Friday 140829
30-20-10 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Post time to comments.
Thursday 140828
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best 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.
Compare to 130922.
Generating power in the push press with Brett Fforde - [video]
Wednesday 140827
For as long as you can continue, up to 30 minutes:
1 muscle-up every 15 seconds
OR
10 pull-ups and 10 dips every minute
Post time to comments.
Compare to 040909.
Tuesday 140826
Rest Day
"The People of CrossFit Jozi" - CrossFit Journal [video]
Roger Ballen's "Asylum of the Birds".
Post thoughts to comments.
Monday 140825
Overhead squat development with Pat Sherwood - [video]
Sunday 140824
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells
Post time to comments.
Saturday 140823
In front of a clock set for 12 minutes:
1 minute of 115-lb. power snatches
1 minute of GHD sit-ups
2 minutes of 115-lb. power snatches
2 minutes of GHD sit-ups
3 minutes of 115-lb. power snatches
3 minutes of GHD sit-ups
Post reps for each set to comments.
Arm speed in the jerk with Coach Burgener - [video]
Thursday 140821
Complete as many rounds as possible in 20 minutes of:
10 burpee pull-overs
30 squats
60 seconds of handstand hold
This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.
Post rounds completed to comments.
"Amazing Grace" - CrossFit Journal [article]
Coaching the thruster with Cameron Soden - [video]
Wednesday 140820
The Gymnastics Planche with David Durante - [video]
Tuesday 140819
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Post time to comments.
Compare to 131219.
Front squat development with Pat Sherwood - [video]
"Sub-3 Minutes with Nicole Carroll and Kurt Roderick": CrossFit Training and Certifications - [video]
Sunday 140817
Fixing the immature overhead squat with Miranda Oldroyd - [video]
Saturday 140816
JBo
Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps
Post rounds completed to comments.
Friday 140815
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Thursday 140814
Rest Day
The Holy Land With Russell Berger: Part 1 - CrossFit Journal [video]
Has the 'Libertarian Moment' Finally Arrived? by Robert Draper, The New York Times.
Post thoughts to comments.
Wednesday 140813
10 2-minute rounds of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories
Rest 1 minute between rounds. Post number of calories rowed each round to comments.
The Kettlebell Dead Clean with Jeff Martone - [video]
Tuesday 140812
Sumo deadlift 3-3-3-3-3 reps
Post loads to comments.
Emotions in Motion - CrossFit Journal [article]
The dip-drive in the push press with Austin Begiebing - [video]
Monday 140811
5 rounds for time of:
135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders
Post time to comments.
Compare to 110511.
Kipping pull-up fix with Cameron Soden - [video]
Dave Castro on the CrossFit Team Series - [video]
Sunday 140810
Rest Day
Saturday 140809
Complete as many rounds as possible in 30 minutes of:
12 walking lunge steps
15 GHD sit-ups
15 hip extensions
5 muscle-ups
Post rounds completed to comments.
Compare to 080712.
Overhead position in the press with Bethanie Giardina - [video]
Brandon Cunningham sets the American Record for the 500-m row with a 1:17.2 - [video]
Friday 140808
Set-up position in the squat with Austin Begiebing - [video]
Thursday 140807
3 rounds for time of:
35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps
Post time to comments.
Tuesday 140805
10 1-minute rounds of:
315-lb. deadlifts, 3 reps
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Rest 2 minutes between rounds. Post number of burpees completed each round to comments.
The posterior chain in the squat with Miranda Oldroyd - [video]
Monday 140804
5 rounds for time of:
500-meter row
50 squats
30 back extensions
Post time to comments.
Compare to 071230.
Torpedo School 3: Start Me Up - CrossFit Journal article [pdf]
Sunday 140803
Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double-unders
Post rounds completed to comments.
Squat development with Pat Sherwood - [video]
Saturday 140802
Rest Day
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