Monday 30th November
"Joshie"
Complete three rounds for time of:
20kg Kettlebell snatch, 21 reps, right arm
21 L Pull-ups
20kg snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
Compare to 090221.
Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video ... [wmv] [mov]
Sunday 29th November
"Linda" (esk)
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Ring Dips
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 090812.
Saturday 28th November
Rest Day
Upper Body Maintenance by Kelly Starrett, CrossFit Journal Preview - video ... [wmv] [mov]
Xplore CrossFit DB Burpee workout video ... [wmv][mov]
Friday 27th November
Complete as many rounds as possible in 20 minutes of:
15 Double-unders
15 Knees to elbows
15 KB Swings (16kg/12kg)
Post rounds completed to comments.
Tommy Hackenbruck, CrossFit Level 2 Seminar
CrossFit Journal Preview - video ... [wmv] [mov]
Jason Khalipa and CrossFit Endurance video ... [wmv] [mov]
Thursday 26th November
Four rounds for time of:
30 Walking lunges, carrying 16kg Kettebells
30 Box Jumps, 24 inch
20 Pull-ups
Post time to comments.
Compare to 090517
"The Knees" Part 3 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Wednesday 25th November
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 loads to comments.
Compare to 090921.
Tuesday 24th November
"CrossFit Bath WOD"
"Grace"
30 Clean and Jerk for time (60kg)
Post time to comments
Monday 23rd November
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post rounds completed to comments.
2009 CrossFit Games, Mikko Salo on Programming - video [wmv] [mov]
Sunday 22th November
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time and weight used for pull-ups to comments.
2009 CrossFit Games: Women's Competition - video [wmv] [mov]
Saturday 21st November
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
CrossFit Montclair: Think Tank - video [wmv] [mov]
Friday 20th November
"CrossFit Bath WOD"
5 Rounds of:
Run 400m
30 OH Squats (30kg)
30 Box Jumps (20")
CrossFit Copenhagen, 2009 CrossFit Games - video [wmv] [mov]
"The Golden State Isn't Worth It" by William Voegeli - Los Angeles Times
Thursday 19th November
"Elizabeth"
21-15-9 reps of:
Clean (60kg)
Ring dips
Post time to comments.
Compare to 090430.
Dr. Nicholas Romanov, The Pose Method, CrossFit Journal Preview - video [wmv] [mov]
Wednesday 18th November
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thruster (42.5kg)
Pull-ups
Post time to comments.
Compare to 091011.
Jason David, Motor City CrossFit, "Fran" - video [wmv] [mov]
Tuesday 17th November
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to 090926.
"Why Gymnastics" with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Monday 16th November
"CrossFit Bath WOD"
Row 500m
21 Hang Squat Cleans 50kg
21 Ring Dips
Row 500m
15 Hang Squat Cleans
15 Ring Dips
Row 500m
9 Hang Squat Cleans
9 Ring Dips
Post time to comments
Spencer Hendel, Body weight Overhead Squats - video [wmv] [mov]
Sunday 15th November
Five rounds for time of:
42.5kg Push-jerk, 15 reps
15 L pull-ups
Post time to comments.
Compare to 060328.
Rainier CrossFit, Stone Loading by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Saturday 14th November
"Eva"
Five rounds for time of:
Run 800 meters
32kg Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 090630.
Friday 13th November
Thursday 12th November
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 10kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35kg (Reps)
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.
Wednesday 11th November
"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 090824.
Avoid Injury by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
Tuesday 10th November
Run 5 K
Post time to comments.
Compare to 091009.
Clean and Jerk Part 3 with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
Monday 9th November
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 10kg
50 Burpees
50 Double unders
Post time to comments.
Compare to 090719.
Studies in Nutrition with Robb Wolf by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Sunday 8th November
CrosFit Bath WOD
THE BEAST!
As many reps as possible in 20 minutes:
Men take a 95# barbell and women take a 65# barbell and do the following:
Deadlift
Hang Power Clean
Front Squat
Push Press
Lower behind the head widen your grip
Snatch Grip Push Press
Overhead Squat
Lower behind the head
Back Squat
Behind the Neck Push Press
Rack and
Reverse Deadlift to the floor
That's ONE rep.
Post time to comments
"DT" by CrossFit Los Angeles - video [wmv] [mov]
Saturday 7th November
Complete as many rounds in 20 minutes as you can of:
30kg Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
CrossFit Vs. Olympics ... [wmv] [mov]
"Heel Strike", CrossFit Endurance - video [wmv] [mov]
Thursday 5th November
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
Run Start video ... [wmv] [mov]
Wednesday 4th November
"Barbara"
20 Pull-Ups
30 Press Ups
40 Sit ups
50 Squats
Rest precisely 3 mins between rounds, and repeat 5 times. Record time for each individual rounds and post to comments!
Tuesday 3rd November
Five rounds for time of:
Snatch, 3 reps (42.5kg)
Overhead squat, 15 reps (42.5kg)
Run 400 meters
Compare to 060720.
2009 CrossFit Games: Row and Sledge Hammer Event - video [wmv] [mov]
Monday 2nd November
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090810.
Annie vs Angie, CrossFit Copenhagen - video [wmv] [mov]
Sunday 1st November
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.
"Isabelle" by Glory Dawson - video [wmv] [mov] and David Lipson - video [wmv] [mov]
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