Sunday 31st January
Seven rounds for time of:
42.5kg Power snatch, 7 reps
42.5kg Snatch balance, 7 reps
42.5kg Overhead squat, 7 reps
Post time to comments.
Workout Demo with Rory McKernan at CrossFit North Santa Cruz - video [wmv] [mov]
Saturday 30th January
10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups
Russ Greene 359 reps (20lb vest). Josh Everett 357 reps.
Post reps to comments.
Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]
Friday 29th February
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments
Compare to 090801.
"Pose Drills" with Dr. Nicholas Romanov, a CrossFit Journal preview video [wmv] [mov]
King CrossFit Profile - video [wmv] [mov]
Thursday 28th February
Strength - Max Pull-ups x 5. Take exactly 3 mins between each set.
Met-con - AMRAP in 15mins of:
Sprint 140 yards
5 Hang Squat Cleans (60kg/40kg)
10 Wall Ball (10kg/5kg)
"Handstand WOD Demo" with Laurie Galassi, CrossFit Santa Cruz - video [wmv] [mov]
Wednesday 27th January
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep
Clean is from the ground, power or squat.
Post total to comments.
Karianne Dickson 1RM Bench, a CrossFit Journal preview for "Bench Setup" with Louie Simmons - video [wmv] [mov]
Tuesday 26th February
Five rounds for time of:
Row 500 meters
7 Thrusters (60/40kg)
Post time to comments.
"Nuts and Bolts" with CrossFit Fenway, Part 3, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
"Functional Movements" with Chris Spealler at CrossFit Sri Ram Ashram in rural India - video [wmv] [mov]
Monday 25th January
For time:
15 Deadlift (100kg/60kg)
50 Pull-ups
12 Deadlift
40 Pull-ups
9 Deadlifts
30 Pull-ups
6 Deadlifts
20 Pull-ups
3 Deadlifts
10 Pull-ups
Post time to comments.
"The Ranger Challenge" Part 2, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Task Force comes to CrossFit Los Angeles - video [wmv] [mov]
Sunday 24th January
Rest Day
"You Are CrossFit" with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
The New Facility at CrossFit Milford - video [wmv] [mov]
Saturday 23rd January
Three rounds for time of:
50 Double-unders
50 Swings (20/12kg)
Post time to comments.
"Rory vs Kate" at CrossFit Works: Ding Series Part 4, a CrossFit Journal preview video [wmv] [mov]
"Mentality" with Tony Blauer, by CrossFit Again Faster - video [wmv] [mov]
Friday 22nd January
3 Rounds for time of:
60kg Clean and jerk, 10 reps
30 Toes to Bar
Post time to comments.
"Great Athlete, Great Trainer" with Tanya Wagner, CrossFit Apex, who will be one of the featured speakers at FilFest 2010 - video [wmv] [mov]
Thursday 21st January
For time:
100 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach.
Post time to comments.
"Sponsorship, Not Endorsement" with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Burpee Backflips by CrossFit Montgomery County - video [wmv] [mov]
Wednesday 20th January
Rest Day OR
"Nancy"
5 Rounds of:
Run 400m
15 OH Squats (42.5kg)
Post times to comments
"Teaching the Tire Flip" with Kurtis Bowler, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Mark Matyazic Runs 100 Miles, CrossFit Endurance, by CrossFit Again Faster - video [wmv] [mov]
Tuesday 19th December
Deadlift 3-3-3-3-3 reps
Post loads to comments
CrossFit Certification Seminars: 19st IN Bde, Fort Lewis, CrossFit Monclair, Colorado State Patrol, CrossFit Basel.
"The Ranger Challenge" Part 1, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
"Headphone Guy" with CrossFit Apex - video [wmv] [mov]
Monday 18th December
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10kg, 10 ft target
Sumo deadlift high-pull, 35kg
Box Jump, 20" box
Push-press, 35kg
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 090804.
The Sumo Deadlift High-pull with Matt Swift - video [wmv] [mov]
Sunday 17th December
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.
"Birthing an Affiliate" with CrossFit Montclair, a CrossFit Journal preview video [wmv] [mov]
"Pathfinders" by Pathfinder CrossFit - video [wmv] [mov]
Saturday 16th January
Rest Day OR
Strength - 5 x Max Strict Pull-ups (rest as needed between sets)
Met-Con - 4 Rounds of:
21 Push Press (50kg/30kg)
21 Back Squats (50kg/30kg)
After the set of 21 push press, bring the bar to the back of the neck and perform 21 back squats. Repeat for 4 rounds.
Post time to comments
"Function" with Tony Blauer, by CrossFit Again Faster - video [wmv] [mov
Friday 15th January
Strength
Front Squat - 3,3,3,3,3
Met-Con
10 Swings (24/16kg), 9 Burpee-Box-Jumps, 10 Swings, 8 Burpee-Box-Jumps, 10 Swings, 7 Burpee-Box-Jumps, 10 Swings, 6 Burpee-Box-Jumps, 10 Swings, 5 Burpee-Box-Jumps, 10 Swings, 4 Burpee-Box-Jumps, 10 Swings, 3 Burpee-Box-Jumps, 10 Swings, 2 Burpee-Box-Jumps, 10 Swings, 1 Burpee-Box-Jumps
Post time to comments
"Getting Open" - CrossFit Fenway, Part 1 - a CrossFit Journal preview video [wmv] [mov]
"30 Back Uprises for Time" by Jeff MacRae, CrossFit PEI - video [wmv] [mov]
Thursday 14th January
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 090724.
"Lunch at CrossFit Works" Ding Series Part 3, a CrossFit Journal preview video [wmv] [mov]
"Moe Kelsey Interview" Part 2, a CrossFit Journal preview video [wmv] [mov]
Wednesday 13th January
'CrossFit Total'
1RM of:
Back Squat
Press
Deadlift
Post loads to Comments
"Speed Days" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Filfest 2010 Promo video [wmv] [mov]
Tuesday 12th January
Rest Day OR
5 rounds of:
15 Hang Squat Cleans (60/40)
30 Press-ups
"Not-the-Zone Chronicles" - Chris Spealler in India, Part 4 - video [wmv] [mov]
Monday 11th January
Push Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090506.
Jason Khalipa, 155lb TGU - video [wmv] [mov]
Sunday 10th January
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thruster (42.5kg)
Pull-ups
Post time to comments.
Compare to 091117.
A class with Rob Orlando, CrossFit Conan - video [wmv] [mov]
Saturday 9th January
Power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090512.
"Getting Started" with CrossFit Verve, a CrossFit Journal preview video [wmv] [mov]
Friday 8th January
Rest Day or
Strength - Press 3-3-3-3-3
Met-con -
"Power Elizabeth"
21-15-9 of:
Power Cleans (60kg)
Ring Dips
Post time to comments.
"Just Shut Up" with Skip Chase, Part 2, a CrossFit Journal preview video [wmv] [mov]
"El envión con pelota medicinal" with Maggie Dabe, a CrossFit Journal preview video [wmv] [mov]
Thursday 7th January
Five rounds for time of:
50 Wall-ball shots with 10kg ball to ten-foot target
25 Pull-ups
Post time to comments.
Mizar Fuentes, CrossFit Montreal, 30 Muscle-ups for time, Butterfly-style - video [wmv] [mov]
Wednesday 6th January
Five rounds for time of:
Run 400 meters
25 Kettlebell Swings (24kg/16kg)
25 Knees to Elbows
Post time to comments.
"Thrusters" with Chris Spealler, a CrossFit Journal preview video [wmv] [mov]
Tuesday 5th January
Three rounds for time of:
12 Muscle-ups
75 Squats
Post time to comments.
Different Squats for Different Purposes with Dave Tate - video [wmv] [mov]
Monday 4th January
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 091116.
(We are repeating Fridays workout due to it coming up when the gym was closed)
"Shoulder Prep" with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]
Sunday 3rd January
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090911.
Pat Barber does "Barbara" at CrossFit New Zealand - video [wmv] [mov]
Saturday 2nd January
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can 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 091110.
CrossFit Copenhagen: Casper does "Mary" - video [wmv] [mov]
Friday 1st January 2010
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 091116.
Chris Spealler does "Angie" - video [wmv] [mov]
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