WOD

"Thompson"

10 rounds for time of:
16k Rope pull, 1 rep
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope pulls seated on the floor.

Karianne Dickson 28:33 (65lb squat, 95lb carry), Kristan Clever 33:44 (65lb squat, 95lb carry), Kevin Montoya 39:38.
Post time to comments.

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U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

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Kevin Montoya on today's WOD - video [wmv] [mov]

WOD

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb), 8 (125lb) = 25
Kevin Montoya 3, 9, 3, 6 = 21
Post Tabata score for each exercise to comments and total for final score.

Rest Day

Rest Day

WOD

"Diane"

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

Michael Giardina 2:15, Dadi Reynir Kristleifsson 2:34, Chris Gosler 3:18, Heather Bergeron 4:54 (185lbs), Kristan Clever 5:13 (225lbs), Michelle Kinney 7:15 (185lbs), Rebecca Voigt 9:03 (225lbs), Kevin Montoya 9:12 (freestanding).
Post time to comments.

Compare to 091221.

WOD

5 Rounds for time of:

9 Hand Stand Push ups
25 Squats

The gym will be closed today.

Have a happy Thanksgiving.

Post time to comments:

Compare to: 091128

WOD

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

Compare to: 090309

Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs),Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17.
Post time to comments.

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When squatting, the knees should track over the foot, not inside.

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"CrossFit Endurance Swimming: The Pull Phase" with Brian Nabeta andChris Michelmore, CrossFit Journal preview video [wmv] [mov]

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"Insight Into the CrossFit Games" from the California Road Trip - video [wmv] [mov]

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Kids Competition at CrossFit Relentless with CrossFit New England.

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WOD Demo with Tommy Hackenbruck at the Man Expo - video [wmv] [mov]

Mikko Salo on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Heather Bergeron on today's WOD - video [wmv] [mov]

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"Excess, upon occasion can be exhilarating, because it prevents moderation from acquiring the deadening effect of a habit. "
- Somerset Maugham

WOD

Push press 3-3-3-3-3-3-3 reps

Dave Lipson 265lbs.

Post loads to comments

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CrossFit Level 1 Seminars: CrossFit Northern Ireland, Atlas CrossFit,CrossFit FX TX, CrossFit Park City, Kansas City Regional Training Academy.

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"We Got the Science" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"California Road Trip: Part 7" by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov]

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Matt Chan at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

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Dave Lipson on today's WOD - video [wmv] [mov]

From the Vault:
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

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"Knowledge without wisdom is a load of books on the back of an ass."
- Japanese Proverb

WOD

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Austin Malleolo 7:51, Kevin Montoya 8:58, Rich Fronning Jr. 9:14,Travis Holley 9:42, Rob Orlando 10:19, Laurie Galassi 10:36 (125lbs),Kristan Clever 10:40 (135lbs), Chris Gosler 12:15, Danielle Edmundson13:08 (125lbs), Rebecca Voigt 13:29 (135lbs), Elyse Umeda 14:08 (125lbs), Heather Bergeron 14:09 (135lbs).
Post time to comments.

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Mid-Atlantic Hopper Challenge.

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"Hosting the Tahoe Throwdown" with CrossFit Avalanche, CrossFit Journal preview video [wmv] [mov]

"California Road Trip: Part 5" by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov]

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WOD Demo with the women of CrossFit Santa Cruz - video [wmv] [mov]

WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Miranda Oldroyd - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

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

Heather Bergeron on today's WOD - video [wmv] [mov]

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"A word to the wise isn't necessary, it is the stupid ones who need all the advice."
- Bill Cosby

Rest Day

Rest Day

WOD

5 rounds for time of:

9 cleans 135 lbs

18 toes to bar

Post time to comments:

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"The Burgener Warm-Up" with Coach Mike Burgener, CrossFit Journalpreview video [wmv] [mov]

"California Road Trip: Part 4" by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov]

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Austin Malleolo and Rich Froning Jr. at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

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Henry Purcell, Trumpet Sonata in D.

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Samuel Taylor Coleridge - The Rime Of The Ancyent Marinere.

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"Oceanside Man Ejected From Airport For Refusing Security Check" by Robert Hawkins, Sign On San Diego.

"Get the Government Out of Our Pants" by Steve Chapman, Reason.

"TSA Encounter at SAN" JohnnyEdge.blogspot.

Post thoughts to comments.

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

Compare to: 091218

WOD

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold, face reverse on GHD, dips
30 second Chin over bar hold

Something a bit different, let's give this a go!

Laurie Galassi 7 rounds + 22sec squat, Danielle Edmundson 7 + 19sec squat, Kevin Montoya 6 rounds + 10sec L-sit, Kristan Clever 6 rounds (freestanding HS), Jason Ackerman 6 rounds, Austin Malleolo 5 rounds + 22sec chin-over, Rebecca Voigt 5 rounds + squat (freestanding HS),Heather Bergeron 5 rounds + 10sec squat, Katie Hogan 5 rounds + HS,Mel Ockerby 4 rounds + 15sec chin-over (freestanding HS).
Post rounds completed to comments.

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Jamie Moore, Granbury Wildfire Response Helibase, Texas.

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"Planche Push-Ups" with Jeff Tucker and Jeannie Bassi, CrossFit Journal preview video [wmv] [mov]

"California Road Trip: Part 2" by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov]

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Christy Phillips at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

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WOD Demo with Laurie Galassi - video [wmv] [mov]

Austin Malleolo and Jason Ackerman on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

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The Fitness Divide by Greg Beato, Reason Magazine.

WOD

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Dave Lipson 215lbs, James Hobart 163lbs, Austin Malleolo 163lbs,Lindsey Valenzuela 140lbs, Katie Hogan 137lbs, Kristan Clever 135lbs,Rebecca Voigt 117lbs, Michelle Kinney 115lbs.
Post loads to comments.

Compare to 090617.

Melissa doing front squats during a WOD.

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"California Road Trip: Part 1" by Sevan Matossian, CrossFit Journalpreview video [wmv] [mov]

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Peter Egyed at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

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WOD Demo with James Hobart and Austin Malleolo by Again Faster Equipment - video [wmv] [mov]

Dave Lipson on today's WOD - video [wmv] [mov]

Michelle Kinney on today's WOD - video [wmv] [mov]

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"The wise man must remember that while he is a descendant of the past, he is a parent of the future."
- Herbert Spencer