Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats
Post rounds completed to comments.
Gym open until 11:00am today

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"Thanksgiving: Judgment Day" by Hilary Achauer, CrossFit Journal article [pdf]

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Air Squat with Chris Spealler - video [ipod] [mov] [720 HD] [1080 HD]

WOD

Strength Day
Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to:131029

WOD

6 rounds for time of:

Run 200m
11  2 pood kettle bell swings
5 Cleans 155lbs
Post time to comments:
Compare to: 130319

WOD

10 rounds of pull ups, 10 reps, rest exactly 1 minute between rounds.
Post the total time to comments:


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CrossFit Level 1 Certificate Courses: CrossFit Morristown, CrossFit Columbus, CrossFit One, NorCal CrossFit, CrossFit Freedom, CrossFit North Atlanta, CrossFit Max Effort, CrossFit Strong, CrossFit Ethos, Studeo55 CrossFit, CrossFit Loreto, CrossFit Bold, CrossFit BCN, CrossFit Effects (FX), Poole, Dorset, UK.
CrossFit Coach's Prep Course: CrossFit Perth, CrossFit Hampton Roads.
CrossFit Kids Courses: CrossFit Dallas Central.

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"Grace" with a Stone - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

4 Rounds for time of:
15 push ups (chest to deck)
95 lb Thrusters 15 reps
Carry 20lb med ball to Student Center and back, 100 yds
Team WOD will be discussed with 8:30 group
Post time to comments:
Compare to: 120731

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 120228.

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Leah Davis, Justin Thompson, Shelby Walkinshaw, and Jeremy Davis.

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"Offline, Episode 3: Strict Pull-Ups Before Kipping Pull-Ups?" - CrossFit Journal video [ipod] [mov] [HD mov]

WOD

Complete as many rounds as possible in 12 minutes of:
16 Kettlebell swings 1.5 pood (24k)
8 Deadlifts 225lbs
12 GH Sit ups
Post number of rounds to comments:

WOD

Complete 5 rounds for time of:
50ft. Walking lunges 45lbs
30 Double Unders
10 Hand Stand Push ups
5 Front squats 155lbs
Post time to comments:
Compare to:130220

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
Compare to: 130812

Rest Day

Rest Day

WOD

Thrusters
3-3-3-3-3
Post loads to comments:
Compare to: 120614

WOD

Complete as many rounds as possible in 15 minutes of:
6 Dumbbell floor to overhead R arm 40lbs
6 Dumbbell floor to overhead L arm 40lbs
12 Pull ups
Post number of rounds to comments


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Zachary McAdams, Afghanistan.

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"Perfect Shot" - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

WOD

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 130711.

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David Rowe.

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Rich Froning and Sam Briggs visit ESPN - [video]

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"Commitment to Excellence and Virtuosity" with the CrossFit Training Staff - video [ipod] [mov] [HD mov]

WOD

Push Press
2-2-2-2-2
Push Jerk
4-4-4-4-4
Post load to comments

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"Go South, Episode 9: Gringos Regain Faith in Humanity" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

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Banishing the Boogeyman - CrossFit Journal article [pdf]

WOD

2010 Northwest Regional Event 1
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders
Chris Spealler 2:39, Chris Stowe 2:58, Chris Martirano 3:51, Ashleigh Moe 4:37 (95lbs).
Post time to comments.
Compare to: 110718


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CrossFit Level 1 Certificate Courses: CrossFit Park City, CrossFit TNT, Trident CrossFit, CrossFit Superstition, CrossFit Coconut Grove, CrossFit Ethos, CrossFit King of Prussia, CrossFit Strong, CrossFit STF, CrossFit BCN, CrossFit Stockport, CrossFit Rocks, CrossFit BAZA, CrossFit Singapore.
CrossFit Coach's Prep Course: CrossFit Voltage, CrossFit 09.
CrossFit Kids Courses: CrossFit Atlanta.

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"After Their Last Battle" by Emily Beers, CrossFit Journal article [pdf]

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"Wives of CrossFit SolaFide" by Andrea Cecil, CrossFit Journal article [pdf]

Rest Day

Rest Day

WOD

3 Rounds for time of:
50 Double Unders
21 Kettlebell swings 1.5 pood
15 Sit ups



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CrossFit Striking Trainer Course at I Am CrossFit.

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"Fight Gone Right" by Hilary Achauer, CrossFit Journal article [pdf]

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"Holy Rollers Put Faith in CrossFit" with the Angel City Derby Girls, CrossFit Journal video [ipod] [mov] [HD mov]

WOD

Clean and Jerk 3-3-3-3-3 reps
Post loads to comments.
Compare to: 120801

WOD

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells
Compare to: 111004

WOD

2011 CrossFit Games Regional Workout 6
For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint
Post time to comments.


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Donna Picerno, Port Jervis, New York.

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"Go South, Episode 8: "Pulling My Head Out of My Ass"" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

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CrossFit Curmudgeon Cares? - CrossFit Journal article [pdf]

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From the vault:
Individual Women's Event 6 from the 2011 NorCal Regional - [video]

WOD

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 120316.

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CrossFit Level 1 Certificate Courses: CrossFit USD, CrossFit Roots, CrossFit Boston, CrossFit Morristown, CrossFit North Atlanta, CrossFit Vitality, CrossFit Columbus, CrossFit SS (South Side), NorCal CrossFit, CrossFit Central Downtown, CrossFit Basel, CrossFit Bold, CrossFit Montpellier, CrossFit 09, CrossFit Insurrecto.
CrossFit Coach's Prep Course: CrossFit Ranch, CrossFit Atlanta.
CrossFit Kids Courses: CrossFit Brand X.

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"Exercise and the Brain" an interview with Dr. John Ratey - video [ipod] [mov] [HD mov]

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"CrossFit Kids: An Administrator's View" by Chris Spurlock, CrossFit Journal article [pdf]

Rest Day

Rest Day

WOD

5 rounds for time of:
Each round add weight to your Front Squat , you may use the rack.
Front squats, 5 reps
Farmers carry 100ft 16k
Post time and loads carried.