WOD

5 Rounds for time of:
5 Muscle ups
5 Hand Stand push ups
10 one legged squats (alternate)
Post time to comments:

WOD

15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up
Post time to comments.

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"I no longer have access to barbells, but thank goodness for 20 liter water jugs! This is where I worked out while staying at a Buddhist nunnery in Thali, Nepal."
- Beth Nagai

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"Indignation for Self-Defense: 'How Dare You?'" with Tony Blauer, CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

For Time of:
Run 400m
95 lbs snatch, Overhead squat 8 reps
Run 400m
95lbs snatch, Overhead squat 12 reps
Run 200m (out to hydrant and back)
95lbs snatch, Overhead squat 16 reps
Run 200m
95lbs snatch, Overhead squat 20 reps
Post time to comments
Compare to: 120514

WOD

"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
Gym open 8:00-11:30am
Post rounds completed to comments.

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U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Rest Day

Take this day to enjoy family and Friends
Merry Christmas!

WOD

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Gym will be open from 8am-11:30 am today

Compare to 111110


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Marisa and Jamie-ella.

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"Big Easy Does It" by Andrea Maria Cecil - CrossFit Journal article [pdf]

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Tricep Extensions with Danny Broflex - video [ipod] [mov] [720 HD] [1080 HD]

WOD

As Many Rounds as Possible in 7 minutes of:
60 Double unders
15 Deadlifts 100lbs
Post number of rounds to comments

Rest Day

Rest Day

WOD

Row 5K

Post time to comments.

Compare to 091229.

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Jodi Pietrzyk.

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"Constantly Varied Kitchen: Christmas-Morning Quiche Lorraine" with Nick Massie - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

WOD

Backsquat
5-5-5-5-5

Post your load to comments:

Compare to: 091029

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"How It Applies To Everything Else" with Greg Glassman and David Durante - video [ipod] [mov] [HD mov]

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Eelan Aviram Proves It - video [ipod] [mov] [HD mov]

WOD

For Time
5 Push Press 95lbs
10 Burpees
20 Pull ups
30 Abmat Sit-ups
40 Squats
30 kettle  bell swings 1.5 pood
20 Pull ups
10 SDHP 95lbs
5 Cleans 95lbs
Post time to comments

WOD

Five rounds for load and time of:
15 Handstand Push-ups
5 Deadlifts
Post loads and time to comments:

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"Go South, Episode 14: Lottery Plan" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

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"Prodigal Son Returns Less Fit" by Pat Sherwood, CrossFit Journal article [pdf]

WOD

As Many Rounds as Possible in 20 minutes of:
5 Toes to Bar
10 Overhead squats
15 Walking lunges with 45lb plate

Post the number of rounds to comments.

Enlarge Image [medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Verve, Arctic CrossFit, NorCal CrossFit, Ute CrossFit Holladay, CrossFit North Atlanta, CrossFit King of Prussia, CrossFit Freedom, CrossFit SS, CrossFit One, CrossFit EaDo, CrossFit Officine, CrossFit Centrum, Thames Reebok CrossFit, CrossFit Rocks, CrossFit PTY.
CrossFit Coach's Prep Course: CrossFit Stockport, CrossFit Morristown.
CrossFit Kids Courses: CrossFit Ethos, CrossFit FX.

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"Waiting to Launch" with Cara Heads Slaughter and Christy Phillips Adkins - video [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

Snatch
3-2-1
Push Jerk
3-2-1
Post loads to comments:

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Steph Hammerman.

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"Infant Swimming Resource: 'It's Really Magical'" CrossFit Journal video [ipod] [mov] [HD mov]

WOD

For Time:
Farmers carry across the gym and back 1 pood 16K
30 pull ups
Sand bag carry across the gym and back
30 Push ups
Farmer carry across the gym and back 1 pood 16k
30 Sit ups
Sand Bag carry across the gym and back
30 Squats
Post time to comments

WOD

"Coffey"
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
Post time to comments.

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U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

WOD

Front Squats
5-5-5-5-5
Post loads to comments:
130627

WOD

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed to comments.
Compare to 090629.

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Derek and Raymond Gallagher, Moon Township, Pennsylvania.

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"Double-under Positioning" with Dan Bailey - video [ipod] [mov] [HD mov]

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Top CrossFit Games athletes to compete at the CrossFit Tour Queenstown Event - [ipod] [mov] [HD mov]

Rest Day

Rest Day

WOD

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Compare to: 120427

WOD

For time:
Run 200m
20 Kettlebell swings, 1.5 pood
30 Toes to bar
Run 200 meters
Post time to comments.
Compare to: 130325

WOD

Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups
Post time to comments.

Enlarge Image.
CrossFit Revolver, Cancun, Mexico.

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"Constantly Varied Kitchen: Lamb Lollipops with Mint Chili Sauce" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

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"Double Kettlebell Clean" with Jeff Martone - video [ipod] [mov] [HD mov]

WOD

Strength
Cleans
3x3x3
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: 130904 

Bring Sally up, Bring Sally down. A great challenge today!

WOD

Bring Sally Up
Back squat 95lbs/75lbs
Post number of reps completed to comments:


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CrossFit Level 1 Certificate Courses: CrossFit Verve, CrossFit Vitality, CrossFit Reston, Peak 360 CrossFit, CrossFit Mayhem, CrossFit Del Mar, CrossFit King of Prussia, CrossFit SAC, CrossFit EaDo, CrossFit Colosseum, CrossFit Stockport, CrossFit Basel, CrossFit Vienna The Loft, CrossFit 09, CrossFit Sentinel Downtown.
CrossFit Coach's Prep Course: CrossFit Effects (FX), CrossFit Monrovia.
CrossFit Kids Courses: CrossFit Flagstaff.

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"Choice Speech Defuse" with Tony Blauer, CrossFit Journal video [ipod] [mov] [HD mov]

Rest Day