Rest Day

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: 130923

WOD

For Time:
Run to ESB doors and back down, approx 800m
100 Overhead Squats 95lbs, from the ground, every time the bar is dropped, 10 pull ups.
Run to ESB doors and back down, approx 800m
Post your time to comments:

WOD

“Dork”
Complete the following for time:
33 Front squat (185#/125#)
15 Burpees
33 Deadlift (185#/125#)
15 burpees
33 Kettlebell swings (36k/24k)
15 burpees
Post time to comments:


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CrossFit Level 1 Certificate Courses: Fort Ben CrossFit, CrossFit Columbus, Reebok CrossFit One, CrossFit Mayhem, CrossFit X-Factor, CrossFit Max Effort, CrossFit Bergen, CrossFit STHLM, CrossFit Reebok Stockport, Reebok CrossFit BCN, CrossFit GVA, Reebok CrossFit 09, CrossFit Pinheiros.
CrossFit Coach's Prep Course: CrossFit Atlanta.
CrossFit Kids Courses: PURE Fitness CrossFit, River Market CrossFit.

Congrats to Lori Montano on completing your CrossFit Kids course at River Market CrossFit.

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WOD

 For Time:

50 Squats
40 Double unders
30 Push ups
20 Sit ups
10 dumb bell cleans 45lbs
5 Dead lifts 225lbs
10 Dumb bell cleans 45lbs
20 Sit ups
30 Push ups
40 Double unders
50 Squats
Post your time to comments

Memorial Day

BU CrossFit will be closed today, so family and friends can pay their respects to those who have died protecting our freedoms.

Rest Day

Rest Day

WOD

For Time:

• Row 1,000m
• 30x squat snatch (95#/65#)
• 50x pull ups

WOD

For time:
155-lb. cleans, 21 reps
Rest 3 minutes
155-lb. cleans, 15 reps
Rest 3 minutes
155-lb. cleans, 9 reps
Scale as necessary
Post time to comments.

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Mark Saber.

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Regional Preview 2014: Week 3 - [video]

Posted by Pukie at 5:00 PM | Comments (58)

WOD

5 Rounds for time of:
Run 200m with a Sandbag
15 Kettlebell swings 1.5 pood (24k)
Jump laterally over a 20" pole w/o knocking of 9 reps

WOD

For time:
100-meter walking lunge
800-meter run
100 squats
Post time to comments.


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Joshua Sorenson, Jeremy Strawn and Jo Redmond at the CrossFit Gymnastics Trainer Course, CrossFit Eminence.

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Pace Makes Race by Emily Beers - CrossFit Journal article [pdf]

WOD

Complete as many rounds as possible in 10 minutes of:
5 bar muscle-ups
135-lb. thrusters, 10 reps
Post rounds completed to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Steele Creek, CrossFit Strong, CrossFit Central Downtown, CrossFit Construct, Broward CrossFIt, Reebok CrossFit One, CrossFit North Vancouver, BIGG CrossFit Recoleta.
CrossFit Coach's Prep Course: Reebok CrossFit Velocity, CrossFit SoCal.
CrossFit Kids Course: Reebok CrossFit Stockport, CrossFit Hampton Roads.

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Watch archived coverage from Regional Week 2.

Rest Day

Rest Day

WOD

Snatch
5-3-3-2-1
Post load to comments
Compare to 131023

WOD

10 rounds for time of:
Run 200m
10 reps Dips
10 reps Overhead weighted lunges (each leg,  A 45# plate scale if necessary.)
10 reps 4-count bicycle kick sit ups (Lie on your back like you are doing a flutter kick, and move your legs in the same motion you would use if you were riding a bike)
Post your time to comments:

WOD

For Time:
Run 200m
20 Reps of hang squat snatch (75#/55#)
Run 400m
15 Reps of hang squat snatch (95#/65#)
Run 800m
10 Reps of hang squat snatch (135#/95#)



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"Spring time lifting outside for the boys."
- Jason Capracotta

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Brittany Gill: "Cancer Girl" - CrossFit Journal video [ipod] [mov] [HD mov]

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Regional Preview 2014: Week 2 - [video]

WOD

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats
Compare to: 121119

WOD

Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 140318

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CrossFit Level 1 Certificate Courses: CrossFit Roots, CrossFit South Flores, CrossFit Morristown, CrossFit Belltown, CrossFit SoCal, CrossFit King of Prussia, CrossFit EaDo, Arctic CrossFit, Reebok CrossFit Cardiff, CrossFit Singular Box, CrossFit FRA, CrossFit STHLM, CrossFit Effects (FX).
CrossFit Coach's Prep Course: Reebok CrossFit One.
CrossFit Kids Course: Reebok CrossFit 3D.

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Watch archived coverage from Regional Week 1.

Rest Day

Rest Day

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to:130701

WOD

2014 Regional Event 7
For time:
64 pull-ups
205-lb. overhead squats, 8 reps
Post time to comments.

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Janet Black.

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Bob Harper's Grace - video [ipod] [mov] [HD mov]

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Regional Preview 2014: Week 1 - [video]

WOD

Complete 8 rounds for time of:
Run 400m
20 dips
20 reps, jumping lunges
20 reps leg levers (These are like a flutter kicks, but you lift both legs at the same time)
Post time to comments:

WOD

Shoulder Press
2-2-2-2-2
Push Press
1-1-1-1-1
Post your loads to comments:

Post time to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Jozi, CrossFit Fort Stewart, Rig CrossFit, CrossFit Dallas Central, CrossFit High Performance, CrossFit Mayhem, NorCal CrossFit Santa Clara, CrossFit Fury, CrossFit Strong, CrossFit Colosseum, Cygnus CrossFit, CrossFit Bergen, CrossFit Reebok Stockport, Reebok CrossFit Officine, CrossFit Rocks, Dorset, UK.
CrossFit Coach's Prep Course: CrossFit Ranch, CrossFit Garden City.
CrossFit Kids Course: CrossFit King of Prussia.

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Cleaning The Floor with Kelvin Nivens - video [ipod] [mov] [HD mov]

WOD

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 081009

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Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

I know I have quite a few on this web site leave a comment, share your workouts, say Hi, just don't be shy.

Rest Day

Rest Day

WOD

As Many Rounds as Possible in 12 minutes of
20 Kettle bell swings 1.5 pood
20 Squats
Post number of rounds completed to comments:
Compare to:131014

WOD

Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps
Post time to comments.

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Chad Vincent and Kevin Kern.

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Roasting Ro - [video]

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Day 3 Regional Events Announced.
CrossFit Games Update: April 30, 2014 - [video]