WOD

"The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.
Compare to: 110913


U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

WOD

With an empty bar In 5 minutes find your 1 rep max of front squats.
Take a 5 min break.
With an empty bar, in 5 minutes find your 1 rep max of Dead lift.
Post max loads to comments:

Go to our twitter: bu_crossfit to follow and get latest pics and info.
Plan on joining us at 10am on Sat. for a New Years eve WOD and lunch at DJ's.

WOD

8 Rounds for time of:
8 Kettlebells swings 24k/16k
8 Burpees
8 Shuttle sprint down/back 50m
Post time to comments:

WOD

5 Rounds for time of :
3 Cleans, 85% one rep max
9 Thrusters, 95lbs
15 box jumps 24"
Post your time to comments:

WOD

As Many Rounds as possible in 12 minutes of:
5 Hang Cleans 135lbs/95lbs
15 Sit ups
30 Double Unders
Post number of Rounds to comments:

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girls and rounds completed to comments.
Compare to: 161026

Rest Day

Merry Christmas!
I hope all you gains come true!

Rest Day

WOD

12 Days of Christmas

1 Muscle up
2 Man Makers 35/25
3 HSPUs
4 Pistols
5 KB SDHPs 24/16k
6 Kettle Bells 24k/16k
7 Burpees
8 Pull ups
9 Push up
10 Box Jumps 24/20 inch
11 Alt KB Snatches 24/16k
12 Wall Balls 20/14/lbs

Done like the song, 1, 2-1, 3-2-1

BTAC/BUCF will be open 6-10am

WOD

3 Rounds for time of:
Snatch 95lbs then 8 Overhead squats
Toes to Bar, 16 reps
Take a 2 minute break
Complete 3 more rounds for time:
Post time of each round to comments:
Compare to: 160712

WOD

Complete full warm up on the board.

Push Press
3 reps at 70%, 3 reps at 75%, 3 reps at 85%
Push Jerk
3 reps at 75%, 3 reps at 80%, 3 reps at 85%
Post loads to comments:
Compare to: 150721

WOD

CrossFit Games Open 11.2
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Paige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments
Compare to: 110330

WOD

10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

Rest Day

Rest Day

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:
Compare to: 161026

WOD

5 rounds for time of:
12 left-arm kettlebell snatches, 1.5 pood
12 right-arm kettlebell snatches, 1.5 pood
15-ft. rope climbs, 3 ascents
250-m row
Rest 3 minutes
Post time to comments.

WOD

Complete as many rounds as possible in 10 min of:
9 One legged squats
15 Power Snatches 75lbs
21 Push ups

WOD

3 Rounds for time of:
50 Double Unders
25 Kettle bell Swings 11/2 pood/1pood
5 Muscle ups
Post time to comments:

WOD

For Time:
20 Row, Calories
20 Shoulder Press, 95/65
25 Row, Calories
25 Push Press, 115/80
30 Row, Calories
30 Push Jerk, 135/95
Post time to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 20 minutes of:
20 Wall balls  shots 20/14lb
15 Toes to Bar
10 Power Clean 135/95lbs
Post number of rounds completed to comments:

WOD

Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

 Compare to: 150108

WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Compare to: 140808

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.

WOD

2 rounds for time of:
60 SDHP 75lbs
40 box jump 24"
20 Cal row
Post time to comments

Rest Day

Rest Day

WOD

10 Rounds for time of:
10 Pull ups
10 Push ups
10 Sit ups
10 Squats
10 Dips
10 Burpees
Post time to comments:

WOD

Overhead Squats
2-2-2-2-2-2-2

Post you load to comments:
Compare to: 160803
 Coach Glassman explains this so well! Read on.

By Greg Glassman

August 01, 2005
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction - outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong - dead wrong.

The second is a weak squat - you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight - you haven't a snowball's chance in hell of learning the overhead squat with a bar. You'll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.