5 rounds for time of:
20 strict ring dips
135-lb. thrusters, 14 reps
There should be no bend of the leg or hip in the strict ring dip.
Post time to comments.
Compare to 140101.
Hang squat snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Chad Mackay, 225-245-260-275-285-295-300 lb. - [video]
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
Post time to comments.
Rest Day
"Fit to Teach Episode 8: Where Teachers Can Dream" - CrossFit Journal [video]
"For Sale: 'Your Name Here' in a Prestigious Science Journal" by Charles Seife, Scientific American.
Post thoughts to comments.
10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Scale pace as needed so that first interval can be maintained for approximately 1 minute.
Post time maintained for each interval to comments.
Lock in the Lats With Sage Mertz - [video]
"Virtuosity 3: Learning to Fail" - CrossFit Journal [article]
Loredo
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Post time to comments.
Compare to 121231.
Group Management With E.C. Synkowski - [video]
"The Wellington School: Building a CrossFit Program" - CrossFit Journal [video]
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.
Clean and Jerk and Double-under Workout With Margaux Alvarez - [video]
"Foundations" by Greg Glassman.
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.
The Bar Muscle-up With David Durante - [video]
Rest Day
"Fit to Teach Episode 7: Positive Results" - CrossFit Journal [video]
"Success is counted sweetest" by Emily Dickinson.
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.
Lauren Brooks, 16 minutes of ring push-ups, 11 minutes of front squats - [video]
"Torpedo School 4: Up From the Depths" - CrossFit Journal [article]
Upright Torso in the Dip With Doug Zakaras - [video]
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.
Providing Praise With E.C. Synkowski - [video]
"Riding the Trail to Confidence" with Kevin Littwin - [video]
Rest Day
"RossFit" - CrossFit Journal - [video]
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.
"Seasons in the Abyss?" - CrossFit Journal [article]
Talayna Fortunato, 16 minutes of ring dips, 15 minutes of hang power cleans - [video]
Handstand walk 100 meters
If you fall, restart at the point of contact furthest from the finish.
Post time to comments.
Compare to 131231.
Squat Therapy with Austin Begiebing - [video]
Submission deadline for the CrossFit video contest extended to March 16, 2015 - [video]
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.
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.
Triage With E.C. Synkowski - [video]
"Chan and Dorian Swim the Ironman Course" - CrossFit Journal [video]
Barbell Turkish get-up 1-1-1-1-1-1-1 reps
Post loads to comments.
"4 on 1" with Sam Briggs - [video]
Rest Day
"Post-Traumatic Stress Disorder: Finding Purpose Through CrossFit" - CrossFit Journal [video]
"How New York City's Steep Cigarette Taxes Create Crime and Grow Big Government" by A. Barton Hinkle.
Post thoughts to comments.
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.
Mobility Comes First with Coach Burgener - [video]
"Shane Dorian: Confidence in Big Waves" - CrossFit Journal [video]
Split jerk 5-5-5-5-5 reps
Post loads to comments.
Multiple Strategies for Effective Correcting With E.C. Synkowski - [video]
Rest Day
"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.
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.
Emily Bridgers, 16:43 - [video]
Weighted pull-ups 5-5-5-5-5-5-5-5-5-5 reps
Post loads to comments.
Behind-the-neck push press: elbow position - [video]
For time:
1.5-pood kettlebell swings, 75 reps
Run 1 mile
1.5-pood kettlebell swings, 75 reps
Post time to comments.
"Level Up!" - CrossFit Journal [article]
"Brooke Ence does Heavy Fran+" - [video]