WOD

For Time:
25 Push press 115lbs
50 Double unders
Run 800m
50 Toes to Bar
25 SDHP 115lbs

Compare to:120622

WOD

"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Yurii Hanson 3:52. Post times to comments.
Compare to 100619.

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Cerro Negro Volcano, Nicaragua.

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WOD Demo with Cara Hipskind and Kayla Baumgardner - video [wmv] [mov] [HD mov]

WOD

Overhead Squats
2-2-2-2-2-2-2

Post you load to comments:

Compare to: 090807

Marilou Dozois-Prevost

Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005


The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

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
Post time to comments.
Compare to 120821.

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CrossFit Horsepower.

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"The Front Handspring" with Sean Lind - video [wmv] [mov] [HD mov]

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

Rest Day

Rest Day

WOD

For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders.
Michele Letendre 4:37, Dan Bailey 4:59. Post time to comments.

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Robby Dinero's first muscle-up, with CrossFit Buffalo owner David Rice.

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"Post-Workout Team Challenge" with Neal Maddox - video [wmv] [mov] [HD mov]

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WOD Demo with Dan Bailey - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

WOD

Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 110630

Another great day day for the softball team at BU CrossFit.

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"Coach B and the Clean" CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with Kevin Hare - video [wmv] [mov] [HD mov]
Extended workout footage with CrossFit Gonzaga Teens - video [wmv] [mov] [HD mov]

WOD

Complete as Many Rounds as Possible in 12 minutes of:
 5 Push ups
10 Sit ups
15 squats
Post number of rounds to comments:

WOD

"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.

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U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

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

WOD

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Kristan Clever 7:59. Post time to comments.
Compare to 111213.

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Tanner and Lisa Ray.

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"Sprint Mechanics Part 1: Upper Body" with Ben Oliver, CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Kristan Clever - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Rest Day

Rest Day

WOD

Front squat 1-1-1-1-1-1-1 reps

Candice Ruiz 175-195-205-215-230-240-245(f)lbs,

Allison King 90-95-100-105(f)-102.5-100-100(f)kgs. 

Post loads to comments.

Compare to 090814

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Zeph Littleton and Bud Mayo.

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"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

Extended workout footage - video [wmv] [mov]

WOD

4 Rounds for time of:
16 Pull ups
16 Push ups
16 Overhead squats 95lbs
On the 4th round run 400m
Post time to comments:  

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"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD

Deadlift 5-5-5-5-5 reps
Camden Clayton 315-365-405-455-495lbs, Matt Lefave 425-445-465-483(x3)-500(x3)lbs, Lis Saunders 255-270-285-300-315lbs.
Post loads to comments.
Compare to 121030.

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

WOD

Complete As Many Rounds As Possible in 10 minutes of:
11 Box Jumps
5 Cleans 135 lbs
Post number of rounds to comments:

 

WOD

5 Rounds for time of:
Carry a sandbag 200m
9 Burpee Pull ups
15 Kettle bell swings 1.5 pood

Paige back for more, Clean & Jerk at BU CrossFit.

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"Coaching the Clean and Jerk" with Natalie Burgener - video [wmv] [mov] [HD mov]

Rest Day

Rest Day

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"Joan Rasor, 69 years old, is a huge inspiration and participates in every event our gym holds, no matter how challenging it is!"
-Courtney Samway

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"Savannah Christian Prep's 'Perfect Program'" with Chris Spurlock,CrossFit Journal video [wmv] [mov] [HD mov]

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"Lengel's Legacy" by Dr. Michael P. Morran, CrossFit Journal article [pdf]

WOD

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Compare to 100914.

I see some competition brewing

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"The GHD and the Reverse Hyper" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo at CrossFit 495 - video [wmv] [mov] [HD mov]
From the Vault:
WOD Demo at CrossFit Santa Cruz, September 2010 - video [wmv] [mov]

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps
Rob Orlando 310lbs, Vic Zachary 275lbs, Lindsey Smith 210 lbs, Maya Keenan-Gallagher 105lbs (age 11).
Post loads to comments.
Compare to 111202

Got to love them HSPU's!

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 Hip extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Jenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.
Compare to 120802.

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Kyle Long.

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"Meet Karl Steadman" CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Ryan Johnston, Adam Reed and Kumar Agarwal - video [wmv] [mov] [HD mov]

WOD

Three rounds for time of:

20-15-5 reps of:
95 lb Front Squat
Hand Stand Push ups
Post time to comments:

First Day back after a 3 week break, tons of fun!

WOD

As Many Rounds As Possible in 12 minutes of:
7 Dead lifts 225lbs
7 Box Jumps
7 Toes to Bar
Post number of rounds to comments

Rest Day

Rest Day

WOD

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Graham Holmberg 2:04. Post time to comments.
Compare to 120726.

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Khara Chunn.

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"The Stroke: Part 1" with Shane Farmer, CrossFit Journal preview video [wmv] [mov] [HD mov]

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WOD Demo with CrossFit Forward - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
CrossFit Ready scales today's WOD - video [wmv] [mov] [HD mov]

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Bob Harper does "Fran" - video [wmv] [mov] [HD mov]

WOD

Front Squats
3-9-3-9-3-9-3
Post loads to comments:

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
Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.
Compare to 120906.

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Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.

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"Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up"
CrossFit Journal video [wmv] [mov] [HD mov]

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

WOD

5 rounds for time of:

10 one leg squats Right
10 one leg squats Left
20 Push ups

Post time to comments:

Open 11-1 today!