Saturday 130831

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Post time to comments.

Live stream of the "Hotshots 19" memorial workout event from Prescott, AZ, begins at 1:00 p.m. PT, Saturday.

"Hotshot Wives" - video [ipod] [mov] [HD mov]

Friday 130830

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Compare to 120811.

Thursday 130829

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 130606.

"4 on 1" with Dan Bailey - video [ipod] [mov] [HD mov]

"Meet Clayton Whitted" with Kristi Whitted - video [ipod] [mov] [HD mov]
Support the Families of the Fallen Hotshots, August 31.

Wednesday 130828

Complete the following:
Weighted Dip, 5 rep max
Rest 5 minutes
Weighted Dip, 3 rep max
Rest 5 minutes
Weighted Dip, 1 rep max

Post loads to comments.

Tuesday 130827

Rest Day

"Meet Travis Turbyfill" with Stephanie Turbyfill - video [ipod] [mov] [HD mov]
Support the Families of the Fallen Hotshots, August 31.

"Hotshots 19" memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 1:00 p.m. PT, Saturday, August 31st.

Monday 130826

Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max

Post loads to comments.

"Handstands" with David Durante and Alessandra Pichelli - video [ipod] [mov] [HD mov]

Sunday 130825

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load and time to comments.

Compare to 101025.

"Timing" with Coach Burgener - video [ipod] [mov] [HD mov]

Saturday 130824

Complete as many rounds as possible in 12 minutes of:
5 GHD sit-ups
7 Back extensions
95 pound Overhead squat, 9 reps

Post rounds completed to comments.

"3, 2, 1 Go South" with Pat Sherwood and Ian Wittenber - video [ipod] [mov] [HD mov]

"Being Present" with Valerie Voboril - [video]

Thursday 130822

"Dobogai"

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

Post time to comments.

Wednesday 130821

"Donny"

21-15-9-9-15-21 reps for time of:
225 pound Deadlift
Burpee

Post time to comments.

Join the CrossFit community as we do a fundraising workout, Hotshots 19 Event, August 31st - video [ipod] [mov] [HD mov]

Tuesday 130820

"Falkel"

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

Post rounds completed to comments.

Sunday 130818

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 120918.

"The Angry Surfer" by Hilary Achauer, CrossFit Journal article [pdf]

Top athletes throw down at the 2013 CrossFit Tour - Men [video] Women [video]

Saturday 130817

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 120112.

Friday 130816

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Post time to comments.

Compare to 100830.

"Training in the Heat" by Bill Starr, CrossFit Journal article [pdf]

Wednesday 130814

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 130520.

Tuesday 130813

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130512.

Monday 130812

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Compare to 130128.

The Jercs - video [ipod] [mov] [HD mov]

Sunday 130811

Rest Day

"Making the Most of It" with Gary Kirk - video [ipod] [mov] [HD mov]

"The $4 Million Teacher" by Amanda Ripley, The Wall Street Journal

Saturday 130810

Two rounds for time of:
135 pound Thruster, 30 reps
30 L Pull-ups

Post time to comments.

"Speed" with Coach Burgener - video [ipod] [mov] [HD mov]

Friday 130809

Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips

Post time to comments.

"Let The Games Begin" by Kevin Daigle

Thursday 130808

Ten rounds for time of:
7 Burpees
7 Knees to elbows

Post time to comments.

Tuesday 130806

For time:
30 Snatches

Post time and load to comments.

Monday 130805

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 130513.

Sunday 130804

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

Post loads to comments.

Compare to 050831.

Friday 130802

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 120806.

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