Sunday 28th February
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Post time to comments.
Compare to 091031.
Dave Duprey trains for the 2010 CrossFit Games Sectional at CrossFit Milford by CrossFit Again Faster - video [wmv] [mov]
Saturday 27th February
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Compare to 080615.
Preparation" with top performers from the 2010 CrossFit Games Midwest Sectionals - video [wmv] [mov]
Friday 26th February
Five rounds for reps of:
1 min Wall ball shots (10kg)
1 min Ring Pull-Ups
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.
Post total reps and ascents to comments.
Thursday 25th February
4 Rounds for time of:
50 Walking Lunge (20kg/10kg)
50 Sit ups
Compare to 22/10/09
Post time to comments
"Sled Dragging" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Wednesday 24th February
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091212.
"Isolation:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Tuesday 23rd February
Run or Row 5K
Post time to comments.
Compare to 080209.
Aussie Nasty Girls WOD at CrossFit Effects - video [wmv] [mov]
Monday 22nd February
"Garrett"
Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups
Post time to comments.
Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
Sunday 21st February
Saturday 20th February
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.
Friday 19th February
10-9-8-7-6-5-4-3-2-1 Reps of the following -
Deadlift (1.5 x Bodyweight)
Kettlebell Front Squats (1/2 BW)
Ring Dips
Post time to comments
The 2010 CrossFit Games Midwest Sectional Women's Sunday Workout - video [wmv] [mov]
Thursday 18th February
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
"Hybrid Winter Challenge" with Rob Orlando by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Wednesday 17th February
AMRAP in 20 Minutes of:
5 Thrusters
7 Hang power cleans
10 Sumo Deadlift High Pulls
Men use a 42.5kg barbell, women use 30kg.
Post number of rounds to comments
Tuesday 16th February
As many reps as possible in 5 minutes of the following:
- Row for calories
- 5 Pull-Ups, 10 Press ups, 15 Squats
- 10 Box Jumps, 10 Push Press (40kg/30kg)
In this workout you work for a total of 5 minutes on the rower, rest for 2 minutes then work for 5 minutes on pull ups, press ups, squats, rest 2 mins etc. The total length is 19 minutes including rest. Record TOTAL reps across all 3 stations.
Post reps to comments
"Mary's Story" Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Monday 15th February
Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 Kettlebell Swings (32kg/24kg)
12 GHD situps
Post results to comments.
Top men's scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).
Top women's scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).
"Log Grace" at Rainier CrossFit by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Steve's Club visits Zach Even-Esh, Part 1, by CrossFit Again Faster - video [wmv] [mov]
Sunday 14th February
1 rep-max Snatch
Ten minute time limit, not including warm up.
Post load to comments.
Top men's scores from the 2009 CrossFit Games:
Jeff Leonard (240lbs), Jason Khalipa, Spencer Hendel and DJ Wickham (225lbs).
Top women's scores:
Tamara Holmes (145lbs), Tanya Wagner (135lbs), Kristan Clever (130lbs).
"An Intro to the new Coaches Prep Course" a CrossFit Journal preview video [wmv] [mov]
"One-arm Isabel" with John Warnek from CrossFit King of Prussia - video [wmv] [mov]
Saturday 13th February
AMRAP in 20mins of:
Row 250m
15 Sumo Deadlift High Pulls (42.5kg)
15 Pull-ups
"Cleans, Burpees, Reflections on the Games" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]
Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]
Friday 12th February
Five rounds for time of:
Run 400 meters
12 Power Cleans (60kg/42.5kg)
6 Thrusters (60kg/42.5kg)
Post time to comments.
"Transmission:" At the chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Thursday 11th February
For time:
50 Wall ball shots (10/5kg)
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups
Post time to comments.
"Answering the Belltown" with Nadia Shatila, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
"Hydration" with CrossFit Endurance, by CrossFit Again Faster - video [wmv] [mov]
Wednesday 10th February
Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.
"Learning the Front Lever" with Jeff Tucker, a CrossFit Journal preview video [wmv] [mov]
Tuesday 9th February
Strength - Deadlift 5 x 5 ( As the gym was shut Sunday)
Met- Con
21-18-15-12-9-6-3 of:
Front Squats (40kg/20kg)
Burpees
Post time and loads to comments
Laura DeMarco 370lb Deadlift - video [wmv] [mov]
Monday 8th February
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up (we will do standard sit ups)
Back extension (we will sub for Swings)
Knees to elbow
42.5kg Stiff legged deadlift
Post time to comments.
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
Sunday 7 February
Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments.
"Failure Mechanisms:" At the chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]
CrossFit South County athletes prepare for the 2010 CrossFit Games Sectionals - video [wmv] [mov]
Friday 5th February
Strength - 5 x Max Chin ups (rest precisely 3minutes after each set)
Or dedicate at least 10 minutes to kipping pull-ups
Met-con
AMRAP 15 Minutes of:
15 Overhead Walking Lunges (20kg/10kg)
15 Sumo Deadlift High Pulls (42.5kg/30kg)
15 Push Ups
Post reps and rounds to comments
"180kg Slinged Squat" with Rob Downton - video [wmv] [mov]
"Training at 90 Percent" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Thursday 4th February
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, (10kg/5kg)
Post time to comments.
Compare to 090530.
"Think Tank Workout" at CrossFit Evolution - video [wmv] [mov]
Wednesday 3rd February
4 Rounds For Time:
Run 800 meters
Rest 3 minutes exactly between rounds
Post quickest time to comments.
"The 40" with CrossFit Football, a CrossFit Journal preview video [wmv] [mov]
Rob Pincus hosts S.W.A.T. Magazine TV - video [wmv] [mov]
The February 3rd episode includes Matt Chan and CrossFit Verve - video [wmv] [mov]
Tuesday 2nd February
5 Rounds for time of:
5 Thrusters (70kg/45kg)
5 Muscle ups
Run 400m
Post time to comments
"CrossFit Works and the Games," the Tucson Ding Series Part 5, a CrossFit Journal preview video [wmv] [mov]
"The Two Minute Pizza" with Furious Pete - video [wmv] [mov]
Monday 1st February
"Marines"
5 Rounds for time of:
Run 400m
5 Pull-ups
10 Clapping Push-Ups
20 Jumping Squats (Ideally 1 foot above max reach)
10 Clapping Push-ups
5 Pull-ups
Post time to comments
870lb Not the Total" with Spencer Hendel - video [wmv] [mov] Comments (60)
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