Rest Day

Rest Day

WOD

For Time:
3 rounds for time of:
Run 800m
15 push ups
15 Sumo Deadlift High Pull 75lbs, scale as needed

WOD

Front Squats 5-5-5-5-5 reps
Compare to: 130228
Concentrate on technique, keeping core engaged and chest up, keep the bar on your shoulders.



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"CrossFit is the best part of our day and this rig we built put the final touch on our 'home away from home gym'"
-Dustin Kuhlman, Kandahar, Afghanistan.

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"To Be a SEAL" with Mario Lanza, CrossFit Journal video [wmv] [mov] [HD mov]

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"Nicho Is Ready" - [video]

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: 120805

WOD

For time of:
30 Double Unders
10 Sit ups Abmat
20 Double unders
20 sit ups Abmat
10 Double Unders
30 Sit ups  Abmat
If unable to do DU's jump laterally over a 24 K kettlebell.
Post time to comment:

WOD

4 rounds of time of:
Run 200m, Carrying a green sandbag 40lbs
8 push press w/ Sand bag
8 squats w/ sand bag
You may not drop sand bag at anytime. You may rest the sandbag on your body only.
If you drop the sand bag you will have to complete a 5 burpee penalty.
Post you time to comments:

Rest Day

Rest Day

WOD

Hang power snatch 3-3-3-3-3 reps
Post loads to comments.
Compare to: 11022
Shirt update: Now only 2 Black and Pink racer backs

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 130104
Down to 3 black and pink racer shirts. size small

A little ball toss and squats, great to have the new faces.

WOD

As Many Rounds As Possible in 15 minutes of:
5 Med Ball tosses 20lbs (to your team mate if you have one)
10 Dead Lifts 155lbs
Post your number of rounds  to comments:
4 small shirts left of the black and pink.

WOD

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up
Post time to comments.


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Bea Gomez.

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"The DeGain Family" at the Central East Regional - [video]

WOD

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.


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CrossFit Level 1 Certificate Courses: CrossFit Fort Lines, CrossFit Atlanta, CrossFit Columbus, CrossFit Fury, NorCal CrossFit, Rainier CrossFit, CrossFit Morristown, CrossFit Charlotte, CrossFit Roots, CrossFit Country, CrossFit TNT, Alamo CrossFit, CrossFit Colosseum, CrossFit Centrum, CrossFit Basel, CrossFit B4C, CrossFit Tuluka Pilar.
CrossFit Coach's Prep Course: CrossFit Strong.
CrossFit Kids Courses: Trident CrossFit.

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"Do You Pee During Workouts?" - [video]

Rest Day

Rest Day

WOD

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a sand bag
Post time to comments.
Similar to 121113.

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.
Compare to 120217

WOD

Cleans (Full Squat)
5-3-3-2-1
Focus on technique and the weight will come.

WOD

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 100813
Sorry released date was incorrect

WOD

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Post time to comments.
Compare to 100830.

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Dan Bailey, Central East Regional.

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"The Golden Girls" at the South West Regional - [video]

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From The Vault:
Brendan Gilliam, August, 2007 - video [wmv] [mov]

Rest Day

Rest Day

WOD

5 rounds of time of:
15 Kettlebell swings 1.5 pood
Deadlifts, 7 reps
Scale as needed
Post DL load and time:

WOD

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
Post time and loads to comments.
Compare to: 121126

WOD

Complete as many rounds as possible in 20 minutes of:
Run 200 meters
25 Push-ups
Post rounds completed to comments.


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Sean Velas.

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"Dan Bailey is Ready" - [video]

WOD

As Many Rounds as Possible in 12 minutes of:
3 reps Cleans (squat) 155lbs
3 Muscle ups
Post Loads to comments:

New BU CrossFit shirts with bit of pink!

WOD

2013 CrossFit Games Regional Event 6
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack
Post time to comments.



Hack's Pack Ute sets back-to-back event records in Team Event 2 and Team Event 3.

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Tour of the CrossFit office - [video]

Rest Day

Rest Day