WOD

6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.


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CrossFit Level 1 Certificate Courses: Ft. Stewart, GA, CrossFit Zion, CrossFit Verve, CrossFit Reston, CrossFit Ranch, CrossFit Mayhem, CrossFit Columbus, CrossFit King of Prussia, CrossFit Central Downtown, CrossFit Montreal, CrossFit Basel, CrossFit Bergen, CrossFit FSF, CrossFit Rocks, CrossFit LifeSpark, CrossFit Sentinel Downtown, CrossFit Tuluka Pilar.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: CrossFit Northern Ireland.

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"Too Fit 2 Quit" - video [ipod] [mov] [720 HD] [1080 HD]

Rest Day

Rest Day

WOD

Run 5K
Post time to comments.
Compare to 130709.

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Sean Velas and David Durante.

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Gymnastic Kip with David Durante - video [ipod] [mov] [HD mov]

WOD

Complete as many rounds as possible in 20 minutes of:
Handstand push ups 6 reps
15 Pull ups
10 One-legged overhead squats, PVC pipe

Post rounds completed to comments.


"Battle on the Home Front" by Emily Beers, CrossFit Journal article [pdf]

WOD

Complete As Many Rounds As Possible in 10 minutes of:
11 Box Jumps
5 Cleans 135 lbs
Post number of rounds to comments:
Compare to: 130115 

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to 130921

WOD

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Post time to comments.

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CrossFit Level 1 Certificate Courses: Mustang CrossFit US Border Patrol, CrossFit Del Mar, CrossFit Fury, Atlas CrossFit, CrossFit Atlanta, CrossFit One, CrossFit Hawaii, Peak 360 CrossFit, Sandia CrossFit, CrossFit EaDo, CrossFit Plaza Condesa, CrossFit Nuernberg, CrossFit Officine, CrossFit Stockport, CrossFit Rev X, Cape CrossFit, CrossFit Jozi.
CrossFit Competitor's Course: CrossFit Belltown.
CrossFit Coach's Prep Course: CrossFit 5th Ave.
CrossFit Kids Courses: CrossFit Park City, Thames CrossFit.

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CrossFit Iron Cove: Burned but Unbroken, CrossFit Journal video [ipod] [mov] [HD mov]

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CrossFit Tour, Queenstown, New Zealand, January 17th-19th - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

Technique Day
Come in and work on your Squat, Snatch, Muscle up, pull ups etc...

WOD

Three rounds for time of:

Knees to elbows, 21 reps

1 1/2 pood Kettlebell swing, 21 reps

Push-ups, 21 reps

Pull ups, 21 reps

20 inch Box jump, 21 reps

Back extension, 21 reps

Walking lunge, 150 ft

Post time to comments.

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Mike Jaucian, Cabo San Lucas.

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.
Compare to 120830.

BUBS lunging in the rain! all weather group

 Snatch Practice with Dan Bailey - video [ipod] [mov] [HD mov]

WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.
Compare to 120403.

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Deanna Gibaldi.

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"Go South, Episode 1: To Big Sky" with Pat Sherwood and Ian Wittenber - video [ipod] [mov] [HD mov]

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"Taking the time for the time of your life" by Pat Sherwood, CrossFit Journal article [pdf]

WOD

AMRAP in 12 minutes of:
9 Deadlifts 185lbs
30 Double unders
Post number of rounds to comments:

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CrossFit Level 1 Certificate Courses: CrossFit Morristown, CrossFit Bellevue,CrossFit Monrovia, Trident CrossFit, CrossFit Mayhem, CrossFit Max Effort, NorCal CrossFit, CrossFit Country, CrossFit Strong, CrossFit Colosseum, CrossFit 33100, CrossFit Twente, CrossFit BCN, CrossFit Perth, Black River CrossFit, Punk CrossFit.
CrossFit Coach's Prep Course: CrossFit Ranch, Atlas CrossFit.
CrossFit Kids Courses: 810 CrossFit.

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"Offline, Episode 2: Should Women Serve in Combat?" with host Russell Berger, CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

3 Rounds for Time of:

12 One legged squats (alt)
24 Kettle bell swings
Run 400m
Post time to comments:

WOD

Snatch
3-3-3-3-3
Post loads to comments:

WOD

"The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.

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U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

WOD

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times to comments.
Compare to: 121115

WOD

21-15-9 reps of
Hang squat clean, 50 pound dumbells
Handstand push-ups
Post time to comments.



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CrossFit Level 1 Certificate Courses: CrossFit Chicago, CrossFit King of Prussia, CrossFit Southie, CrossFit Columbus, CrossFit Vitality, CrossFit SS (South Side), CrossFit USD, Alamo CrossFit, CrossFit Ramsay, CrossFit STF, CrossFit Stockport, CrossFit Officine, CrossFit Northern Ireland.
CrossFit Competitor's Course: CrossFit East Village.
CrossFit Coach's Prep Course: CrossFit Humanity.
CrossFit Kids Courses: CrossFit X-Factor.
CrossFit Trainers Summit, San Diego.

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"The Man Beneath The Hair" with Garret Fisher - [video]

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:
Compare to:130607

WOD

Warm up as posted on the board
Strength- Cleans, 5 reps for warm up
5-3-2-1
For time:
Run 400m 
21-15-9
Pull ups
Overhead squats 95 lbs
Run 400m
Compare to: 130320

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:
Compare to: 130425 

WOD

"Roney"
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
Post time to comments.

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Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

WOD

The gym is closed today in celebration of Labor Day.
 For Time:
50 Squats
40 Double unders
30 Push ups
20 Sit ups
30 Push ups
40 Double unders
50 Squats
Post your time to comments

Rest Day