive fumes from gym floor resurfacing.

Post time to comments:

Compare to 100702

Val and Ashley after a WOD at BU CrossFit.

WOD

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Post distance to comments.

Enlarge image

Setup for the 2010 Games.

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"All over the Map 13: Kelly Smith, Ashleigh Moe, Moe Kelsey" byCrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

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"The History of the CrossFit Games" with Dave Castro, CrossFit Journalpreview video [wmv] [mov]

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"Training Weaknesses" - video [wmv] [mov]

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Rob Orlando interview - video [wmv] [mov]

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"People come out to see you perform and you've got to give them the best you have within you. The lives of most men are patchwork quilts. Or at best one matching outfit with a closet and laundry bag full of incongruous accumulations. A lifetime of training for just ten seconds."
- Jesse Owens

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:

Compare to:100318

WOD

As many rounds as possible in 20 minutes of:

7 Overhead squat 95 lbs

14 Ball Slams

Run 200m

Post number of rounds to comments

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.

Compare to 091130

Rest Day

Rest Day

WOD

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.

Enlarge image

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

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Rob Orlando on today's WOD - video [wmv] [mov]

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

Chris Spealler 6:42, Eric O'Connor 7:01. Post time to comments.

Compare to 090821

WOD

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to: 100326

WOD

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 Kettlebells swings 1 pood
10 Push ups

Post rounds completed to comments.

Compare to: 090729

WOD

5 Rounds for time of:
30 Push ups
40 Squats
Walking Lunge 100m


The Gym is closed today to observe July 4th.

Post time to comments:

Rest Day

Have a safe and happy Independence Day.

Rest Day

WOD

Four Rounds for time of:
Run 400m
40 push ups (True push ups, chest to deck)
Do this WOD outside, inside is closed due to excessive fumes from gym floor resurfacing.

Post time to comments:

Compare to: 090714

WOD

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Post time to comments:

Juan and Mike at Independence Hall, Birthplace of our great nation.