Run 5 K

Post time to comments.

"Powerlifting/Metcon Competition" at CrossFit Goodland - video [wmv]

Shoulder Press or Bench Press 3x2xM.E.

Rest 5 minutes.

"Daniel"

For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

Post loads and time to comments.

"Pose Body Position and Gravity" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv]

Snatch 7x1xM.E.

Rest 5 minutes.

Complete as many rounds as possible in ten minutes of:

135 pound Snatch, 6 reps

12 Box Jumps, 24” box

18 Double-unders

Post loads and rounds completed to comments.

Katie Hogan Vs Lindsey Valenzuela on the Thruster Ladder at the Southern California Regional - video [wmv]

Back Squat 5x2x83%

Rest 5 minutes.

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of

rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight

intervals. Unit for the row is "calories".

Post loads and Tabata score for each exercise to comments and total

for final score.

"Camaraderie" from the Southern California Regionals - video [wmv]

Deadlift 3x2xM.E.

Rest 5 Minutes.

21-15-9 reps of:

225 pound Deadlift

135 pound Overhead squat

Post loads and time to comments.

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

Push Press 5x2x81%

Rest 5 minutes.

For time:

50 Wall ball shots, 20 pound ball

10 Muscle-ups

40 Wall ball shots, 20 pound ball

8 Muscle-ups

30 Wall ball shots, 20 pound ball

6 Muscle-ups

20 Wall ball shots, 20 pound ball

4 Muscle-ups

10 Wall ball shots, 20 pound ball

2 Muscle-ups

Post load and time to comments.

"Forward Rolls" with Jeff Tucker and Jeannie Bassi by Again Faster Equipment, CrossFit Journal preview video [wmv]

Front Squat 3x3xM.E.

Rest 5 minutes.

Ten rounds for time of:

135 pound Front squat, 7 reps

7 Burpees

7 Pull-ups

7 Handstand push-ups

Post load and time to comments.

The High Ropes Course at the 2011 Summer Affiliate Gathering - video [wmv] 

Deadlift 5x5x83%

Rest 5 minutes.

Complete as many rounds as possible in 20 minutes of:

15 Pull-ups

20 Toes to bar

25 Burpees

Post load and rounds completed to comments.

"Running Drills Part 3" with Brian MacKenzie, CrossFit Journal preview video [wmv]

Ingredients:

6 eggs

1/4 cup coconut oil

1/4 cup coconut milk

2-3 tablespoons raw honey

1 teaspoon vanilla extract

1/2 cup coconut flour

1/2 teaspoon baking powder (aluminum free)

2 teaspoons cinnamon

1/2 teaspoon sea salt

2 apples (both peeled)

Directions:

Preheat oven to 350 degrees.  Whisk the eggs, coconut milk, honey, vanilla and one pureed apple together. Combine coconut flour, baking powder, cinnamon and sea salt. Stir the dry ingredients into the wet. Measure out the coconut oil (melt oil), and add into the batter and mix. Cut the second peeled apple in half. Cut one half into slices and the other half into small pieces. Add the diced apple pieces into the batter. Grease all sides of a 8”x8” pan.  Pour the batter into your greased pan. Place apple slices all over the cake and sprinkle with cinnamon. You can also drizzle some honey over the apple slices and then sprinkle with cinnamon. Bake for 25-30 minutes, until browned on top and a toothpick comes out clean.  

Snatch Balance 7x1xM.E.

Rest 5 minutes.

135 pound Overhead Squat, 10 reps

50 Sit-ups

135 pound Overhead Squat, 8 reps

40 Sit-ups

135 pound Overhead Squat, 6 reps

30 Sit-ups

135 pound Overhead Squat, 4 reps

20 Sit-ups

135 pound Overhead Squat, 2 reps

10 Sit-ups

Post loads and time to comments.

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

Clean and Jerk 7x1xM.E.

Rest 5 minutes.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Post loads and time to comments.

"The Clean and Jerk" by Mike Burgener - video [wmv]

Hang Power Clean 5x3xM.E.

Rest 5 minutes.

Three rounds for time of:

135 pound Hang power cleans, 15 reps

15 Burpees

Post loads and time to comments.

CrossFit Bolton - Alex/Jimmy WOD Demo

Front Squat 7x1xM.E.

Rest 5 minutes.

50-40-30-20-10 rep rounds for time of:

Front squat, 95 pounds

Pull-ups

Post time to comments.

 "Warming Up With Rory and Nick" at Aspen CrossFit, CrossFit Journal preview video [wmv]

21-18-15-12-9-6-3 rep rounds for time of:

Kettlebell Swings, 1.5 pood

Push-ups

Burpees

Post time to comments.

"Gravity, Speed and Acceleration" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv]

Seven rounds for time of:

10 Wallball shots, 20 pound ball

10 Pull-ups

Post time to comments.

110711 WOD Demo - Eric Vandermeersch - CrossFit Mississauga

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total to comments.

"The Stance" with Coach Mike Burgener, CrossFit Journal preview video [wmv] 

"Fran"

Three rounds, 21-15-9 reps, for time of:

95 pound Thruster

Pull-ups

Post time to comments.

"Our Sport" from the South Central Regional - video [wmv]

Snatch 5x2x80%

Rest 5 minutes

For time:

Run 800 meters

Snatch, 30 reps

Run 800 meters

Post loads and time to comments.

"Running Drills: Part 4" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv]

Deadlift 5x3x81%

Rest 5 minutes.

"Morrison"

50-40-30-20 -10 rep rounds for time of:

Wall ball shots, 20 pound ball

Box jump, 24 inch box

Kettlebell swings, 1.5 pood

Post loads and time to comments.

"Tabata Swimming" with Chris Michelmore and Brian Nabeta - video [wmv] 

“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 time for each of the five rounds to comments.

"CrossFit Changed My Life: Patrick James", CrossFit Journal preview video [wmv]

Front Squat 5x3x83%

Rest 5 minutes.

Three rounds for time of:

135 pound Front squat, 12 reps

12 Burpees

12 Pull-ups

Post loads and rounds completed to comments.

"Jason Khalipa is Ready" - video [wmv]

Power Clean 5x2x80%

Rest 5 minutes.

Five rounds for time of:

135 pound Power Clean, 10 reps

10 Ring Dips

Post loads and time to comments.

WOD Demo at CrossFit Santa Cruz - video [wmv]

Four rounds for time of:

30 Walking Lunge Steps, 45 pounds overhead

30 Box Jumps, 24”

30 Pull-ups

Post time to comments.

"Number 1 and Number 2: A Day of Training" with Graham Holmberg and Rich Froning Jr., CrossFit Journal preview video [wmv]

Shoulder Press 5x4x80%

Rest 5 minutes.

For time:

Run 800 meters

30 Handstand push-ups

Run 800 meters

Post loads and time to comments.

"Can't Quit, Not Acceptable" with Kristan Clever by Rogue Fitness - video [wmv] 

Snatch 5x1x90%

Rest 5 minutes.

Seven rounds of:

35 Double-unders

1 Snatch

Make one snatch attempt per round.

Post loads and time to comments.

"Running Drills: Part 5" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv]

Deadlift 5x5x71%

Rest 5 minutes.

Complete as many rounds as possible in five minutes of:

275 pound Deadlift, 3 reps

115 pound Push press, 7 reps

Post loads and time to comments.

"Tabata Swimming" with Chris Michelmore and Brian Nabeta - video [wmv] 

Five rounds for time of:

95 pound Thruster, 15 reps

15 Bar-facing Burpees

Post time to comments.

"So Cal Qualified Athletes" - video [wmv

Back squat 5x2x78%

Rest 5 minutes.

"Wilmot"

Six rounds for time of:

50 Squats

25 Ring dips

Post loads and time to comments.

The Final Women's Event at the NorCal Regional

Clean 5x2x80%

Rest 5 minutes.

21-15-9 reps for time of:

24" Box jump

95 pound Clean

Chest to bar Pull-ups

Post loads to comments.

"Handstand Push-Up Progression: Part 1" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] 

For time:

50 Pull-ups

10 Burpees

40 Pull-ups

20 Burpees

30 Pull-ups

30 Burpees

20 Pull-ups

40 Burpees

10 Pull-ups

50 Burpees

Post time to comments.

"Running Drills: Part 6" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] 

Shoulder Press 5x2x76% (sets x reps x % of 1 rep max)

Rest 5 minutes.

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

10 Wall ball shots, 20 pound ball

15 Kettlebell swings, 1.5 pood

Post time to comments.

Tune in to the 2011 CrossFit Games on ESPN3, Friday July 29th at 6:00pm PDT - video [wmv]

Hang Power Clean 5x2x80%

Rest 5 minutes.

Five rounds for time of:

135 pound Hang Power Clean, 10 reps

15 Toes to bar

20 Double-unders

Post loads and time to comments.

"Inside a Strongman Seminar: Atlas Stones" with Rob Orlando, CrossFit Journal preview video [wmv] 

Run 10 K

Post time to comments.