WOD

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Post time to comments.

All bars involved today, and Golf team continues to impress, truly awesome!

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"Always Fighting" with Karyn Marshall, free CrossFit Journal preview video [wmv] [mov]

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WOD Demo at the CrossFit Competitor's Course - video [wmv] [mov] [HD mov]

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"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
-Confucius

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Compare to 100816

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Ryan Garner and Brandi Martin.

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"Winter Break Road Trip: Parts 1-2" with Austin Malleolo, James Hobartand Pat Sherwood, free CrossFit Journal preview - video [wmv] [mov]

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"The DeArkland Story" - video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Gonzaga - video [wmv] [mov] [HD mov]

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"Following the Crowd to Citizen Science" by Matt Ridley, The Wall Street Journal.

WOD

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Post rounds completed to comments.

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U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

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WOD Demo with District CrossFit - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

For time:
10 Push ups
20 Squats
Run 200m
15 Kettlebell swings 1 1/2 pood
30 squats
Row 200m
10 Pull ups
40 squats
Post time to comments

Compare to 111005

"Box Tour: CrossFit Vitality" with Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]

"Crossroads of Ourselves", free CrossFit Journal article by Ryan Carbone.

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"Ode To Fran" - video [wmv] [mov] [HD mov]

WOD

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Enlarge image

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"CrossFit Football: Teach Athletes to Be a Bullet in a Gun" with Raphael Ruiz CrossFit Journal preview video [wmv] [mov]

"Ones to Watch", free CrossFit Journal article by Hilary Achauer.

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Workout video demo with Katie Hogan - video [wmv] [mov] [HD mov]

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"In the long run, a short cut seldom is."
- Malcolm Forbes

WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59.
Post time to comments.

Compare to 111219.

Some new items to make WOD's go smoother.

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CrossFit Games Update Pre-Show - video [wmv] [mov] [HD mov]

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"The Energy of CrossFit New Haven" free CrossFit Journal video, preview - [wmv] [mov]

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Matt and Cherie Chan profile and commercial for Rogue Fitness - video [wmv] [mov] [HD mov]

WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs.
Post total to comments.

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Laura Dziak

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"CrossFit Kids Trainer Course: Best Practices" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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"Teaching The Snatch" with Josh Everett by Again Faster Equipment - video [wmv] [mov]

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WOD Demo with Spencer Hendel by Again Faster Equipment - video [wmv] [mov] [HD mov]

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"To be thrown upon one's own resources, is to be cast in the very lap of fortune."
- Benjamin Franklin

WOD

"Angie"

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

Post time to comments.

Compare to 100726.

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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, Alamo CrossFit , NorCal CrossFit, CrossFit Virtuosity, CrossFit Atlanta, Mundo CrossFit, CrossFit Brisbane, CrossFit Santiago.
CrossFit Coach's Prep Course: University of San Diego, CA.

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"Muscle-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

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"Intros To The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.

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WOD Demo with Telluride CrossFit - video [wmv] [mov] [HD mov]

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"20 Common Grammar Mistakes That (Almost) Everyone Makes" by Jon Gingerich, Lit Reactor.

Rest Day

Rest Day

WOD

Seven rounds for time of:

15 Pull ups
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Post time to comments.

Mike, Mike and Juan enjoying a day at BU CrossFit.

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"My CrossFit Story: Scott Horton", CrossFit Journal preview video [wmv] [mov]

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WOD Demo with CrossFit Brisbane by Again Faster Equipment - video [wmv] [mov]

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"If you care enough for a result, you will most certainly attain it."
- William James

WOD

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Peter Egyed 4:45. Post time to comments.

A demonstration of what happens when you don't do double unders efficiently.

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"The Swing: Body Awareness in the Set-Up" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

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CrossFit Apex Plans for the Open - video [wmv] [mov] [HD mov]
Register for the Open here.

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WOD Demo with CrossFit Fury - video [wmv] [mov]

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"Anatomy of a Tear-Jerker" by Michaeleen Doucleff, The Wall Street Journal.

WOD

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Brendan Clarke 17:44, Doug Armstrong 18:06. Post time to comments.

Group 1 killing the push press at BU CrossFit.

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"CrossFit Kids Trainer Course: The Three Pillars" with Todd Widman, CrossFit Journal preview video [wmv] [mov]

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WOD Demo with CrossFit Rocks by Again Faster Equipment - video [wmv] [mov]

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"A man who wants to lead the orchestra must turn his back on the crowd."
- Max Lucado

WOD

AMRAP in 12 minutes of:
5 Pull ups
10 Push ups
15 Squats
Post number of rounds to comments:

Enlarge image

Nikki Hall Isbell.

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"A Correlate Test for Hip Flexibility" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Hitch Is Hooked", free CrossFit Journal article by Mike Warkentin.

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Dispatch 1 from Kenya [pdf] and Block Making - video [wmv] [mov]

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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

James Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.
Kevin Montoya: SP 170lbs, PP 190lbs, PJ 190lbs.
Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.
Mel Ockerby: SP 109lbs, PP 137lbs, PJ 137lbs.
Post loads to comments.

Congrats to Zarco who Completed the Level 1 practical certification.

Compare to: 120111

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CrossFit Level 1 Certificate Courses: 3rd Infantry Division, Ft Stewart, GA, CrossFit Refinery, Atlas CrossFit, CrossFit Verve, CrossFit SS, CrossFit Max Effort, CrossFit Basel.
CrossFit Kids Course: CrossFit New England.

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"Meet Todd Widman", CrossFit Journal preview video [wmv] [mov]

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"I Am The Fittest" - video [wmv] [mov] [HD mov]
Register for the Open here.

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"Truth is the secret of eloquence and virtue, the basis of moral authority; it is the highest summit of art and of life."
- Henri Frederic Amiel

WOD

"Diane"

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

Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs).
Post time to comments.

Compare to: 111010

A great day of cleans.

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"A Whole New Person" with Irene Kolivas, free CrossFit Journal video, preview - [wmv] [mov]

"The Little CrossFitter That Could", free CrossFit Journal article by Julie Kelly.

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LaLanne Fitness Plans for the Open - video [wmv] [mov] [HD mov]
Register for the Open here.

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WOD

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Lucas Zepeda 24:39, Russ Greene 25:44. Post time to comments.

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CrossFit Competitors Course, CrossFit Park City.

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"Band Sprints" with CrossFit Football, CrossFit Journal preview video [wmv] [mov]

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WOD Demo with Lucas Zepeda and Russ Greene video [wmv] [mov] [HD mov]

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"You cannot dream yourself into a character; you must hammer and forge yourself one."

Henry David Thoureau

WOD

5 Rounds for time of:

Run 200m (2 laps exit by lockers, enter by office.)
135lbs Cleans, 12 reps

Compare to: 110518


Golf Team rocks at BU CrossFit! Ask them what they did different during their WOD.

"CrossFit for Swim Training" with Laura Matuszak, CrossFit Journal preview video [wmv] [mov]

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"A Look At the CrossFit Coach's Prep Course" - video [wmv] [mov] [HD mov]

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"Marne Division embraces CrossFit" by Sgt. Robert Schaffner Jr.

WOD

For time:
170m (6 lengths of the court)
10 Kettlebell swings 1.5 pood (24k)
50 Hand release push ups
114m (4 lengths of the court)
25 Kettlebell swings 1.5 pood (24k)
35 Hand release push ups
57 m (2 lengths of the court)
50 Kettlebell swings 1.5 pood (24k)
20 Hand release push ups

Post your time to comments:

"Pull-Up Virtuosity: Part 2" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Lessons Learned", free CrossFit Journal article by Pat Sherwood.

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"What Are The CrossFit Games" - video [wmv] [mov] [HD mov]

WOD

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Laurie Galassi 7 rounds + 10 reps (95lbs), Jussi Mutikainen 6 rounds + 7 reps.
Post rounds completed to comments.

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Edward Proulx.

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"From Overweight to CrossFit Coach" with Lou Callejas, CrossFit Journal preview video [wmv] [mov]

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"Chris Stowe's CrossFit Story" - video [wmv] [mov] [HD mov]

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WOD Demo with Laurie Galassi and Jussi Mutikainen - video [wmv] [mov]

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"And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department."
- Andrew Carnegie

Rest Day

Rest Day

WOD

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments.

Compare to 110123.

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Dillan Monson, Seattle, Washington.

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Registration for the 2012 Open is now live!

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"Meet the Owners of CrossFit Vitality" with Jessica and Steve Pinkerton, CrossFit Journal preview video [wmv] [mov]

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NorCal Affiliate Owners Plan for the Open - video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Atlanta - video [wmv] [mov] [HD mov]

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"Power is not revealed by striking hard or often, but by striking true."
- Honore de Balzac

WOD

Front squat 2-2-2-2-2-2 reps

Will the groundhog see his shadow? let us know on BU Crossfit facebook page.

Dave Lipson, 485lbs, Jason Khalipa 365lbs, Pat Barber 315lbs.
Post load(s) to comments.

"Like us" on BU CrossFit page in Facebook and share who this person is.

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WOD Demo with NorCal CrossFit - video [wmv] [mov]

WOD Demo with CrossFit Fury - video [wmv] [mov]

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"What Would The Iron Lady Do?" by Charles Moore, The Wall Street Journal.

WOD

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

James Hobart 10:02, Ben Bergeron 11:03, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan 13:15, Miranda Oldroyd 15:00. Post time to comments.

Compare to 100427

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Brian Coleman.

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"CrossFit Kids Trainer Course: Press Series" with John Brown, CrossFit Journal preview video [wmv] [mov]

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Jason MacDonald Plans for the Open - video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Los Gatos - video [wmv] [mov] [HD mov]

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"The secret of my success is a two word answer: Know people."
- Harvey S. Firestone