Rest Day

WOD

Strength
Overhead Squat
3-3-3

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.


Enlarge image
Spencer Tilove, Tavan Tolgoi, Mongolia.

---

Announcing the Team World Roster for the CrossFit Invitational

---

"A First Timer" with Alessandra Pichelli - [video]

WOD

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 130611.

Enlarge image
CrossFit Port Orange.

---

"4 on 1" with Dan Bailey - video [ipod] [mov] [HD mov]

---

"Meet Clayton Whitted" with Kristi Whitted - video [ipod] [mov] [HD mov]
Support the Families of the Fallen Hotshots, August 31.

WOD

AMRAP in 20 minutes of
25 Wall Balls 20/14lbs
Push Press 95 lbs 11 reps
15 Abmat Sit ups
Post the number of rounds to comments:

WOD

5 Rounds for time of:
5 135 lbs Clean and Jerk
30 Double unders
10 Toes to Bar
Post your time to comments:

WOD

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max
Post loads to comments.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Columbus, CrossFit Roots, CrossFit 5th Ave, CrossFit Costa Mesa, NorCal CrossFit, CrossFit North Atlanta, CrossFit Central Downtown, CrossFit Colosseum, CrossFit STF,CrossFit Twente, CrossFit Central London, CrossFit Nuernberg, CrossFit Rocks, CrossFit LifeSpark, Ft Stewart, GA.
CrossFit Coach's Prep Course: CrossFit Nuernberg, CrossFit Morristown.
CrossFit Kids Courses: CrossFit Mayhem.

---

"Handstands" with David Durante and Alessandra Pichelli - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

5 rounds of time of:
15 kettlebell swings 1.5 pood (24k)
20 Double unders
10 push up (hands release from the deck, chest only no hips)
10 abmat situps
Post your time to comments:



Enlarge image
Cristina Pufal.

---

"Support the Families of the Fallen Hotshots" with Greg Glassman - video [ipod] [mov] [HD mov]

WOD

"Dobogai"
Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
Post time to comments.

Enlarge image
U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

WOD

"Donny"
21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee
Post time to comments.

Enlarge image
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

---

Join the CrossFit community as we do a fundraising workout, Hotshots 19 Event, August 31st - video [ipod] [mov] [HD mov]

WOD

"Falkel"
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 Pull ups
Post rounds completed to comments.

Enlarge image
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

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 120823

Rest Day

Rest Day

WOD

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Post time to comments.
Compare to 100830.

Enlarge image
CrossFit Tallahassee.

---

"Training in the Heat" by Bill Starr, CrossFit Journal article [pdf]

---

From the Vault: Sots Press - video [wmv] [mov]

WOD

As Many Rounds As Possible in 20 minutes of:
21 Front squats with sand bag
Run 500 m
Post number of rounds to comments

WOD

5 rounds for time of:
9 Hand Stand Push Ups
9 Sumo Deadlift High Pulls 75lbs
Run 400m
Post to Comments:
Compare to: 130415

Sunrise in Bellevue, NE

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 120410

Enlarge image
CrossFit Logic, Sunshine Coast, Australia.

---

Memorial Workout Event for Granite Mountain Hotshots, August 31st, 2013 - video [ipod] [mov] [HD mov]

WOD

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



Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Max Effort, CrossFit Chicago, CrossFit Hawaii, CrossFit SAC, CrossFit SS (South Side), CrossFit One, CrossFit Mayhem, CrossFit Strong, CrossFit Ramsay, CrossFit Parma, Thames CrossFit, CrossFit Twente, CrossFit Rocks, CrossFit CSTL.
CrossFit Coach's Prep Course: CrossFit Charlotte.
CrossFit Kids Courses: CrossFit 5th Ave.

---

The Jercs - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

6 rounds for time of:
5 Deadlifts 295lbs
Run 400m
15 Pull up

Overhead squat day!

WOD

Overhead Squat 3-3-3-3-3 reps
Compare to: 130709

WOD

For time:
30 Snatches
Post time and load to comments.

Enlarge image
Okinawa, Japan.

---

Coaching Lindsey Valenzuela - [video]

WOD

As Many Rounds As Possible in 15 minutes of:
40 Double unders
5 Cleans
Post the number of rounds and load to comments:

WOD

"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 130513.

Enlarge image [medium] [large]
CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Invoke, Peak 360 CrossFit, NorCal CrossFit, CrossFit Columbus, CrossFit North Atlanta, Alamo CrossFit, CrossFit Morristown, CrossFit Fury, CrossFit Montreal, CrossFit BCN, CrossFit Twente, CrossFit Rev X, CrossFit Singapore.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: CrossFit Vitality.

---

"Designing The Pig" with Rob Orlando - [video]

Rest Day

Rest Day

WOD

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 120312


Enlarge image
Women's The Pool Event.

---

"Schooling the Press" with Matt Chan - [video]

WOD

Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to: 130411