WOD

3 rounds for time of:
10 Ring Dips
15 Pull ups
Farmers Carry 16k (Tech Bldg and Back) in the snow. If needed scoop a path to tech building as a warm up.
25 Burpees after 3 rounds are completed.
Post time to comments.

WOD

Cleans
3-3-3-3-3-3-3
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Compare to 130724

Jordan's Overhead Squats at BU CrossFit

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"Pros, Joes Team up for TAPS" - CrossFit Journal video [ipod] [mov] [HD mov]

WOD

 "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest, wear it.
Post time to comments.
Compare to: 130529

Lt Michael Murphy

 

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"Blind Spots" by Maureen O'Hagan, CrossFit Journal article [pdf]

WOD

Warm up on the Board add weight to all barbell movements
For Time:
60 Double Unders
5 rounds of
Overhead Squats 15 reps 95lbs/65lbs
Hand Stand Push ups 15 reps
Box Jumps 15 reps
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60 Double Unders

Post time to comments

WOD

8 rounds for time of :
Run 200 ft
10 reps Sand bag Front squats
Run 200 feet
10 reps Sand bag Sit ups
Post time to comments:


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CrossFit Level 1 Certificate Courses: CrossFit Fort Stewart, Alamo CrossFit, NorCal CrossFit, CrossFit Columbus, CrossFit Reston, CrossFit Defined Lincoln Square, CrossFit SoCal, CrossFit Hawaii, CrossFit Morristown, CrossFit North Atlanta, CrossFit Jax, CrossFit Squamish, CrossFit Northern Ireland, CrossFit 10K, CrossFit BCN, CrossFit Rocks, CrossFit Modiin, CrossFit Sentinel Downtown, CrossFit Tuluka.
CrossFit Coach's Prep Course: CrossFit Del Mar, CrossFit Ranch.
CrossFit Kids Courses: CrossFit Oahu.

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"Staying Ahead of the CrossFit Curve" by Emily Beers, CrossFit Journal article [pdf]

Rest Day

Rest Day

WOD

Strength
Deadlift
4-4-4 start with 60% of max

J.T.
21-15-9
HSPU
Ring Dips
Push ups
 Post loads to comments.
Compare to: 130802


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Rogue River, Oregon.

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"Minarets and Muscle-Ups" by Bryan Anderson, CrossFit Journal article [pdf]

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Sub 3 Minutes with Chad Mackay - video [ipod] [mov] [HD mov]

WOD

"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post time and load to comments.
Compare to: 120717

WOD

For Time:
Run 400m
35 SDHP 65lbs
25 Toes to Bar
Shoulder to overhead 135lbs/105lbs
Run 400m
35 SDHP 65lbs
25 Toes to Bar
Post time to comments:




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Josh Everett.

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"Developing the Handstand" with Camille Leblanc-Bazinet - CrossFit Journal video [ipod] [mov] [HD mov]

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Danny Broflex: Episode 3 - The Offline Show - video [ipod] [mov] [HD mov]


"Where Everybody Knows Your Name" by Eleanor Brown, CrossFit Journal article [pdf]

"Me vs. ..." - [video]

WOD

"TK"
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Post rounds completed to comments.

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U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

WOD

Strength
Thrusters
3-3-3
4 Rounds for time of:
Run 800m
12 Kettlebell swings 2 pood
25 Backsquats 135lbs
Post your time to comments:


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CrossFit Level 1 Certificate Courses: Iron Oak CrossFit, CrossFit Vitality, CrossFit X-Factor, CrossFit Roots, CrossFit Max Effort, CrossFit BGI-West Palm Beach, CrossFit Milford, CrossFit City Line, CrossFit Hampton Roads, CrossFit Forever Strong, CrossFit 5th Ave, PURE Fitness CrossFit, CrossFit Loreto, CrossFit Nuernberg, Thames CrossFit, CrossFit Louvre, Cape CrossFit.
CrossFit Coach's Prep Course: CrossFit Louvre, CrossFit SS (South Side).
CrossFit Kids Courses: CrossFit CSA

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"At Gunpoint: Cooperate, Comply, Capitalize" with Tony Blauer, CrossFit Journal video [ipod] [mov] [HD mov]

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

Rest Day

Rest Day

WOD

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters
Post time to comments.

A bit of Softball Push Press

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"Teach a Kid to Teach Deadlifts" with Laura Bruner - CrossFit Journal article [pdf]

WOD

Warm up from the Board
50 Double unders
25 HSPU
5 Muscle up, 1mu=3 dips + 3 pull ups
Heavy
Shoulder Press
2-2-2-2-2
Push Press
1-1-1-1-1
Post your loads to comments:
 Compare to: 130206

WOD

"Marguerita"
50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
Post time to comments.

Enlarge Image.
Greg Tricola.

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"Torpedo School" by Adam Palmer, CrossFit Journal article [pdf]

WOD

3 rounds for time of:
Run 900m
Overhead Squat 95lbs 12 reps
Pull ups 10
Post your time to comment:



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"I dropped down for a pistol in the White House and one of the secret service guys said 'Hey, you must do CrossFit.'"
- Laura Sager

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Danny Broflex: Episode 2 - Clang N' Bang - video [ipod] [mov] [HD mov]

WOD

Strength
Deadlift
3-3-3
Medcon/Power
Toes to Bar, AMRAP in 1 minute
Push ups, AMRAP in 1 minute
SDHP, AMRAP in 1minute, 75lbs
Toes to Bar, AMRAP in 1 minute
Push ups, AMRAP in 1 minute
SDHP, AMRAP in 1minute, 75lbs
Post Total reps to comments: