Fees

Four rounds for time of:
40 Double-unders
30 Box jump, 24"
20 Walking lunge steps
10 Burpees

Post time to comments.

"Finding and Developing Your Handstand Push-Up" with Carl Paoli, CrossFit Journal preview video [wmv]

135 pound Thruster, 100 reps for time

Post time and load to comments.

Thruster tri-panel [mov][wmv]

"Nate"

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

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Matt and Cherie Chan try the Triplet from the 2010 CrossFit/USAW Weightlifting Open - video [wmv]

"Helen"

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

Post time to comments.

"Adding Weight to the Quick Lifts" with Anders Lindsjo, CrossFit Journal preview video [wmv]

For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups

Post time to comments.

 

 Rob's 300lb x 3 clean and jerk by CrossFit Again Faster - video [wmv]

Clean 1-1-1-1-1-1-1

Post loads to comments.

Dave Lipson deadlifts 651lbs - video [wmv]

For time:
20 Chest-to-Bar Pull-ups
20 Box Jumps, 24" box
20 Toes-to-Bar
40 Overhead Walking Lunge steps, 45 pounds
20 Toes-to-Bar
20 Box Jumps, 24" box
20 Chest-to-Bar Pull-ups
 
Post time to comments.

"The Finer Points of Tire-Flipping" with Kurtis Bowler, a CrossFit Journal preview video [wmv]

Do the Workout of the Day between Nov. 8, 2010 and Jan. 31, 2011, post your results (time, score, load,etc.) to the comments and you will be entered into a draw to win a free month (Feb. 2011). The more often you do the WOD and post your results, the more likely you are to win.

Front Squat 3-3-3-3-3-3-3
 
Post time to comments.

"Positive Self-Talk: Defining Your Destiny" with Greg Amundson, CrossFit Journal preview video [wmv]

Three rounds for time of:
20 Burpees
30 Pull-ups
40 Push-ups
50 Squats
 
Post time to comments.

Russell Berger snatches 200lbs (at a body weight of 147lbs) - video [wmv]

Push or Split Jerk 1-1-1-1-1-1-1
 
or
 
Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2
 
Post loads to comments.

"One-arm Isabel" with John Warnek from CrossFit King of Prussia - video [wmv]

Four rounds for time of:
95 pound Overhead Squat, 20 reps
20 Box Jumps, 24" box
 
Post time to comments.

CFM WOD Demo by Andrij

Karianne Dickson 1RM Bench, a CrossFit Journal preview for "Bench Setup" with Louie Simmons - video [wmv]

For time:
Row 1000m
50 GHD Sit-ups
50 Back Extensions
50 Wallballs, 20 pounds
50 Burpees
50 Deadlifts, 135 pounds
 
Post time to comments.

A Moment with Louie Simmons - video [wmv]

Snatch 1-1-1-1-1-1-1
 
Post loads to comments.

Snatch [wmv]

*If any teams want outfits for the Team League, Lululemon Sherway Gardens will give you 25% off of your purchase. Contact Leandra to arrange something at the store.*

"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.

 
Rob Orlando, One Armed Fran - video [wmv]

21-15-9 reps for time of:
Clean 135 pounds
Push Press 135 pounds
 
Post time to comments.

 
Avoid Injury by Dave Tate, CrossFit Journal Preview - video [wmv]

Deadlift 3-3-3-3-3-3-3
 
Post loads to comments.

 Warm-up with Joe Westerlin, CrossFit Omaha - video [wmv]

We are in the process of redesigning the CFM website. Please email Alex at apossamai1@gmail.com if you have any suggestions with regard to features that you'd like the new site to have.

Three rounds for max reps of:
Burpees (Reps)
Ring Dips (Reps)
Kettlebell Swings, 1.5 pood (Reps)
Double Unders (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 two-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.

Kurtis Bowler, Rainier CrossFit, One armed Overhead Squat and Turkish Get-up - video [wmv]

Push Press 1-1-1-1-1-1-1
 
or
 
Weighted Pull-ups 1-1-1-1-1-1-1
 
Post loads to comments.

 

Boz and Todd: Motivation, CrossFit Journal Preview - video [wmv]

For questions on CrossFit in general visit this FAQ.

I showed up at the gym part way through a class, what are my options?

You can warm up quickly on your own and participate with the class, you may wait until the next class starts, or you may do a workout on your own.

I can't do the Workout of the Day (WOD) because my ________ hurts?

No problem! During the skill practice session we will assess any concerns and alter or scale the workout appropriately. Our job as trainers is to make the WOD accessible to all of our members.

I don't want to do the WOD because I have something else in mind.

You may still do the warm up, skill practice and/or start your workout at the same time as the class if you choose.

I would like to review the motions in the WOD before I come into the gym. How do I do that?

Click on the exercises and demos link in the right column. You will find a wealth of fitness knowledge at your disposal.

I still want to learn more! Do you have any other resources?

Click on the CrossFit Journal link in the right column.

Articles, videos and podcasts are posted multiple times a week for only $25 per year! There is enough material in the CrossFit Journal Archives to keep anyone busy for a lifetime.

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups
 
Post time to comments.

"Exposing Problems, Part 2: Tips and Tricks" with Kelly Starrett, CrossFit Journal preview video [wmv]

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
 
Post time to comments.

Jack Cotter 30 Muscle-ups in 2:27 - video [wmv]

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
 
Post load and time to comments.

 
Sled push, tire flip, snatch workout with Jason Khalipa - video [wmv]

Do the Workout of the Day between Nov. 8, 2010 and Jan. 31, 2011, post your results (time, score, load,etc.) to the comments and you will be entered into a draw to win a free month (Feb. 2011). The more often you do the WOD and post your results, the more likely you are to win.

Hang Squat Clean 1-1-1-1-1-1-1
 
Post loads to comments.

"The Burgener Warm-Up" with Coach Mike Burgener, CrossFit Journal preview video [wmv]

135 pound Overhead Squat, 75 reps for time
 
Post time to comments.

Studies in Nutrition with Robb Wolf by CrossFit Again Faster, CrossFit Journal Preview - video [wmv]

"Jack"
 
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
 
Post rounds completed to comments.

"Planche Push-Ups" with Jeff Tucker and Jeannie Bassi by Again Faster Equipment, CrossFit Journal preview video [wmv]

21-18-15-12-9-6-3 rep rounds for time of:
Pull-ups
Box Jumps, 24" box
Sit-ups
 
Post time to comments.

 "PRs: Part 2" with Rich Froning Jr. and Chris Spealler, CrossFit Journal preview video [wmv]

Front Squat 1-1-1-1-1-1-1
 
Power Clean and Jerk 1-1-1-1-1-1-1
 
Post loads to comments.

Boz vs. Tina, Impromptu Gymnastics Throwdown - video [wmv]

Next Saturday, December 4th, Mark will be teaching an Olympic Lifting seminar from 10:00am until noon.  It will be free for all CFM members.  There is a sign-up sheet in the gym.  Please let us know in advance if you will be attending.  Hope to see a good turn-out, everyone could use a little extra help on their Oly lifts.

As many rounds as possible in 20 minutes of:
5 Burpees
10 Jumping Squats
15 KB Swings
 
Post rounds completed to comments.

"Pain Equals Potassium" with Brian MacKenzie, CrossFit Journal preview video [wmv]

Complete as many rounds in 20 minutes as you can of:
95 pound Push press, 15 reps
15 Pull-ups
 
Post rounds completed to comments.

Compilation of Workouts by Rob Orlando - video [wmv]

For time:
100 Double Unders
90 Squats
80 Back Extensions
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps, 24 inch box
30 Wall Balls, 20 pound ball
20 Burpees
10 Pull-ups
 
Post time to comments.

Tate - Fran

Power Snatch 2-2-2-2-2-2-2
 
Snatch Pull 4-4-4-4-4-4-4
 
Post loads to comments.

"Fun with Gymnastics" with Gillian Mounsey at Jeannie's Beach CrossFit - video [wmv]