WOD

"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post time to comments.

Open Dec. 31st 7am- 11am
Open Jan. 1st 11am -1:00pm

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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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WOD Demo with CrossFit Paragon - video [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 101020.

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CrossFit Horsepower.

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"Meet Denise Thomas" CrossFit Journal video [wmv] [mov] [HD mov]

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

WOD

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps
Post time to comments.

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What cues would you use with this athlete?

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"In-Season Training: The Critical Difference" by Bill Starr, CrossFit Journal article [pdf]

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

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.
Compare to 120512

Rest Day

Merry Christmas from BU CrossFit!

WOD

Gym Closed today
A little something to do at home.

25-20-15-10-5 reps of:
HSPU
Jumping Lunges
Post time to comments

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Sebastian and Julian.

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"Hydration and Recovery" with Matt Chan - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Today compete the warm up two times
Work on areas that you DON'T like or you need to work on examples, cleans, snatch, pull ups, double unders, etc  2013 we are going to step it up!

WOD

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood
Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.

The gym will only be open 9:30am - 12:00pm due to snowy weather conditions.

Compare to 110509.

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Much can be gained from playing with gymnastics rings, not the least is an increased awareness of the body. Demonstrated here are four different stable inversions: Hips and knees closed, hips closed knees open, hips open knees closed, hips and knees open.

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"One-Arm Swing Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Lindsey Smith - video [wmv] [mov] [HD mov]

WOD

Snatch 8-6-4-2-1
Post loads to comments: 

Compare to: 121003

Just another early morning at BU CrossFit.

WOD

5 rounds for time of:
15 Kettle bell swings 1.5 pood
50ft Walking Lunges 25 lb plate
30 Squats
Run 400 m
Compare to: 121031

WOD

"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
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. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Compare to 120114.

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Ron Yellin.

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"Coaching the Push Press" with Miranda Oldroyd - video [wmv] [mov] [HD mov]

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WOD Demo with Megan Combies, Julian Marquez, and Nicole Evans - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 10 minutes of:
8 reps of Clean and Jerk 95lbs
16 reps of Kettlebell swings 1.5 pood
Run 100m (up and back on court 4 times)
Post number of round to comments:

WOD

For time:
50 Medicine ball cleans, 20 pound ball
25 Pull ups
40 Medicine ball cleans, 20 pound ball
20 Pull ups
30 Medicine ball cleans, 20 pound ball
15 Pull ups
20 Medicine ball cleans, 20 pound ball
10 Pull ups
10 Medicine ball cleans, 20 pound ball
5 Pull ups
Post time to comments.

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What cues would you use with this athlete?

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"Fighting With the Knees" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Rubicon - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

WOD

Front squat 2-2-2-2-2-2 reps
Post load(s) to comments.

Compare to:120723

WOD

5 rounds for time of:
15 Wall balls 20/14 lbs balls
20 Sit ups
25 Push Press 75lbs
20 Sumo Dead lift High Pull 75lbs
15 Toes to Bar
 Scale WOD as needed.

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
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
Compare to: 120905

Catching Air, well done girls

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"Cowboy CrossFit's Kids Camp: Nutrition" - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

WOD

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups
Post times to comments.

Remember December 7, 1941, A day that will live in Infamy.

Good Job, Women's Soccer, nice day outside.

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"A Biomechanical Analysis of Rowing" with Joel R. Martin and Bryan St. Andrews, CrossFit Journal article [pdf]

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WOD Demo with Bill Grundler - video [wmv] [mov] [HD mov]

WOD

Complete As Many Rounds As Possible in 12 minutes of:
135lb Front squat 12 reps
Double Unders 24 reps
HSPU 8 reps
Ball slam toss 20lbs from the chest (outside from just outside the door to wide walkway and back)

Well done today Juan another new PR on the next lift!

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"Athena - and Friends" by Michael Brian, CrossFit Journal article [pdf]

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"Meet Christmas Abbott" CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at 5:00 PM | Comments (3)

WOD

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 120512

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"Fixing the Jerk" with Coach Burgener, CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Tough As Nails - video [wmv] [mov] [HD mov]

WOD

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps
Post time to comments.

December 3rd and we are still doing WOD's outside at BU CrossFit

WOD

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps
Post rounds completed to comments.

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CrossFit Level 1 Certificate Courses: Rogue Columbus, CrossFit Strong, CrossFit TNT, CrossFit Reston, CrossFit Hampton Roads, CrossFit Morristown, CrossFit Nashville, CrossFit Vancouver, CrossFit YUL, CrossFit Twente, CrossFit Rev X, CrossFit SAP, CrossFit STF, CrossFit Bejing.
CrossFit Coach's Prep Courses: CrossFit Colosseum, CrossFit Ann Arbor.
CrossFit Kids Course: CrossFit Roots.

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"The Basic Elements of Self-Defense" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

Rest Day

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"Finally got kipping pull-ups!"
- CWO2 Jennifer McClintock, Camp Bastion, Afghanistan.

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U.S. Marines officially change their physical fitness test to include pull-ups for women.

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Pull-Up Instruction Series

Rest Day