For time:
100 Double-unders
135 pound Clean, 45 reps
45 Ring Dips
100 Double-unders

Post time to comments.

"Squat Depth" by Mark Rippetoe - video [wmv]

Complete as many rounds as possible in 20 minutes of:
7 Pull-ups
14 Push-ups
21 Squats

Post rounds and fractions of rounds completed to comments.

Miranda Oldroyd's hotel modification of today's WOD - video [wmv]

"Fran"

Three rounds, 21-15-9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

"Air Squat with Sebastian", CrossFit Journal preview video [wmv]

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

The Sumo Deadlift High-pull with Matt Swift - video [wmv]

Three rounds for time of:
50 Burpees
50 Kettlebell swings, 1.5 pood

Post time to comments.

"Andrew Bernstein on Stress: Parts 7-8", CrossFit Journal preview video [wmv]

Clean 1-1-1-1-1-1-1 reps

Post loads to comments.

"Fran" at the Arnold Sports Festival - video [wmv]

With a continuously running clock do one pull-up the first minute, two
pull-ups the second minute, three pull-ups the third minute...
continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

"Developing the Behind-the-Neck Split Jerk With Coach B: Part 2" by Again Faster Equipment, CrossFit Journal preview video [wmv]

For time:
50 Ring Dips
35 Burpees
50 Push-ups
35 Burpees
50 Handstand push-ups
35 Burpees

Post time to comments.

"King Kong With Walls" at the Arnold Sports Festival by Again Faster Equipment - video [wmv]

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Post time to comments.

"Butterfly Pull-up Technique with Chris Spealler and Christy Phillips - video [wmv]

Front Squat 3-3-3-3-3 reps

Post loads to comments.

"Sifting Through the Masses" with Greg Glassman, CrossFit Journal preview video [wmv]

For time:
42 Box Jumps, 24" box
115 pound Push press, 21 reps
36 Box Jumps, 24" box
115 pound Push press, 18 reps
30 Box Jumps, 24" box
115 pound Push press, 15 reps
24 Box Jumps, 24" box
115 pound Push press, 12 reps

Post time to comments.

"CrossFit Powerlifting Division", CrossFit Journal preview video [wmv]

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Arnold at the Arnold Sports Festival - video [wmv]

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 time to comments.

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

We require the following up to date info from all Members in order to update our Member database in Zen Planner.

Full Name

Full Address (Street number and street, city and postal code)

Home Telephone

Cell Number

E-mail address

Birthday

Company

Any additional info that you would like to include in your profile

Also, please include any issues or suggestions for the new website and we will look into them ASAP.

Please e-mail your info to Lori at lapossamai@hotmail.com.

For time:
225 pound Deadlift, 21 reps
25 Burpees
225 pound Deadlift, 18 reps
25 Burpees
225 pound Deadlift, 15 reps
25 Burpees
225 pound Deadlift, 12 reps
25 Burpees

Post time to comments.

"Ideal Ready State" by Kelly Starrett, CrossFit Journal Preview - video [wmv]

"Helen"

Three rounds for time:
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Post time to comments.

"Erin Cafaro Learns to Run" Part 1 with Dr. Romanov, a CrossFit Journal preview video [wmv]

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

GHD Sit-ups 15-15-15

Post loads to comments.

"SEALFIT Part 6" by Rogue Fitness, CrossFit Journal preview 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 five rounds to comments.

"Muscle-Up Progressions" with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv]

Clean and Jerk 1-1-1-1-1-1-1 reps

Back Extensions 20-20-20

Post loads to comments.

"The Spealler Warm-Up" with Chris Spealler, CrossFit Journal preview video [wmv]

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

CrossFit Kids at the Arnold Sports Festival with Miranda Oldroyd- video [wmv]

Row 5 K

GHD Sit-ups 15-15-15

Post time to comments.

The History of the CrossFit Games by Reebok - video [wmv]

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 CTB Pull-ups
15 Steps, Walking Lunge steps

Post rounds completed to comments.

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

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

"Dynamic-Effort Day at Westside Barbell Part 3" with Brandon Lilly, CrossFit Journal preview video [wmv]

Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Post rounds completed to comments.

"Breathe and Fire" with Greg Amundson by Again Faster Equipment - video [wmv]

Back Squat 3-3-3-3-3-3-3 reps

Back Extensions 20-20-20

Post loads to comments.

"Questions For Rob Orlando" - video [wmv]

Five rounds for time of:
155 pound Clean, 9 reps
6 Muscle-ups

Post time to comments.

Week 1 of the Reebok CrossFit Games Open at CrossFit Central - video [wmv]

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

"Mikko Salo: Coming to America--Boston and Reebok Part 2", CrossFit Journal preview video [wmv]

10 Rounds for time of:

10 Pull-ups

20 Push-ups

30 Squats

Post time to comments.

"Powerlifting for CrossFitters" with Mark Bell, CrossFit Journal preview video [wmv]

Split Jerk 1-1-1-1-1-1-1 reps

GHD Sit-ups 15-15-15

Post loads to comments.

"Developing the Behind-the-Neck Split Jerk With Coach B: Part 3" with Coach Mike Burgener and Dave Lipson by Again Faster Equipment, CrossFit Journal preview video [wmv]

Five rounds for time of:

5 Muscle-ups

10 CTB Pull-ups

Post time to comments.

"Butterfly Pull-up Technique with Chris Spealler and Christy Phillips - video [wmv]

21-15-9 reps rounds for time of:

Deadlift 225 pounds

Burpees

Post time to comments.

"Weightlifting with Chad Vaughn" by Again Faster Equipment, CrossFit Journal preview video [wmv]

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

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