WOD

CrossFit Games 16.1
As Many Rounds as Possible in 20 Min of:
25 ft Walking Lunge, 95 lb barbell
8 burpee over bar
25 ft Walking Lunge, 95lb barbell
8 Chest to Bar Pull ups
Post the number of round (reps) to comments:
Alternate WOD will be posted on the board

Rest Day

WOD

16.1 WOD, Saturday at 10am, warm up at 9:30

WOD

CrossFit Games 16.1
As Many Rounds as Possible in 20 Min of:
25 ft Walking Lunge, 95 lb barbell
8 burpee over bar
25 ft Walking Lunge, 95lb barbell
8 Chest to Bar Pull ups

WOD

Complete 4 rounds for time of:
15 Thrusters 95/65lbs
10 Toes to Bar
5 Burpees over Bar
Post time to comments:
Compare to: 151124

WOD

AMRAP in 12 minutes of:
Run 100m
22 Sit ups
11 Pull ups
Post number of rounds to comments

WOD

24-21-18-15-12 for time:
Burpees
Hang Dumbbell Snatch
Post load and time to comments

WOD

AMRAP in 5 min of:
10 Goblet squats 24k/16k
10 Burpees
1 min. break
AMRAP in 5 min of:
5 Power Cleans 145/95lbs
10 Pull ups
Post number of rounds to comments:

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: 151019

WOD

Complete as Many Rounds as Possible in 20 minutes of:
7 Overhead Squats 95lbs
7 Toes to Bar
7 Burpees over the Bar
Compare to 160106

WOD

For Time:
100 squats
80 push ups
60 Sit ups (Abmat)
40 Kettlebell swings
20 dumb bell Hang Squat Cleans, 30 lbs
10 push press 95lbs
Post time to comments. 
Compare to: 

 "Today I had to chop wood for the winter, and I took the opportunity to improve my skills in gymnastics."
- Giovanni Petrolini, Cava de' Tirreni, SA, Italy.

WOD

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps
Post time to comments.
Compare to 150826

Check out the new look of https://www.crossfit.com/
 

 

  Julie Foucher: Workout Video

WOD

5 rounds for time of:
7 Front Squats (body weight)
14 pull ups

Post time to comments.


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CrossFit Level 1 Certificate Courses: CrossFit Metalize, CrossFit Auckland, CrossFit Big Easy, CrossFit King of Prussia, CrossFit Orlando, CrossFit Moncton, CrossFit Omaha, CrossFit Strong, Valley CrossFit, CrossFit Jotun, Reebok CrossFit Mokotow, CrossFit QDos, Reebok CrossFit 33100, CrossFit North Zone.
CrossFit Level 2 Certificate Courses: CrossFit Del Mar, CrossFit Vienna The Loft, CrossFit Park City.
CrossFit Kids Courses: CrossFit Blaine, CrossFit Long.

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"Return in the Snatch" from the CrossFit Kettlebell Trainer Course - [video]

Rest Day

Rest Day

WOD

10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments: 
Compare to: 150914

WOD

Deadlift 10-10-10-10-10 reps
Post loads to comments.


Keith Van Wickler at CrossFit island Park.

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"Skin the Cat Progression" from the Gymnastics Trainer Course - [video]

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"Lines of Coke" - CrossFit Journal [article]

WOD

 3-6-9-12-9-6-3 reps of:
Pull ups
Push Press 95/75lbs
Burpees over bar
Post time to comments:

WOD

5 Rounds for time of:
20 Hand release push ups
20 Kettle bell snatch 24k/16k, 10R/10L
20 Goblet squats, 25k/16k
Post time to comments:


Frederico Neves, Sjusjøen, Norway.

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"Changing Course" - [article and video]

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"The diabetes went away" - [video]
Clip from "Pursuing Health" with Julie Foucher, Pete Katz and Dr. Isaacson

WOD

Clean and Jerk
5-3-1-3-5
Post loads to comments:

Post number of reps completed each round to comments.

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CrossFit Level 1 Certificate Courses: CrossFit Memphis, Reebok CrossFit One, CrossFit Morristown, CrossFit X-Factor, CrossFit Roots, CrossFit Lackland, CrossFit Colosseum, Reebok CrossFit Plaza Condesa, CrossFit Sport, Reebok CrossFit FSF,Myleo CrossFit, CrossFit Melbourne, Reebok CrossFit Heart and Beauty, CrossFit Snaga Escazu.
CrossFit Level 2 Certificate Courses: Trident CrossFit, CrossFit St Louis Park, CrossFit Steele Creek, CrossFit Thames.
CrossFit Kids Course: Reebok CrossFit FirePower.

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"Dan Bailey, 152, 146, 139" - [video]

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"Armadillo Drill" from the Gymnastics Trainer Course - [video]

Rest Day

Rest Day

WOD

Complete for time:
Go for a run, that continues for longer than 20 min.
Post and record the time and distance.
Watch out for slick spots!


Jan Mikolajczak, Es Vedrà, Spain.

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"Patti: A Journey Toward Wellness" - CrossFit Journal [video]

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WOD

4 rounds for time of:
115-lb. overhead squats, 20 reps
30-inch box jumps, 20 reps
Post time to comments.

CrossFit Dux.

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"A Hell of a Hip Extension in the Push Jerk" from the CrossFit Level 1 Trainer Course - [video]

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"Squat Better Today" - CrossFit Journal [article]

WOD

4 Rounds for time of:
25 Wall balls
25 Toes to Bar
Post time to comments:

Open 6 rounds

WOD

Snow Day!
Deck of Cards for time:
Face cards are 10, Aces are 11, numbered cards as is:
Perform the movement and the reps.
Hearts- Burpees
Diamonds- Mountain Climber (4ct)
Spades - Flutter Kicks 4ct
Clubs Sit ups

Cycle through the whole deck.

WOD

As Many Rounds as Possible in 18 minutes of:
5 Hang Cleans 145lbs/95lbs
5 Hand Stand Push Ups
Post number of rounds to comments:


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CrossFit Level 1 Certificate Courses: CrossFit Downtown Atlanta, Rainier CrossFit, CrossFit SS (South Side), CrossFit Ranch, Iron Oak CrossFit, CrossFit Columbus, CrossFit Alaska, CrossFit Little Hell, CrossFit Getafe Capital Sur, CrossFit 4TP, CrossFit Bogota, Reebok CrossFit PTY.
CrossFit Level 2 Certificate Courses: CrossFit Garden City, CrossFit Hawaii, CrossFit Col, Reebok CrossFit Officine, CrossFit Auckland, CrossFit Singapore.
CrossFit Competitor Trainer Courses: Myleo CrossFit, CrossFit Amsterdam.
CrossFit Kids Course: CrossFit Mayhem.

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"Exercise Is Medicine: Imprecision and Impracticality" - CrossFit Journal [article]