Saturday 220618
Eva Strong
With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)
♀ 135 lb ♂ 205 lb
Post time to comments.
Scaling:
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.
Intermediate Option:
With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)
♀ 105 lb ♂ 155 lb
Beginner Option:
With a partner, 4 rounds for time of:
24 single-unders (each)
19 hanging knee-raises (total)
2 clean and jerks (total)
400-m run (together)
♀ 65 lb ♂ 95 lb
Monday 220411
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
♀ 24-kg KB ♂32-kg KB
Post time to comments.
Compare to 181201.
Scaling:
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each 30-rep segment.
Intermediate Option:
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
♀ 16-kg KB ♂24-kg KB
Beginner Option:
3 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups
♀ 12-kg KB ♂16-kg KB
Saturday 181201
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 32-kg kettlebell
Women: 24-kg kettlebell
Scroll for scaling options.
Post time to comments.
Compare to 180116.
Related content:
• The American Kettlebell Swing
• The Kipping Pull-Up
Scaling
This classic benchmark is a long workout with significant volume. Reduce the volume or go lighter, but expect to need multiple sets to complete each set of 30 reps.
Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 24-kg kettlebell
Women: 16-kg kettlebell
Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 pull-ups
Men: 16-kg kettlebell
Women: 12-kg kettlebell
Tuesday 180116
Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell
Scroll for scaling options.
Post time to comments.
Compare to 150219.
Related:
• CrossFit WOD 180116 Tips With Rory McKernan
• The Kettlebell Swing
• The Kipping Pull-Up
Scaling this WOD
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets.
Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups
Men: 1-pood kettlebell
Women: 1/2-pood kettlebell
Thursday 150219
Wednesday 140604
21-15-9 reps for time of:
135-lb. squat cleans
Handstand push-ups
Post time to comments.
Guerrero - CrossFit Journal video [ipod] [mov] [HD mov]
Robert Guerrero Vs. Yoshihiro Kamegai, June 21st.
CrossFit Bashers, Can You Be More Constructive?, by Eva M. Selhub, M.D.
Thursday 131017
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 111205.
Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke - video [ipod] [mov] [HD mov]
"Lifeline to Independence" by Anna Woods with Emily Beers, CrossFit Journal article [pdf]
Monday 111205
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Lucas Zepeda 34:04, Tyler Hinz 38:24, Matt Bischel 44:11.
Post time to comments.
Compare to 110216.
"Prescribed Scaling for Women" with Tony Budding and Katie Hogan, CrossFit Journal preview video [wmv] [mov]
"Flipping A Tire" with Rob Orlando - video [wmv] [mov]
WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]
"He that would have fruit must climb the tree."
- Thomas Fuller
Tuesday 110621
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 101230.
"SEALFIT Part 10" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]
Regional Update 4.3 - video [wmv] [mov]
Interview with Chris Kalec, Olympic diver - video [wmv] [mov]
From the Vault: Eva T. on today's WOD - video [wmv] [mov]
"Are you also exposing your private parts to strangers on Facebook?" by Henry Copeland, Blogads.
Wednesday 110216
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Jeremy Thiel 36:43. Post time to comments.
Compare to 100514.
"Challenge Yourself to Something New" with Kosta Xigagos, CrossFit Journal preview video [wmv] [mov]
"Insight Into the 2011 CrossFit Games" with Greg Glassman - video [wmv] [mov]
"You can't build a strong corporation with a lot of committees and a board that has to be consulted every turn. You have to be able to make decisions on your own."
- Rupert Murdoch
Friday 100514
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 091113.
The women's competition at the North Central Regionals, CrossFit Journal preview video [wmv] [mov]
Casey Burgener - 135lb clean plus bands at Westside Barbell - video [wmv] [mov]
"How you start is important, very important, but in the end it is how you finish that counts. It is easier to be a self-starter than a self-finisher. The victor in the race is not the one who dashes off swiftest but the one who leads at the finish. In the race for success, speed is less important than stamina. The sticker outlasts the sprinter in life's race. In America we breed many hares but not so many tortoises."
- B.C. Forbes
Friday 091113
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 090630.
Teaching the Clean to Kids, CrossFit Kids, by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Rob Orlando, One Armed Fran - video [wmv] [mov]
Free Live Webcast, Dr. Barry Sears Zone Nutrition Presentation, Sunday, Nov 15th 9am EST
Tuesday 090630
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 081223.
The Boz and Todd Experience Episode 3 Part 4, CrossFit Journal Preview - video [wmv] [mov]
Ron Higdon on Ricky Fausto (2009 CrossFit Games Competitor) and CrossFit - video [wmv] [mov]
Friday 090306
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
"Fight Gone Bad Strategy", Concept 2 by CrossFit Again Faster, CrossFit Journal Preview - [wmv] [mov]
Tuesday 081223
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Compare to 080224.
Thursday 080403
Rest Day
30 Muscle-ups with Weighted Vest, CrossFit Snohomish - video [wmv] [mp4]
"Geert Wilders Is No Right-Wing Populist" By Henryk M. Broder - Spiegel Online International
"Fitna" - Wikipedia
Post thoughts to comments.
Sunday 080224
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Post time to comments.
Tuesday 080219
Rest Day
"Free Speech and Radical Islam" by Flemming Rose - The Wall Street Journal
Post thoughts to comments.
Monday 070528
Thursday 061207
For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups
Post time to comments.
Wednesday 061122
For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent
Post time to comments.
WOD demo [video]
Monday 060821
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Sunday 060625
Rest Day
Radioblogger.com: "Christopher Hitchens gives color commentary to the Democratic response to policy in Iraq and North Korea" [mp3]
Read or listen and discuss in comments.
Tuesday 060606
Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions
Post time to comments.
WOD demo [video]
Large-Group CrossFit Training - CrossFit Journal, June 2006
Friday 060407
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Compare to 051119.
Sunday 060205
Rest Day
"Public Health Pot Shots", from Reason Magazine.
Read and discuss in comments.
Wednesday 060111
21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups
Post time to comments.
Andreas Kalteis - Muscle-ups [video]
Thursday 051229
For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps
Post time to comments.
From The Journal of Physiology: “Exercise and gene expression: physiological regulation of the human genome through physical activity”
Sunday 051204
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
With 95 pounds Annie 9:47, Eva 10:16, Nicole 12:51 [video]
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