Wednesday 141231

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.

Demonstration With E.C. Synkowski - [video]

Archived coverage from the 2009, 2010, 2011, 2012 and 2013 CrossFit Games has been released.

Tuesday 141230

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]

"You've Gotta Try CrossFit!" - CrossFit Journal [article]

Monday 141229

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.

Saturday 141227

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.

Friday 141226

21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions

Post time to comments.

Compare to 091004.

Elbow Tactile Cue With Doug Zakaras - [video]

Thursday 141225

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]

Tuesday 141223

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.

Monday 141222

Deadlift 1-1-1-1-1-1-1 reps

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Compare to 120417.

Sunday 141221

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]

Friday 141219

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]

Thursday 141218

Run 1 mile

Post time to comments.

Compare to 140313.

Upright Torso in the Dip With Doug Zakaras - [video]

"The Death of Diversity" - CrossFit Journal [article]

Wednesday 141217

Paul

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]

Monday 141215

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]

Sunday 141214

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]

Saturday 141213

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.

Thursday 141211

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

Post time to comments.

Noah Ohlsen On Yesterday's WOD - [video]

"Breaking the Sound Barrier" - CrossFit Journal [article]

Wednesday 141210

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.

Tuesday 141209

Barbell Turkish get-up 1-1-1-1-1-1-1 reps

Post loads to comments.

"4 on 1" with Sam Briggs - [video]

Sunday 141207

For time:
Row 1,000 meters
40-lb. dumbbell snatches, 50 reps
Row 750 meters
40-lb. dumbbell snatches, 35 reps
Row 500 meters
40-lb. dumbbell snatches, 20 reps

These are one-arm squat snatches, alternating arms.

Post time to comments.

Compare to 110224.

Saturday workout with CrossFit Poipu - [video]

Saturday 141206

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]

Friday 141205

Split jerk 5-5-5-5-5 reps

Post loads to comments.

Multiple Strategies for Effective Correcting With E.C. Synkowski - [video]

Wednesday 141203

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.

Tuesday 141202

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]

Monday 141201

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]

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