Saturday 161231
Related content:
• The L-sit Pull-up
• Pull-up Bar Drills: L Pull-up
• The Ring Dip
• Kipping Ring Dip
Friday 161230
Related content:
• The High Hang Snatch with Coach Burgener
Wednesday 161228
Nick
12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps
6 handstand push-ups on dumbbells
Post time to comments.
Compare to 120619.
Tuesday 161227
5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions
Post time to comments.
Compare to 150709.
Monday 161226
For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps
Post time to comments.
Saturday 161224
Dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders
Post loads and jump-rope reps to comments.
Friday 161223
Tiff
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
Post rounds completed to comments.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
Wednesday 161221
Rest Day
"Study Tied to Food Industry Tries to Discredit Sugar Guidelines," The New York Times.
Post thoughts to comments.
Tuesday 161220
For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders
Post time to comments.
Compare to 080531.
Monday 161219
10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 140620.
Sunday 161218
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 160609.
Saturday 161217
Rest Day
"Cheyenne Police Department creates position to address recruiting issues," Wyoming Tribune Eagle.
Post thoughts to comments.
Friday 161216
Johnson
Complete as many rounds in 20 minutes as you can of:
245-lb. deadlifts, 9 reps
8 muscle-ups
155-lb. squat cleans, 9 reps
Post rounds completed to comments.
Compare to 100709.
Thursday 161215
5 rounds for time of:
12 left-arm kettlebell snatches, 1.5 pood
12 right-arm kettlebell snatches, 1.5 pood
15-ft. rope climbs, 3 ascents
250-m row
Rest 3 minutes
Post time to comments.
Wednesday 161214
For time:
30 wall-ball shots, 30-lb. ball
Run 1 mile
30 wall-ball shots, 30-lb. ball
Post time to comments.
Tuesday 161213
Rest Day
"Coke targets 'foodies' as more people move away from sodas," AP News.
Post thoughts to comments.
Monday 161212
For time:
20-calorie bike
165-lb. clean and jerks, 20 reps
20-calorie bike
If you don’t have an indoor bike, use a rower.
Post time to comments.
Sunday 161211
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max L-sit hold for time
Post loads and time in L-sit holds to comments.
Saturday 161210
3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups
Compare to 101208.
Friday 161209
Rest Day
"Life Expectancy In U.S. Drops For First Time In Decades, Report Finds," NPR.
Post thoughts to comments.
Thursday 161208
Elizabeth
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Post time to comments.
Compare to 160728.
Tuesday 161206
21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
95-lb. shoulder presses
Post time to comments.
Monday 161205
Rest Day
"Nearly half of America’s overweight people don’t realize they’re overweight," The Washington Post.
Post thoughts to comments.
Sunday 161204
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
20 one-legged squats, alternating
10 box jumps, 36-in. box
Post rounds completed to comments.
Friday 161202
Manuel
5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters
Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.
Post reps completed to comments.
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.
Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.
Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.
Thursday 161201
Rest Day
"Use of statins increases risk of developing diabetes by 46 percent," Science Daily.
Post thoughts to comments.
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