WOD

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips
Post time to comments:
Compare to: 110328

WOD

Overhead Squats
3-3-3-3-3
Post loads to comments:
Compare to: 150109

WOD

5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups
Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.

Millie Osborne at CrossFit LOFT.

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"The Power Clean" - [video]

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"Drunk on Sugar?" - CrossFit Journal [article]

WOD

6 rounds for time of:
100m Shuttle (50x2)
50 Double Unders
10 Thrusters 95/65lbs
10 Burpees over bar
Rest 2 minutes between rounds
Post time to comments:

Rest Day

Rest Day

WOD

Merry Christmas!
Enjoy the day with family!
3 Rounds For Time:
100 Squats
50 Push ups
10 HSPU
Post time to comments.

Justin Jindra.

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"Coach Glassman at Harvard: Unquantifiable" - [video]
"Coach Glassman at Harvard: Not Your Typical Business" - [video]

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"Carbo-Load of Crap" - CrossFit Journal [article]

WOD

Thruster 3-3-3-3-3-3-3 reps
Post loads to comments.
Open from 8am-10am on Christmas Eve.
Closed Christmas Day.
Compare to 120614.

Jacob Enriquez inspecting a shipment while on break at UPS.

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"Coach Glassman at Harvard: Laughter and Agony" - [video]
"Coach Glassman at Harvard: Creating Culture" - [video]

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"Cueing for the Snatch" from the CrossFit Weightlifting Advanced Trainer Course - [video]

WOD

10-9-8-7-6-5-4-3-2-1 reps for time:
Pull ups
Dips
SDHP 95lbs
Post time to comments:
Compare to: 150806

WOD

5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood
Post time to comments.
Compare to: 150813

WOD

Complete as Many Rounds as Possible in 20 min of:
8 Hand Stand Push Ups
8 Pull ups
8 Walking Lunges 50ft 45lb plate
Post number of rounds to comments:

Rest Day

Rest Day

WOD

3 Rounds for time of:
Row 20 Cal
25 GH Sit ups
25 GH Hip ext
25 Push ups
Post time to comments:

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
Compare to 140128

WOD

Cleans
3-3-3-3-3
Post loads to comments:
Compare to: 150323


Courtney Bone.

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"Working the Muscle-up Transition" from the CrossFit Gymnastics Trainer Course - [video]

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"Anatomy and Physiology: A Primer for CrossFit Trainers" - CrossFit Journal [article]

WOD

5 Rounds for time of:

6 Deadlifts 185 lbs

6 Front squats 185lbs

24 Kettlebell swings 11/2 pood

Post your time to comments:
Compare to: 150120

WOD

5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars
Post time to comments.

[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Garden City, Iron Oak CrossFit, CrossFit Big Easy, CrossFit Mayhem, ZooTown CrossFit, CrossFit Columbus, CrossFit Flagstaff, Reebok CrossFit Nuernberg, CrossFit Little Hell, CrossFit Oslo, CrossFit Lisses, CrossFit 4TP, Cape CrossFit, CrossFit Peru, CrossFit 1810.
CrossFit Level 2 Certificate Courses: CrossFit Ranch, CrossFit Calgary, CrossFit FRA, CrossFit Effects.
CrossFit Kids Courses: CrossFit King of Prussia, Reebok CrossFit Louvre.

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"Scaling the Pistol" from the CrossFit Gymnastics Trainer Course - [video]

Rest Day

Rest Day

WOD

3 Rounds for time of:
Run 400 m
30 alternating DB Snatches 35/25lbs
Rest 2 min
Post time to comments:

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: 150218

WOD

T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Post time to comments.

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

WOD

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups
Post time and loads to comments.
Compare to: 130606

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds to comments:

Rest Day

Rest Day

WOD

3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups
Use a 55-lb. dumbbell for the snatches and overhead squats.
Post time to comments.

Amie Jindra at MBS CrossFit.

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"Accessory Work: Banded Tricep Exercise" from the CrossFit Powerlifting Course - [video]

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
Compare to: 150827

WOD

Strength Day
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps
Post loads to comments:
Compare to: 150819
 Post time to comments.

"We have converted an extra helicopter hanger into a fully equipped CrossFit gym."
- Deputy Chad Dollick, San Diego Sheriff's aviation unit.

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"The Dumbbell Push Press" - [video]

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"Levantadores - The Basque Strongman," documentary film by Rogue Fitness - [video]

WOD

7 Rounds for time of:
7 reps of Power Snatch 135lbs/95lbs
7  reps of Push Press 135lbs/95lbs
7 reps of Burpees
Post time to comments


[medium] [large]
CrossFit Level 1 Certificate Courses: CrossFit Monrovia, CrossFit King of Prussia, CrossFit Ranch, CrossFit SS, Sandia CrossFit, CrossFit Lackland, Myleo CrossFit, CrossFit LCS, CrossFit Thames, CrossFit Effects (FX), CrossFit Life Performance, CrossFit Jotun.
CrossFit Level 2 Certificate Courses: CrossFit Roots, CrossFit Max Effort, Reebok CrossFit Officine, CrossFit Body in Motion, CrossFit High Pulse.

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"Posterior Chain Engagement in the Squat" from the CrossFit Level 1 Trainer Course - [video]