WOD

As Many Rounds As Possible in 12 minutes of:

5 Sumo Deadlift High Pull, 95lbs
10 Sit ups
15 Squats
Post number of rounds to comments.


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Kendale Byrnes.

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"Hey, Smoothie!" by E.M. Burton, CrossFit Journal article [pdf] and video [wmv] [mov] [HD mov]

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"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
- Emil Zatopek

WOD

5 rounds for time of:
95 lb Clean and Jerk 11 reps
Push ups 22 reps

Post time to comments:
Compare to: 110526

"CrossFit Kids Trainer Course: Pull-ups" with Aimee Lyons, by Again Faster Equipment - video [wmv] [mov]

WOD

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up
Post time to comments.

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Evaluate this position given it is during a high volume workout.

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"Paoli's Muscle-Up Progression: Part 1" CrossFit Journal preview video [wmv] [mov]

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WOD Demo with Greg Amundson and CrossFit Kids - video [wmv] [mov] [HD mov]

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"The task of the excellent teacher is to stimulate 'apparently ordinary' people to unusual effort. The tough problem is not in identifying winners: it is in making winners out of ordinary people."
-K. Patricia Cross

WOD

Run 5k

Compare to 110713



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CrossFit Level 1 Certificate Courses: Rogue Fitness, CrossFit Charlotte, CrossFit Scottsdale, NorCal CrossFit, CrossFit Melbourne, CrossFit Tuluka, CrossFit Bellevue.

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Brian Wilson plans for CrossFit For Hope on the National Mall, June 9th - video [wmv] [mov] [HD mov]

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"Thin Air, Thick Bonds" with Todd Bittner, free CrossFit Journal video [wmv] [mov]

Rest Day

Rest Day

WOD

This has been a good week of training.
We will be working on technique and movements on Friday, 8-11am
If you missed a WOD come on in.
Everyone needs to work on something, lets work your weakness.

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"Strongman Programming" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

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

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"We have a strategic plan. It's called doing things."
- Herb Kelleher, Southwest Airlines

WOD

Cleans 3-3-3-3-3-3-3 reps

Compare to: 111130

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Enlarge Poster
CrossFit For Hope, June 9th, 2012.

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Southern California affiliates plan for Hope, by Again Faster Equipment - video [wmv] [mov] [HD mov]

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"How Does It Feel to Have Succeeded?" with Dr. Harvey Barnett, free CrossFit Journal video [wmv] [mov] [HD mov]

WOD

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats
Post rounds completed to comments.

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In what way can this position be improved?

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"Damper Setting and Drag Factor" with Shane Farmer, CrossFit Journal preview video [wmv] [mov]

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WOD Demo with Ballston CrossFit - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Hollywood by Again Faster Equipment - video [wmv] [mov] [HD mov]

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"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.'"
- Muhammad Ali

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 120312.

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Jenny LaBaw, first place overall, Northern California Regional.

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"What Body Part Are You Working?" with Todd Widman - video [wmv] [mov]

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

WOD

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 100614.

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CrossFit Level 1 Certificate Courses: CrossFit Reston, CrossFit X Factor, CrossFit Strong, Peak 360 Fitness, CrossFit Central London, CrossFit Reebok Loreto.
CrossFit Kids Courses: Reebok CrossFit One.

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"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]

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

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"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather

Rest Day

Rest Day

WOD

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
Post time to comments.

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Mary, 87 years old.

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"CrossFit Striking: Combinations" with George Ryan - CrossFit Journal preview video [wmv] [mov]

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WOD Demo with CrossFit Hampton Roads - video [wmv] [mov] [HD mov]

WOD

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball
Post time to comments.

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Is this an effective position in an efficient dumbbell snatch?

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The CrossFit Tour stops at the European Regional, May 25-27, Copenhagen, Denmark - video [wmv] [mov] [HD mov]

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

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"A good teacher is a master of simplification and an enemy of simplism."
- Louis A. Berman

WOD

As many rounds as possible in 12 minutes of:
6 box jumps
4 runs through 4 12" hurdles
12 pull ups
Post the number of rounds completed.

Mike moving large loads quickly.

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"Killing The Fat Man: Episode 9" with Gary Roberts, free CrossFit Journal video [wmv] [mov]

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District CrossFit Plans for "Hope" - video [wmv] [mov] [HD mov]

WOD

"Brian"
Three rounds for time of:
Rope pulls, 5 reps, 16k
185 pound Back squat, 25 reps
Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs).
Post time to comments.

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U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

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WOD Demo with Christy Phillips and Gretchen Kittelberger - video [wmv] [mov] [HD mov]

WOD

 For Time of:
Run 400m
95 lbs snatch, Overhead squat 8 reps
Run 400m
95lbs snatch, Overhead squat 12 reps
Run 200m (out to hydrant and back)
95lbs snatch, Overhead squat 16 reps
Run 200m
95lbs snatch, Overhead squat 20 reps
Post time to comments

Rest Day

Rest Day

WOD

2012 CrossFit Games Regional: Individual Event 6
For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups
Ben Smith 13:24. Post time to comments.

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Is this an efficient position for rope climbing?

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"The Power Swing" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

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WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov]

WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Compare to: 120222

BU CrossFit girls mixing it up with Grace while the guys warm up.

 

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"Fixing Common Rowing Errors" with Shane Farmer by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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

WOD

2012 CrossFit Games Regional: Individual Event 5
Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch
Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.
Aja Barto 295.00, Azadeh Boroumand 170.00.
Post loads completed to comments.

Becka landing a snatch, very smooth at BU CrossFit.

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WOD Demo with Brandon Phillips at the South East Regional - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Santa Cruz - video [wmv] [mov] [HD mov]

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"All coaching is, is taking a player where he can't take himself."
- Bill McCartney

WOD

2012 CrossFit Games Regional: Individual Event 4
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps
Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs).
Post time to comments.


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Colleen Maher, 17 years old, 1st place after day 2, South West Regional Women's Individual Competition.

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WOD Demo with Talayna Fortunato at the South East Regional - video [wmv] [mov] [HD mov]
WOD Demo with Zach Forrest - video [wmv] [mov] [HD mov]

WOD

2012 CrossFit Games Regional: Individual Event 3
Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint
Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.

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Mary Beth Litsheim, 51 years old, 10th place after day 1, South West Regional Women's Individual Competition (not masters).

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"Pull-up Mechanics" with Kelly Starrett - video [wmv] [mov]

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WOD Demo with Chase Daniels at the South East Regional - video [wmv] [mov] [HD mov]

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"Confidence is contagious; so is lack of confidence"
- Vince Lombardi

Rest Day

Rest Day

WOD

5 rounds of time of:
12 Ball slams 30bls
21 Push ups
Run 200m
Post time to comments

Kayla and the Men's Golf going heavy with Dead Lifts at BU CrossFit

Poster at St. Jude. CrossFit for Hope supports St. Jude Children's Research Hospital.

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"Killing the Fat Man: Episode 6" with Gary Roberts, free CrossFit Journal video [wmv] [mov] [HD mov]

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"CrossFit for Hope" workout Promo - video [wmv] [mov] [HD mov]

WOD

Deadlift 5-5-5-5-5 reps
Post loads to comments.
Compare to 111214.

Juan getting after it at BU CrossFit.

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Regional Preview: Week 4, May 18-20, 2012 - video [wmv] [mov] [HD mov]

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WOD Demo with Andrew Bueno - video [wmv] [mov] [HD mov]

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"Training is everything. The peach was once a bitter almond; the cauliflower is nothing but cabbage with a college education."
- Mark Twain

WOD

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.


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How could this athlete improve her setup position while preparing to go overhead?

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"Fight For Form" with Shane Sweatt - video [wmv] [mov]

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

WOD

"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
Compare to 110719.

Basketball mixing it up at BU CrossFit

 


"CrossFit Kids Trainer Course: The Push-Up" with Aimee Lyons by Again Faster Equipment - video [wmv] [mov]

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WOD Demo with Dave Leys - video [wmv] [mov] [HD mov]
Click for information about The Travis Manion Foundation.

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"The only discipline that lasts is self-discipline."
- Bum Phillips