"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 040422 and 041206

Complete as many rounds in twenty minutes as you can of:
95 pound Snatch, 5 reps
3 Muscle-ups

Post rounds and fractions of rounds completed to comments.

Captain Drew, �Rage Ball� (slam, clean, wall, repeat), with 20-pound ball D-ball and ten-foot target. Real Media Player

Rest Day

Girls can jump! http://www.girlscanjump.com/jump-training-techniques.html

Run or Row 10 K

Post time to comments.

Griptopia: http://www.bigsteel.iwarp.com/Articles2/GripFeats.html

Five rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Post time to comments.

Better hops: http://www.strengthcats.com/JDfabulous15.htm

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

A video clip of the 1938 Olympians from Leni Riefenstahl’s video: http://www.leni-riefenstahl.org/downloads/video/olympia-gymnastics.rm

Rest Day

For time:
30 Pull-ups
50 Kettlebell swings, 1.5 pood
75 Sit-ups
50 Push-ups
30 Front squats, 95 pounds
50 Back Extensions
25 Handstand push-ups
30 Hang squat cleans, 95 pounds
30 Knees to elbows
35 Dips
21 Snatches, 95 pounds
75 Sit-ups

Post time to comments.

Josh Everett vs Greg Amundson for Fran's affections. Real Media Player - Windows Media

How many times can you take 135 pounds from ground to overhead in 10 minutes?

Post method, object, and reps to comments.

5 rounds for time of:
Run 400 meters
7 Muscle-ups

Post time to comments.

Decentralized networks, of which the Internet is a breathtaking example, have a distinct organizational edge for positions whose chief merit is being true. Diet is extraordinary in that it affords each of us the opportunity to become experts within the only laboratory that ultimately matters: http://www.dvdmon.com/pp/references.asp

Rest Day

Back Squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Swim smart – “Total Immersion”

“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

Cindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.

The Vancouver boys, Craig, Kirk, and Andrew with another installment of CrossFit Nation. Let’s support these great guys with some positive inputs on technique; they’re just getting started!

"Fight Gone Bad!"

This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good 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. 405 is the score to beat.

Compare to 041201.

Rest Day

Back Squat 3-2-2-2-1-1-1-1-1 reps

After all 9 sets practice the stunt below. Report results to comments.

Push press 3-2-2-2-1-1-1-1-1 reps

After all 9 sets practice the stunt below. Report results to comments.

Rest Day

From Hickok Sports, a history of gymnastics.

Complete as many rounds in twenty minutes as you can of:
10 Pull-ups
10 Ring Dips (or 15 Bar dips)
10 Lunge steps

Post rounds and fractions of rounds completed to comments.

Giant rubber bands (8848T32) from McMaster at an unbeatable price.

“Helen”

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 040414 and 040108 . Post time to comments.

For time:
25 Handstand push-ups
25 Overhead squats, 95 pounds
25 Pull-ups
25 Double unders
25 Pass-throughs
25 One legged squats
25 Muscle-ups

Post time to comments.

Rest Day

Deadlift 10-10-10-10-10-10-10 reps

Post loads to comments.

Run 5K

Post time to comments.

For time:
15,12, and 9 rep rounds of:
Dumbbell Thruster
Pull-ups

For the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.

Post time to comments.

Rest Day

Front Squat 10-10-10-10-10 reps.

Post loads to comments.

Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball

Post rounds and fractions of rounds completed to comments.

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Post time to comments.

Rest Day