Saturday 31st July
As many rounds as possible in 20 minutes of:
Row 600m
Run 400m then:
Max rounds in the remaining time of:-
15 Double Unders
15 Wall Ball
15 Push ups.
Interview with Chris Spealler on Day 2 at the 2010 CrossFit Games - video [wmv] [mov]
Friday 30th July
Complete as many rounds as possible in 20 minutes of:
9 Burpees
12 Toes to Bar
15 Walking Lunge Steps
The 2010 CrossFit Games "Strong" commercial by Rogue Fitness - video [wmv] [mov]
Thursday 29th July
"Alternative Total"
Find 1 rep max:
Overhead Squat
Bench Press
Power Clean
Wednesday 28th July
For time:
10 Sit-ups
10 Swings (24/16)
30 Thrusters (40/30)
50 Pull-ups
30 Sit-ups
30 Swings
20 Thrusters
35 Pull-ups
50 Sit-ups
50 Swings
10 Thrusters
20 Pull-ups
Intensity by Maggie Dabe-Colby, CrossFit Certification Seminar - video [wmv] [mov]
Tuesday 27th July
Squat Cleans 1-1-1-1-1-1-1
"Good at Everything or Great at Something" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
Monday 26th July
Run 5K
Mens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]
To view the route click on :
Sunday 25th July
Rest Day
Saturday 24th July
"Pyramid Helen"
Run 1.2k
63 Kettlebell Swings (24/16)
36 Pull Ups
Run 800m
42 Kettlebell Swings
24 Pull Ups
Run 400m
21 Kettlebell Swings
12 Pull Ups
Or
3 Rounds of:
30 Push Ups (Games Standards)
21 Overhead Squats (40/30)
Friday 23rd July
21 Kettlebell Snatches (L)
21 Kettlebell Snatches (R)
42 Pull Ups
15 Kettlebell Snatches (L)
15 Kettlebell Snatches (R)
30 Pull Ups
9 Kettlebell Snatches (L)
9 Kettlebell Snatches (R)
18 Pull Ups
Men use 24kg KB, Women use 16kg KB.
The 2010 CrossFit Games "What is CrossFit?" commercial - video [wmv] [mov]
Thursday 22nd July
Front Squat 5-5-5-5-5
The final heats of the Muscle-up/Snatch Event at the 2010
CrossFit Games:
Womens Heat 4 - video [wmv] [mov]
Mens Heat 4
- video [wmv] [mov]
Wednesday 21st July
For time:
Run 1200 metres
75 Wall Ball (10/5)
Run 800 metres
50 Wall Ball
Run 400m
25 Wall Ball
Highlights from the 2010 CrossFit Games, by CrossFit Again Faster - video [wmv] [mov]
Tuesaday 20th July
5-4-3-2-1 WOD -
5 Minutes of Rowing (cal)
4 Minutes of Box Jumps (24")
3 Minutes of Thrusters (40/30)
2 Minutes of Pull Ups
1 Minute of Double Unders
Score is total reps.
The 2010 CrossFit Games Adidas commercial - video [wmv] [mov]
Monday 19th July
As many rounds as possible in 15 minutes of:
5 Burpee lateral jumps
15 Push Ups
5 Burpee lateral jumps
15 Squats
Immediately after completing this workout you have 90 seconds to complete as many Deadlifts as possible. Mens weight 100kg, Women 60kg.
Watch the archive footage of the 2010 CrossFit Games.
Sunday 18th July
Rest Day
"All Over the Map 15: Jason Khalipa, Chyna Cho and Joey Warren" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
Saturday 17th July
Friday 16th July
3 Rounds for time of:
Run 800m
50 Kettlebell Swings (24/16)
50 Sit ups
"The History of the CrossFit Games" with Dave Castro, CrossFit Journal preview video [wmv] [mov]
Thursday 15th July
Wednesday 14th July
"Helen"
3 Rounds for time of:
Run 400m
21 Kettlebell Swings (24/16)
12 Pull Ups
Mikko Salo interview and training at CrossFit Santa Cruz - video [wmv] [mov]
Tuesday 13th July
"Jeremy"
21-15-9 reps of:
Overhead Squat (40/30)
Burpees
Cool Down - Dedicate 10 mins to skill work.
"Mary Rigney: What does it take to beat Dave Castro?" - video [wmv] [mp4]
Monday 12th July
"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.
"A Ring of Firebreathers", CrossFit Journal preview video [wmv] [mov]
Sunday 11th July
Saturday 10th July
Push Jerk 3-3-3-3-3
Met-con :
As many rounds as possible in 12 minutes of:
5 Clean and jerk (60/40)
10 Burpees
Eric O'Connor and Chris Spealler on tapering for the 2010 CrossFit Games - video [wmv] [mov]
Friday 9th July
For time:
Row 2000m
50 Barbell Thrusters
30 Pull Ups
Run 800m
Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video [wmv] [mov]
Thursday 8th July
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (20kg)
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
Wednesday 7th July
Tuesday 6th July
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
9 Push-press (50kg/30kg)
"Throwing Grace", San Fransisco CrossFit - video [wmv] [mov]
Monday 5th July
Sunday 4th July
Saturday 3rd July
Sectional Saturday
Solving Knee Problems Part 2 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Friday 2nd July
5 Rounds of:
Max Hand Stand Press Ups
45 seconds Knee to Elbows
2 mins Box Jumps
Record total reps
Think you're good at body weight exercises......think again!
WOD Demo with Chris Spealler - video [wmv] [mov]
Thursday 1st July
Amrap in 30mins of:
15x Walking 'kettlebell suitcase carry' lunges (24/16kg)
15x Sit ups
15x Swings (24/16kg)
15x KettlebellSumo Deadlift High Pull (24/16kg)
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