Friday 30th April
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Pull-up Bar Drills: Moving Toward the Lever with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Thursday 29th April
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Compare to March 18th 2010
Nick Hawkes' Snatch Training at Mike's Gym Part 2, CrossFit Journal Preview 1 - video [wmv] [mov]
Wednesday 28th April
Complete as many rounds in twenty minutes as you can of:
10 Thrusters (30/20)
10 Pull Ups
Row Corrections Part 3 with Greg Hammond of Concept 2 - CrossFit Journal Preview [wmv] [mov]
Tuesday 27th April
Run 5k
Why Startle Flinch?" Tony Blauer - video [wmv] [mov]
Row Corrections Part 1: Greg Hammond, Concept II, CrossFit Journal Preview - video [wmv] [mov]
Monday 26th April
"The Bear Complex"
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Do that seven times for one round.
Do 5 rounds total working up to your max weight.
Rest as needed between sets. The bar must not rest on floor between reps, must be touch and go.
Sunday 25th April
Rest Day
"Isabel" by Josh Everett - video [wmv] [mov]
CrossFit Certification Seminar Trainer's Workout, CrossFit Journal Preview - video [wmv] [mov]
Saturday 24th April
3 Rounds of:
Run 800m
50 Kettlebell Swings (24kg/16kg)
50 Sit ups
High Gear Drill, Tony Blauer - video [wmv] [mov]
Friday 23rd April
Thursday 22nd April
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Cleans from the Ground, Mike Burgener - video [wmv] [mov]
Wednesday 21st April
Five rounds for time of:
15 Hang Power Snatch (42.5kg/30kg)
Run 400m
Tuesday 20th April
Monday 19th April
"Grace"
30 Clean and Jerks for time. (60kg/40kg)
then dedicate at least 20 minutes to skills practice from the board.
Row Corrections Part 2, Greg Hammond, Concept II, CrossFit Journal Preview - video [wmv] [mov]
Defending the Straight Punch, Tony Blauer - video [wmv] [mov]
Sunday 18th April
Saturday 17th April
"Schmid"
600m Sandbag Carry
5 Rounds of:
20 Sandbag Squats
20 Burpees
600m Sandbag Carry
Friday 16th April
"Elizabeth"
21-15-9 reps of:
Clean (60kg/40kg)
Ring dips
Swim Propulsion by Michael Collins Part 1 - video [wmv] [mov]
Thursday 15th April
"Nancy"
Five rounds for time of:
400 meter run
15 Overhead squats, (42.5kg/30kg)
100 Overhead Squats for Time, CrossFit Los Angeles - video [wmv] [mov]
Wednesday 14th April
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Spotting the Bench Press Part 2, Mark Rippetoe - video [wmv] [mov]
Tuesday 13th April
Monday 12th April
"Fight Gone Bad"
Wall Ball (10kg/5kg)
Sumo Deadlift High Pull (35kg/20kg)
Box Jumps (20")
Push Press (35kg/20kg)
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.
Add your points and post them to comments.
Sunday 11th April
Saturday 10th April
Deadlift 1-1-1-1-1-1-1
Met-Con - "Air Force WOD"
20 Thrusters
20 SDHP
20 Push Jerk
20 Overhead Squats
20 Front Squats
On the top of every minute perform 4 burpees then continue with the exercise. If the minute ticks over mid rep, finish the rep then perform the burpees.
Men use 42.5kg bar, women 30kg bar.
Post time to comments
Friday 9th April
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Thursday 8th April
Wednesday 7th April
As many rounds as possibe in 20 minutes of:
10 Hang Power Snatch (30kg/20kg)
10 Toes to Bar
Post rounds and fraction of rounds to comments
Tuesday 6th April
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments
Monday 5th April
"Bank Holiday Team Workout"
Sunday 4th April
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups
Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.
Post load and time to comments.
Compare to 060513.
Saturday 3rd April
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Workout 'A' from the NorCal Sectionals - video [wmv] [mov]
"Parkour Training" with Rafe Kelley - video [wmv] [mov]
Friday 2nd April
"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 total reps from all 32 intervals to comments.
Compare to 091020.
Post time to comments
Thursday 1st April
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091207
"Components of a Great Class" with Adrian Bozman and EC Synkowski from the Coaches Prep Course, a CrossFit Journal preview video [wmv] [mov]
Workout 3 Highlights from the Central and South Texas Sectional - video [wmv] [mov]
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