Deadlift 3x3x97%

Rest 5 minutes.

“Diane”

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Post load and time to comments.

"CrossFit UFC Throwdown", CrossFit Journal preview video [wmv]

Clean and Jerk 7x1xM.E.

Rest 5 minutes.

6 rounds for time of:

Run 400 meters

25 Burpees

Post loads and time to comments.

"Kendrick Farris Gets His First Kipping Pull-up" by Again Faster Equipment - video [wmv]

Squat 5x2x82%

Rest 5 minutes.

Four rounds for time of:

30 Walking Lunge Steps, 45 pounds overhead

30 Box Jumps, 24” box

25 Pull-ups

Post load and time to comments.

"Running Drills: Part 1" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv]

Press 3x2x95%

Rest 5 minutes.

For time:

Run 1600 meters

95 pound Thruster, 21 reps

21 Pull-ups

Run 800 meters

95 pound Thruster, 15 reps

15 Pull-ups

Run 400 meters

95 pound Thruster, 9 reps

9 Pull-ups

Post time to comments.

"Handstand Push-up Drills With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv]

Back Squat 3x3x98%

Rest 5 minutes.

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Post load and time to comments.

"Heart" with Heather Scaglione - video [wmv]

Deadlift 5x5x82%

Rest 5 minutes.

Double-under for 2 minutes

Sit-up for 2 minutes

Double-under for 90 seconds

Sit-up for 90 seconds

Double-under for 1-minute

Sit-up for 1-minute

Double-under for 30 seconds

Sit-up for 30 seconds

Post load and number of sit-ups and double-unders to comments.

"SEALFIT Part 10" by Rogue Fitness, CrossFit Journal preview video [wmv] 

Front Squat 5x3xM.E.

Rest 5 minutes.

For time:

100 Pull-ups

100 Squats

100 Burpees

Post loads and time to comments.

"Running Drills: Part 2" with Brian MacKenzie, CrossFit Journal preview video [wmv]

Split Jerk 5x2x79%

Rest 5 minutes.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Rest 5 minutes.

GHD Sit-ups 3x20

Post load and number of minutes completed to comments.

Week 4 Reebok CrossFit Games Regional Teaser - video [wmv]

Deadlift 5x5x83%

Rest 5 minutes.

70-60-50-40-30 rep rounds for time of:

Double-unders

Sit-ups

Post load and time to comments.

"Striking Foot and Fist" with George Ryan, CrossFit Journal preview video [wmv]

Push Jerk 5x2x80%

Rest 5 minutes.

"Helen"

Three rounds for time:

Run 400 meters

1.5 pood Kettlebell swings, 21 reps

12 Pull-ups

Post load and time to comments.

"Learning How to Row With an Olympian: Part 2" with Erin Cafaro, CrossFit Journal preview video [wmv]

Academy of Lions CrossFit is planning an event that will help promote CrossFit in Ontario.

They started a project two years ago training homeless kids in CrossFit and integrating them into the operations of their gym and community. They have since launched a Non-Profit Foundation and one of the kids who was homeless is now going on a great trip. His success story is incredible.

Here is a recent CBC Radio piece that describes it all.

http://www.cbc.ca/metromorning/episodes/2011/05/17/the-academy-of-lions/

They are trying to raise $5000 to help poor communities in Peru and also help Amedeo learn new skills and get new opportunities.

They are going to accomplish this via a Burpee FlashMob on June 11.

Here is a video that describes the event.

http://www.youtube.com/watch?v=QISrjn28NsU

They have a temporary page up that shows the details and you can visit it to learn more.

www.OPERATIONPERU.com

You can support them by coming down to the FlashMob and wearing the Official Shirt. Details are in the video link posted above.

They are also going to host a party back at their gym afterwards and everyone is welcome to come.

Deadlift 5x5x80%

Rest 5 Minutes.

10 Rounds for time of:

10 Pull-ups

10 Burpees

Post load and time to comments.

"UFC Fan Expo CrossFit Edition" - video [wmv] [mov] and "UFC CrossFit Fun" - video [wmv]

Overhead Squat 5x2x81%

Rest 5 minutes.

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Post load and time to comments.

"Women Of The 2010 CrossFit Games" - video [wmv]

Deadlift 3x2x91%

Rest 5 minutes.

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Post time to comments.

A Glimpse at Mikko's 2011 Games Training - video [wmv]

Push Press 3x2x88%

Rest 5 minutes

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

Rest 5 minutes.

GHD Sit-ups 3x20

Post loads and rounds completed to comments.

"The Position: Part 5-The Pull-up" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv]

Power Clean 7x1xM.E.

Rest 5 Minutes.

"Badger"

Complete three rounds for time of:

95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post load and time to comments.

Coach Mike Burgener works with Austin Malleolo by Again Faster Equipment - video [wmv] 

Weighted Pull-ups 7x1xM.E.

Rest 5 minutes.

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (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.

Post load and add your points and post them to comments.

"Coaches Prep Course: Managing Heavy Days" with Adrian Bozman, CrossFit Journal preview video [wmv] 

Back Squat 3x2x91%

Rest 5 minutes.

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Rest 5 minutes.

Back Extensions 3x20

Post reps for both exercises in all rounds.

"How To Miss" with Coach Mike Burgener - video [wmv] 

Overhead Squat 3x2xM.E.

Rest 5 minutes

Three rounds for time of:

135 pound Overhead squat, 10 reps

50 Double-unders

Post load and time to comments.

"Shoes, Barefoot Running and Lance Armstrong" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv]

Push Jerk 5x2x79%

Rest 5 minutes.

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Rest 5 minutes.

GHD Sit-ups 3x20

Post load and time to comments.

"Max 25lb Weighted Pull-ups" with Dave Castro, Dave Lipson, Mikko Salo, Juha Kangasniemi and Christy Phillips - video [wmv] 

"Ryan"

Five rounds for time of:

7 Muscle-ups

21 Burpees

or

Complete as many rounds as possible in 20 minutes of:

20 Pull-ups

20 Ring Dips

20 Burpees

Rest 5 minutes.

Back Extensions 3x20

Post time to comments.

Deadlift 5x5x81%

Rest 5 minutes.

30 Walking lunge steps

21 Pull-ups

21 Sit-ups

30 Walking lunge steps

18 Pull-ups

18 Sit-ups

30 Walking lunge steps

15 Pull-ups

15 Sit-ups

30 Walking lunge steps

12 Pull-ups

12 Sit-ups

30 Walking lunge steps

9 Pull-ups

9 Sit-ups

30 Walking lunge steps

6 Pull-ups

6 Sit-ups

Post load and time to comments.

One hand Muscle-up by George Piwko - video [wmv] [mov]

Complete as many rounds as possible in 20 minutes of:

95 pound Snatch Grip Deadlift, 9 reps

95 pound Power Snatch, 6 reps

95 pound Overhead Squat, 3 reps

Post rounds completed to comments.

"Whatever Doesn't Kill You Makes You Feel More Alive" with Eric Bach, CrossFit Journal preview video [wmv]

Hang Power Clean 7x1xM.E.

Rest 5 minutes.

Five rounds for time of:

95 pound Power Clean, 15 reps

Run 400 meters

Post load and time to comments.

Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] 

Bench Press 3x2x89%

Back Squat 5x2x82%

Rest 5 minutes.

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Post loads and times for each round to comments.

"Crash Course: The Butterfly Kip" with Chris Spealler, CrossFit Journalpreview video [wmv] [mov]

Submission Wrestling Classes at CFM!

Some of you have been waiting a long time for this.... 

Submission wrestling is a catch-all term for all disciplines of ground fighting. Brazilian Jiu Jitsu, collegiate wrestling, Russian Sambo are some of the few styles that combine to make up this challenging, functional and interesting class. Whether you want a great workout, self defence, a new challenge or all three, come on out on Thursdays at 7pm. It's going to be a lot of fun.

$10 for members of CFM

$20 for non-members

Instructors:

Katija Bonin

Eric Vandermeersch

For time:

200 Kettlebell Swings, 1.5 pood

20 Muscle-ups

In lieu of Muscle-ups do 5 Pull-ups and 5 Ring Dips for each Muscle-up.

Partition the reps any way you like.

Post time to comments.

Practice CrossFit Workout by CrossFit Again Faster, CrossFit Journal Preview - video [wmv]

Back Squat 3x3x92%

Rest 5 minutes.

"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 load and total reps from all 32 intervals to comments.

Jake Cutting deadlifts a record 556.5lbs at the Western States Police and Fire Games - video [wmv] 

Deadlift 3x3x92%

Rest 5 minutes.

For time:

Run 400m

21 Power Cleans, 95 pounds

Run 400m

15 Power Cleans, 95 pounds

Run 400m

9 Power Cleans, 95 pounds

Post load and time to comments.

 "Seasons, Sport and CrossFit" from the CrossFit Coach's Prep Course - video [wmv]

Thruster 7x1xM.E.

Rest 5 minutes.

"Karen"

For time:

150 Wallball shots, 20 pound ball

Post load and time to comments.

"Teaching Perception" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] 

For time:

100 Squats

30 Box Jumps, 20 inches

30 Kettlebell swings, 1.5 pood 

30 Sit-ups

30 Pull-ups

30 Burpees

30 Wall-ball shots, 20 pound ball

Run 800m

Post time to comments.

"Breath" with Coach Mike Burgener and Kevin Montoya by Again Faster Equipment - video [wmv]

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Power Clean, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

"Coaches Prep Course: Programming Bias vs. Targeting" with Chris Spealler, CrossFit Journal preview video [wmv]