WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.


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Is this a good substitution for handstand push-ups and why?

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"Discussing Usain Bolt With Dr. Nicholas Romanov" CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Vince Carter - video [wmv] [mov] [HD mov]

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"The best way to predict the future is to invent it."
- Alan Kay

WOD

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Post time to comments.

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U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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WOD Demo with Shaun Eagen - video [wmv] [mov] [HD mov]

Posted by Pukie at 5:00 PM | Comments (10)

WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 120601.

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No Excuses CrossFit, Suwanee, Georgia.

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"The Rowing Sprint Start" with Shane Farmer, by Again Faster Equipment - CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Zack Height - video [wmv] [mov] [HD mov]

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Check out this "custom workout designed exclusively for MHP X-Fit" by Daniel "Boomsausce" Tyminski - YouTube video

WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m
Compare to: 120621



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Check presentation at St. Jude Children's Research Hospital from 2012 CrossFit For Hope. CrossFit For Hope 2013 is July 6th.
Video from St. Jude: "Thank You CrossFit"

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"Kate Foster: Tiny but Huge" by Emily Beers - free CrossFit Journal article [pdf]

WOD

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
Compare to 110908.

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CrossFit Level 1 Certificate Courses: CrossFit Atlanta, CrossFit 714, CrossFit Charlotte, Rogue Fitness, Peak 360 Fitness, CrossFit Strong, CrossFit Scottsdale, CrossFit Maximus, CrossFit Reebok Stockport, CrossFit Reebok Gurgaon, CrossFit 506.
CrossFit Kids Course: Rainier CrossFit.

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"Cooking Honey Sesame Chicken Thighs" with Nick Massie, free CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Chris Spealler - video [wmv] [mov] [HD mov]
Extended Workout Footage - video [wmv] [mov] [HD mov]
From the Vault:
WOD Demo, July 12th, 2007 - video [wmv] [mov]

Rest Day

Rest Day

WOD

Three rounds for time of:
Run 200m with 20lb Med ball (run in the grass in a straight line to the fire hydrant and back 200m.)
25 Double unders
25 Sit ups

All outdoors!

Post your time to comments:
Compare to: 090506 


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Children's drown prevention is an initiative of CrossFit Kids.

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"A Trainer Trains and Doesn't Do Anything Else" with Greg Glassman, free CrossFit Journal video [wmv] [mov] [HD mov]

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Snatch and clean and jerk throwdown from the CrossFit Tour Big Sky Event. Rich Froning's 290kg total would qualify him for the 2013 USAW National Championships in the 94kg weight class had these lifts been at a sanctioned event - video [wmv] [mov] [HD mov]

WOD

As Many Rounds As Possible in 12 minutes of:

5 Deadlifts 245lbs
12 Toes to Bar
10 SDHP 75lbs

Post number of rounds to comments:

Compare to 110919

WOD

Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 110601.

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What could this athlete do to more efficiently complete muscle-ups?

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"The CrossFit Experience with Kelly Starrett" by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Corey Auger - video [wmv] [mov] [HD mov]

Posted by Pukie at 5:00 PM | Comments (10)

WOD

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
Jeremy Thiel 10:05, Michael Winchester 11:10. Post time to comments.

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Patrick Dougan and Connor.

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"The Skill Transfer of the Burpee" with Carl Paoli, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Jeremy Thiel and Michael Winchester - video [wmv] [mov] [HD mov]

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"It's not what you achieve, it's what you overcome. That's what defines your career."
-Carlton Fisk

WOD

Five rounds for time of:
135 pound barbell Overhead walking lunges, 25 feet
15 Knees to elbows
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.

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Pablo Sanchez, Guatemala.

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"The Hook Grip" with Chad Vaughn - video [wmv] [mov] [HD mov]

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

Rest Day

Rest Day

WOD

Snatch balance 1-1-1-1-1-1-1
Post loads to comments.
Compare to 110607.

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Katie Crowe.

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"The Doctor and The Deadlifter: Part 2" with Jesse Burdick and Kelly Starrett CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Paul Estrada by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD

5 rounds for time of:
Run 25 yards 4x's (100yard shuttle)
9 Front squats 135lbs
15 SDHP 1.5 pood kettle bell
Post time to comments:


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CrossFit Tour, Big Sky Event 2012, Hangover WOD.

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"An Interview With Greg Glassman" free CrossFit Journal video [wmv] [mov] [HD mov]

WOD

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips
Post rounds completed to comments.

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How could this athlete improve his rowing?

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"The CrossFit Experience With Coach B" free CrossFit Journal video [wmv] [mov] [HD mov]

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

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"Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy."
-Wayne Gretzky

WOD

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders
Post time to comments.

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Jae-Hwan Kim's outdoor gym, Korea.

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"Muscle-Ups at 10,000 Feet" with Neil Amonson, free CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Lindsey Valenzuela by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD

Three rounds for time of:
Row 500 meters
Run 400 meters
Post times to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Atlanta, River North CrossFit, CrossFit X Factor, CrossFit King of Prussia, CrossFit Scottsdale, CrossFit Norcal, CrossFit Park City, CrossFit Velocity, CrossFit Brisbane, CrossFit Asia, CrossFit Reebok Loreto.
CrossFit Coach's Prep Course: CrossFit Reebok Stockport.

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"CrossFit Games Behind The Scenes: Camp Pendleton", free CrossFit Journal video [wmv] [mov] [HD mov]

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

Rest Day

Rest Day

WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 110913.

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As shown in frames 1 through 3, the explosive closing of the hips generates momentum used to elevate the athlete over the bar in the butterfly kip.

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The new CrossFit Community Site is live!

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WOD Demo with Rob Morris - video [wmv] [mov] [HD mov]

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"One Race, Every Medalist Ever", The New York Times.

WOD

"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
Post time to comments.

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U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

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"Jared" Workout Demo - video [wmv] [mov] [HD mov]

WOD

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 111028.

WOD

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.
Start light and add weight.
Sarah Hopping 175lbs. Post loads to comments.
Compare to 051018.

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Erin Cafaro and the US Women's Eight rowing team on the way to gold.

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"Be Your Own Bodyguard Part 5: Nonviolent Posture" with Tony Blauer CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Sarah Hopping - video [wmv] [mov] [HD mov]

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 120522.

Rest Day

Rest Day

WOD

For time:
75 pound Thruster, 30 reps
Rope pulls 6 reps
75 pound Thruster, 20 reps
Rope pulls, 4 reps
75 pound Thruster, 10 reps
 Rope, 2 reps
Andrea Ager 3:40. Post time to comments.

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Kit Zipf and Maddie.

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CrossFit Tour, Big Sky, Montana, August 10th-12th - video [wmv] [mov] [HD mov]

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"The Clean" with Kelly Starrett and Coach Burgener, by Again Faster Equipment - video [wmv] [mov] [HD mov]

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WOD Demo with Andrea Ager, Jackie Perez, Rita Benavidez, and Erin Cianciolo - video [wmv] [mov] [HD mov]

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 110629.

Val B. back to get in a WOD after a year hiatus. Good to see you again.

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"Cooking Sage Bison Burgers" with Juli Bauer, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Rock Creek CrossFit - video [wmv] [mov] [HD mov]

WOD

Clean and Jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to 080912.

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Darrick Bourgeois.

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"The CrossFit Experience With Greg Amundson" CrossFit Journal preview video [wmv] [mov] [HD mov]

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

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"Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure."
-Thomas E. Edison