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December 23, 2014

Tuesday 141223

Chest-to-bar pull-up ladder

Rest 5 minutes

1/2 body-weight overhead squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

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Terry McMillan and Melissa Schmidt.


Clean and Jerk and Double-under Workout With Margaux Alvarez - [video]


"Foundations" by Greg Glassman.

Posted by Pukie at 5:00 PM | Comments (1)
December 22, 2014
December 21, 2014

Sunday 141221

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. ball

Post time to comments.

Compare to 130805.

1394_th.jpg

Gaby Sanjuro.


The Bar Muscle-up With David Durante - [video]

Posted by Pukie at 5:00 PM | Comments (71)
December 20, 2014

Saturday 141220

Rest Day

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Marcus Porter.


"Fit to Teach Episode 7: Positive Results" - CrossFit Journal [video]


"Success is counted sweetest" by Emily Dickinson.

Posted by Pukie at 5:00 PM | Comments (10)
December 19, 2014

Friday 141219

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

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Jimmy Martinez.


Lauren Brooks, 16 minutes of ring push-ups, 11 minutes of front squats - [video]


"Torpedo School 4: Up From the Depths" - CrossFit Journal [article]

Posted by Pukie at 5:00 PM | Comments (102)
December 18, 2014

Thursday 141218

Run 1 mile

Post time to comments.

Compare to 140313.

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Dan Buckley, Brisbane, Australia.


Upright Torso in the Dip With Doug Zakaras - [video]


"The Death of Diversity" - CrossFit Journal [article]

Posted by Pukie at 5:00 PM | Comments (92)
December 17, 2014

Wednesday 141217

Paul

5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards

Post time to comments.

Compare to 100424.

1403_th.jpg

Kendall Cummings, Kat Menchetti and Danielle Randall.


Providing Praise With E.C. Synkowski - [video]


"Riding the Trail to Confidence" with Kevin Littwin - [video]

Posted by Pukie at 5:00 PM | Comments (94)
December 16, 2014

Tuesday 141216

Rest Day

L1002110_RickRoss_Th.jpeg

Rick Ross.


"RossFit" - CrossFit Journal - [video]

Posted by Pukie at 5:00 PM | Comments (84)
December 15, 2014

Monday 141215

Ring-dip ladder

Rest 5 minutes

3/4 body-weight hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

seminar12-14_thumbnail.jpg

Enlarge image [medium] [large]

CrossFit Level 1 Certificate Courses: CrossFit Carbon, CrossFit Ethos, Reebok CrossFit One, Rainier CrossFit, CrossFit SS, CrossFit Colosseum, CrossFit Vienna The Loft, Reebok CrossFit Louvre, Reebok CrossFit Northern Ireland, CrossFit ALC, Reebok CrossFit LifeSpark, CrossFit Tuluka Nuatez, CrossFit Cidade Jardim.
CrossFit Level 2 Certificate Courses: CrossFit Springfield, NorCal CrossFit Santa Clara, Trident CrossFit, CrossFit Atlanta, CrossFit Big Easy, Reebok CrossFit Velocity, Innervate CrossFit.
CrossFit Kids Courses: CrossFit Hampton Roads, CrossFit Santiago.
CrossFit Competitors Courses: CrossFit Crossaxed, CrossFit FX.


"Seasons in the Abyss?" - CrossFit Journal [article]


Talayna Fortunato, 16 minutes of ring dips, 15 minutes of hang power cleans - [video]

Posted by Pukie at 5:00 PM | Comments (187)
December 14, 2014

Sunday 141214

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Post time to comments.

Compare to 131231.

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Steph Smith and Tim Larkin.


Squat Therapy with Austin Begiebing - [video]


Submission deadline for the CrossFit video contest extended to March 16, 2015 - [video]

Posted by Pukie at 5:00 PM | Comments (47)
December 13, 2014

Saturday 141213

Spehar

For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed.

Post time to comments.

heroWOD_NickSpehar_th.jpg

U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke.

Posted by Pukie at 5:00 PM | Comments (132)
December 12, 2014

Friday 141212

Rest Day

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Dusty Payne of CrossFit Waialua and CrossFit Napili after taking second place at the Vans World Cup of Surfing.


"Fit to Teach Episode 6: Challenge Time" - CrossFit Journal [video]


ENVE Company, U.S. Made By Choice.

Posted by Pukie at 5:00 PM | Comments (6)
December 11, 2014

Thursday 141211

3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges

Post time to comments.

1391_th.jpg

Duncan Harrison.


Noah Ohlsen On Yesterday's WOD - [video]


"Breaking the Sound Barrier" - CrossFit Journal [article]

Posted by Pukie at 5:00 PM | Comments (119)
December 10, 2014

Wednesday 141210

In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

Post reps for each set to comments.

1396_th.jpg

Jacob Nester, Durango, Colorado.


Triage With E.C. Synkowski - [video]


"Chan and Dorian Swim the Ironman Course" - CrossFit Journal [video]

Posted by Pukie at 5:00 PM | Comments (125)
December 9, 2014

Tuesday 141209

Barbell Turkish get-up 1-1-1-1-1-1-1 reps

Post loads to comments.

1400_th.jpg

Francesca Emanuele and Ingrid Kantola.


"4 on 1" with Sam Briggs - [video]

Posted by Pukie at 5:00 PM | Comments (92)
December 8, 2014
December 7, 2014

Sunday 141207

For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

Compare to 110224.

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Corey Peck on workout 141023.


Saturday workout with CrossFit Poipu - [video]

Posted by Pukie at 5:00 PM | Comments (143)
December 6, 2014

Saturday 141206

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
95-lb. back squats, 20 reps
30 double-unders

Post rounds completed to comments.

1383_th.jpg

Fight Gone Bad at CrossFit Jozi East, Benoni, South Africa.


Mobility Comes First with Coach Burgener - [video]


"Shane Dorian: Confidence in Big Waves" - CrossFit Journal [video]

Posted by Pukie at 5:00 PM | Comments (122)
December 5, 2014

Friday 141205

Split jerk 5-5-5-5-5 reps

Post loads to comments.

TimWheeledAthleteandCoach_th.jpg

Marc Hino and Tim Lapitan.


Multiple Strategies for Effective Correcting With E.C. Synkowski - [video]

Posted by Pukie at 5:00 PM | Comments (79)
December 4, 2014

Thursday 141204

Rest Day

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Tilda Tahkapaa, Lappeenranta, Finland.


"Fit to Teach Episode 5: Educators and Role Models" - CrossFit Journal [video]


"Life in France? Now is our winter of discontent" by Anne-Elisabeth Moutet.

Post thoughts to comments.

Posted by Pukie at 5:00 PM | Comments (12)
December 3, 2014

Wednesday 141203

For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

Post time to comments.

1385_th.jpg

INOX CrossFit, Brazil.


Emily Bridgers, 16:43 - [video]


"Coach, Counselor or Both?" - CrossFit Journal [article]

Posted by Pukie at 5:00 PM | Comments (175)
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March 7th - 8th
CrossFit Level 2 Certificate Course
Reebok CrossFit Officine
Milano, Italy

— SOLD OUT! —
March 7th - 8th
CrossFit Level 2 Certificate Course
Reebok CrossFit Louvre
Paris, France

— SOLD OUT! —
March 14th - 15th
CrossFit Level 2 Certificate Course
CrossFit Basel
Basel, Switzerland

March 21st - 22d
CrossFit Level 2 Certificate Course
CrossFit Little Hell
Roma, Italy

March 28th - 29th
CrossFit Level 2 Certificate Course
CrossFit Getafe Capital Sur
Madrid, Spain

March 28th - 29th
CrossFit Level 2 Certificate Course
CrossFit Thames
London, UK

April 4th - 5th
CrossFit Level 2 Certificate Course
CrossFit FRA
Frankfurt, Germany

April 4th - 5th
CrossFit Level 2 Certificate Course
Reebok CrossFit 3D
Manchester, UK

AU/NZ

January 17th - 18th
CrossFit Level 2 Certificate Course
CrossFit Rev X
Sydney, Australia

ASIA/RU

— SOLD OUT! —
January 17th - 18th
CrossFit Level 2 Certificate Course
CrossFit Chiwoo
Seoul, Korea

February 21st - 22d
CrossFit Level 2 Certificate Course
CrossFit Chiwoo
Seoul, Korea

March 21st - 22d
CrossFit Level 2 Certificate Course
CrossFit Geraklion
Moscow, Russia

AFR

February 28th - 1st
CrossFit Level 2 Certificate Course
Cape CrossFit
Cape Town, South Africa

Cen/SAm

— SOLD OUT! —
January 31st - 1st
CrossFit Level 2 Certificate Course
CrossFit Cidade Jardim
Sao Paulo, Brazil

— SOLD OUT! —
February 21st - 22d
CrossFit Level 2 Certificate Course
CrossFit Gladius Barra
Rio de Janeiro, Brazil

February 21st - 22d
CrossFit Level 2 Certificate Course
CrossFit EMOM Villa Luro
Buenos Aires, Argentina

March 7th - 8th
CrossFit Level 2 Certificate Course
CrossFit Gladius Barra
Rio de Janeiro, Brazil

— SOLD OUT! —
March 21st - 22d
CrossFit Level 2 Certificate Course
CrossFit High Pulse
Parana, Brazil

April 11th - 12th
CrossFit Level 2 Certificate Course
CrossFit High Pulse
Parana, Brazil

Specialty Seminars

L1 Test Only

US

January 11th
CrossFit Level 1 Certificate Test
NorCal CrossFit
San Jose, CA

January 11th
CrossFit Level 1 Certificate Test
Sandia CrossFit
Albuquerque, NM

January 11th
CrossFit Level 1 Certificate Test
University of Nevada CrossFit
Reno, Nevada

January 11th
CrossFit Level 1 Certificate Test
CrossFit Omaha
Omaha, NE

January 11th
CrossFit Level 1 Certificate Test
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Dallas, TX

January 11th
CrossFit Level 1 Certificate Test
CrossFit Big Easy
New Orleans, LA

January 11th
CrossFit Level 1 Certificate Test
CrossFit Pittsburgh
Pittsburgh, PA

January 18th
CrossFit Level 1 Certificate Test
CrossFit Tarpon Springs
Tarpon Springs, FL

January 18th
CrossFit Level 1 Certificate Test
CrossFit Mayhem
Cookeville, TN

January 18th
CrossFit Level 1 Certificate Test
Iron Oak CrossFit
Houston, TX

January 18th
CrossFit Level 1 Certificate Test
CrossFit Verve
Denver, CO

January 18th
CrossFit Level 1 Certificate Test
Reebok CrossFit One
Canton, MA

January 18th
CrossFit Level 1 Certificate Test
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Minneapolis, MN

January 18th
CrossFit Level 1 Certificate Test
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Albemarle, NC

January 25th
CrossFit Level 1 Certificate Test
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Bridgeport, PA

January 25th
CrossFit Level 1 Certificate Test
CrossFit Federal Hill
Baltimore, MD

January 25th
CrossFit Level 1 Certificate Test
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Portland, OR

January 25th
CrossFit Level 1 Certificate Test
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Goodyear, AZ

January 25th
CrossFit Level 1 Certificate Test
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San Diego, CA

January 25th
CrossFit Level 1 Certificate Test
CrossFit Morristown
Morristown, NJ

January 25th
CrossFit Level 1 Certificate Test
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Van Nuys, CA

January 25th
CrossFit Level 1 Certificate Test
CrossFit Lackland
San Antonio, TX

January 25th
CrossFit Level 1 Certificate Test
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Honolulu, HI

January 25th
CrossFit Level 1 Certificate Test
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Park City, UT

February 1st
CrossFit Level 1 Certificate Test
CrossFit SAC
Sacramento, CA

February 1st
CrossFit Level 1 Certificate Test
CrossFit Chickasaw
Memphis, TN

February 1st
CrossFit Level 1 Certificate Test
CrossFit Hampton Roads
Yorktown, VA

February 1st
CrossFit Level 1 Certificate Test
CrossFit Columbus
Columbus, OH

February 1st
CrossFit Level 1 Certificate Test
This Is CrossFit
Las Vegas, NV

February 1st
CrossFit Level 1 Certificate Test
CrossFit High Performance
Orlando, FL

February 1st
CrossFit Level 1 Certificate Test
CrossFit Petworth
Washington, DC

February 8th
CrossFit Level 1 Certificate Test
CrossFit Omaha
Omaha, NE

February 8th
CrossFit Level 1 Certificate Test
CrossFit Carbon
Vernon Hills, IL

February 8th
CrossFit Level 1 Certificate Test
Rainier CrossFit
Sumner, WA

February 8th
CrossFit Level 1 Certificate Test
CrossFit Mayhem
Cookeville, TN

February 8th
CrossFit Level 1 Certificate Test
CrossFit Strong
Dallas, TX

February 8th
CrossFit Level 1 Certificate Test
NorCal CrossFit
San Jose, CA

February 15th
CrossFit Level 1 Certificate Test
CrossFit SS (South Side)
Jacksonville, FL

February 15th
CrossFit Level 1 Certificate Test
810 CrossFit
Grand Blanc, MI

February 15th
CrossFit Level 1 Certificate Test
CrossFit Ethos
Laguna Hills, CA

February 15th
CrossFit Level 1 Certificate Test
CrossFit Alaska
Anchorage, AK

February 15th
CrossFit Level 1 Certificate Test
CrossFit Verve
Denver, CO

EU

January 11th
CrossFit Level 1 Certificate Test
Reebok CrossFit Officine
Milano, Italy

January 11th
CrossFit Level 1 Certificate Test
CrossFit Thames
London, UK

January 11th
CrossFit Level 1 Certificate Test
Reebok CrossFit Louvre
Paris, France

January 18th
CrossFit Level 1 Certificate Test
CrossFit Dublin
Dublin, Ireland

January 18th
CrossFit Level 1 Certificate Test
Reebok CrossFit Parma
Parma, Italy

January 18th
CrossFit Level 1 Certificate Test
Reebok CrossFit Officine
Milano, Italy

January 18th
CrossFit Level 1 Certificate Test
Reebok CrossFit Almere
Almere, Netherlands

January 25th
CrossFit Level 1 Certificate Test
Reebok CrossFit Louvre
Paris, France

January 25th
CrossFit Level 1 Certificate Test
CrossFit FRA
Frankfurt, Germany

January 25th
CrossFit Level 1 Certificate Test
CrossFit Thames
London, UK

January 25th
CrossFit Level 1 Certificate Test
CrossFit Centrum
Stavanger, Norway

February 1st
CrossFit Level 1 Certificate Test
CrossFit 2725
Sintra, Portugal

February 1st
CrossFit Level 1 Certificate Test
CrossFit Getafe Capital Sur
Madrid, Spain

February 1st
CrossFit Level 1 Certificate Test
Reebok CrossFit Brussels
Brussels, Belgium

February 1st
CrossFit Level 1 Certificate Test
Reebok CrossFit Louvre
Paris, France

February 8th
CrossFit Level 1 Certificate Test
CrossFit Little Hell
Roma, Italy

February 8th
CrossFit Level 1 Certificate Test
Reebok CrossFit Mokotow
Warsaw, Poland

February 8th
CrossFit Level 1 Certificate Test
CrossFit B23
Barcelona, Spain

February 8th
CrossFit Level 1 Certificate Test
Aarhus CrossFit
Aarhus C, Denmark

February 11th
CrossFit Level 1 Certificate Test
Reebok CrossFit Mokotow
Warsaw, Poland

February 15th
CrossFit Level 1 Certificate Test
Reebok CrossFit Velocity
Swansea, UK

February 15th
CrossFit Level 1 Certificate Test
Reebok CrossFit Officine
Milano, Italy

February 15th
CrossFit Level 1 Certificate Test
Reebok CrossFit Mokotow
Warsaw, Poland

February 15th
CrossFit Level 1 Certificate Test
Reebok CrossFit 33100
Tampere, Finland

February 22d
CrossFit Level 1 Certificate Test
CrossFit Little Hell
Roma, Italy

February 22d
CrossFit Level 1 Certificate Test
Reebok CrossFit Almere
Almere, Netherlands

February 22d
CrossFit Level 1 Certificate Test
Reebok CrossFit Mokotow
Warsaw, Poland

February 22d
CrossFit Level 1 Certificate Test
CrossFit Vienna The Loft
Wien, Austria

March 1st
CrossFit Level 1 Certificate Test
CrossFit Thames
London, UK

March 1st
CrossFit Level 1 Certificate Test
CrossFit ALC
Alicante, Spain

March 1st
CrossFit Level 1 Certificate Test
Reebok CrossFit Parma
Parma, Italy

March 8th
CrossFit Level 1 Certificate Test
CrossFit FRA
Frankfurt, Germany

March 8th
CrossFit Level 1 Certificate Test
Reebok CrossFit Mokotow
Warsaw, Poland

March 8th
CrossFit Level 1 Certificate Test
CrossFit Getafe Capital Sur
Madrid, Spain

March 15th
CrossFit Level 1 Certificate Test
Reebok CrossFit Officine
Milano, Italy

March 15th
CrossFit Level 1 Certificate Test
CrossFit Oslo
Oslo, Norway

March 15th
CrossFit Level 1 Certificate Test
CrossFit STHLM (Stockholm)
Stockholm, Sweden

March 15th
CrossFit Level 1 Certificate Test
CrossFit Central London
London, UK

March 22d
CrossFit Level 1 Certificate Test
CrossFit Reebok Nürnberg
Nuernberg, Germany

ASIA/RU

January 11th
CrossFit Level 1 Certificate Test
Innervate CrossFit
Singapore

January 11th
CrossFit Level 1 Certificate Test
Reebok CrossFit MeWellness
Shanghai, China

January 18th
CrossFit Level 1 Certificate Test
CrossFit Insurrecto
Quezon City, Philippines

— SOLD OUT! —
January 25th
CrossFit Level 1 Certificate Test
CrossFit Chiwoo
Seoul, Korea

January 25th
CrossFit Level 1 Certificate Test

Shenzhen, China

February 1st
CrossFit Level 1 Certificate Test
CrossFit Chiwoo
Seoul, Korea

March 1st
CrossFit Level 1 Certificate Test
CrossFit Berloga
Novosibirsk, Russia

March 29th
CrossFit Level 1 Certificate Test
CrossFit Geraklion
Moscow, Russia

AFR

February 1st
CrossFit Level 1 Certificate Test
Cape CrossFit
Cape Town, South Africa

March 22d
CrossFit Level 1 Certificate Test
CrossFit Jozi
Johannesburg, South Africa



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