Tuesday 170124

Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold

Post reps, distance and time to comments.

Monday 170123

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each 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 ladder to comments.

Compare to 150804.

Sunday 170122

Rest Day


"Kids Menus Aren't Getting Healthier, New Study Finds," Consumer Reports.

Post thoughts to comments.

Saturday 170121

Snatch balance 3-3-3-3-3 reps

Post loads to comments.

Compare to 150905.

Friday 170120

15-12-9 reps for time of:
135-lb. thrusters
Muscle-ups

Post time to comments.

Compare to 080817.

Thursday 170119

Paul Pena

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Post time for each round to comments.


Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.


Related content:
CrossFit WOD 170119 with Pat Sherwood
Fallen But Never Forgotten
Sprint Posture Drills

Wednesday 170118

Rest Day


"In the Shopping Cart of a Food Stamp Household: Lots of Soda," The New York Times.

Post thoughts to comments.

Tuesday 170117

Power clean 3-3-3-3-3 reps

Post loads to comments.

Compare to 150624.

Monday 170116

5 rounds for time of:
Run 800 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

Post time to comments.

Sunday 170115

For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

Post time to comments.

Compare to 150215.

Friday 170113

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Post time to comments.

Compare to 151130.

Thursday 170112

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 60-lb. dumbbell on the lunges.

Post rounds completed to comments.

Wednesday 170111

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 squats

Post rounds completed to comments.

Tuesday 170110

Rest Day


"Is sugar the world’s most popular drug?" The Guardian.

Post thoughts to comments.

Monday 170109

Overhead squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 160829.

Sunday 170108

Helen

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Post time to comments.

Compare 161027.

Saturday 170107

7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope

Post time to comments.

Friday 170106

Rest Day


"How to Become a ‘Superager’," The New York Times.

Post thoughts to comments.

Thursday 170105

Karen

For time:
150 wall-ball shots, 20-lb. ball

Post time to comments.

Compare to 140531.

Wednesday 170104

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 160111.

Tuesday 170103

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

Post time to comments.

Compare to 141211.

Sunday 170101

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Post time and load to comments.

Compare to 160210.

Saturday 161231

5 rounds for time of:
20 L pull-ups
16 ring dips

Post time to comments.

Compare to 160101.

Friday 161230

Hang squat snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 141230.

Thursday 161229

Rest Day


"The case against sugar," Gary Taubes for Aeon.

Post thoughts to comments.

Wednesday 161228

Nick

12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps
6 handstand push-ups on dumbbells

Post time to comments.

Compare to 120619.

Tuesday 161227

5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions

Post time to comments.

Compare to 150709.

Monday 161226

For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps

Post time to comments.

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