Wednesday 31st March
Seven rounds for time of:
3 Front Squats (85/50kg)
7 L-pull-ups
Post time to comments.
Tuesday 30th March
Five rounds for time of:
40 Double-unders
30 Box jumps
20 Kettlebell swings (24/16kg)
Post time to comments.
Monday 29th March
Strength - 3 x 5 Thrusters (catch up from yesterday)
Met-con - "Bodyweight Bleep Test"
In the first minute do 1 Squat, 1 Press Up, 1 Sit Up, 1 Pull Up. In the 2nd minute do 2 reps of each, 3rd minute 3 reps of each etc until you run over the minute.
Post number of minutes completed plus any additional reps.
Sunday 28th April
Thruster 3-3-3-3-3-3-3
Post loads to comments.
"Strongman Equipment" with Kurtis Bowler, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Day 2 Highlights from the 2010 CrossFit Games Mountain Regionals - video [wmv] [mov]
Saturday 27th April
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 091005.
"Rebuilding Khalipa" Part 4 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]
"The Serious 7" from the 2010 CrossFit Games New England Sectionals by CrossFit Again Faster - video [wmv] [mov]
Friday 26th April
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 091228.
"The Women's Workout," Part 3 of the SLC Ding series, a CrossFit Journal preview video [wmv] [mov]
Day 1 Highlights from the 2010 CrossFit Games Mountain Sectionals - video [wmv] [mov]
Thursday 25th March
Run 800m then 21-15-9 of:
Kettlebell Front Squats
Burpees
Run 800m
Post time to comments
Wednesday 24th March
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
Weighted Sit-up
Post time to comments.
Tuesday 23rd March
Three rounds for time of:
125kg Deadlift, 10 reps
50 Double-unders
Post time to comments.
Monday 22nd March
Row 500m
50 Kettlebell Snatches (20kg/16kg)
Run 800m
35 Kettlebell Snatches
Row 500m
20 Kettlebell Snatches
Post time to comments
Sunday 21st March
Rest Day
"Giving Up on Globo Gym" with CrossFit Lakewood, a CrossFit Journal preview video [wmv] [mov]
Saturday 20th March
Strength - 1RM Clean & Jerk
Met-Con - With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
"Relationship Business:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Day 1 Highlights from the 2010 CrossFit Games Hawaii Sectionals - video [wmv] [mov]
The Canadian Army's Combat Fitness Program is based on CrossFit.
Friday 19th March
Strength - Deadlift 1-1-1-1-1-1-1 reps
Met-Con - 5 rounds of 5 Deadlift (100/60kg), 10 Burpees
Post loads to comments.
Compare to 091120.
Thursday 18th March
"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.
Post time to comments.
Compare to 090317.
Wednesday 17th March
As many rounds as possible in 20 minutes of:
Run 400m
40 Wall Ball
Repeat of Saturday 13th March 2010
Post rounds to comments
Tuesday 16th March
Complete as many rounds in 20 minutes as you can of:
15 Kettlebell Swings (24kg/16kg)
15 Knees to elbows
15 Overhead Squats (40kg/30kg)
Post rounds and fractions of rounds completed to comments.
Monday 15th March
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Press Ups
15 Squats
Compare to January 2nd 2010
Post time to comments
Sunday 14th March
Saturday 13th March
Amrap 20mins of:
Run 400m
40 Wall Ball
Post time to comments
"If You Build It..." with CrossFit Highlands Ranch, a CrossFit Journal preview video [wmv] [mov]
The Women's Events from the 2010 CrossFit Games Alabama Sectionals, by CrossFit Again Faster - video [wmv] [mov]
Friday 12th March
Three rounds for time of:
30 Double-unders
25 L-pull-ups
20 Dumbbell Squat Cleans (22kg DB's)
Post time to comments.
"Rebuilding Khalipa" Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]
Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]
Thursday 11th March
Ten rounds for time of:
15 Deadlifts (60/42.5kg)
15 Press-ups
Post time to comments.
Compare to 050303
"Yards: Swimming with Champions" with Brian Nabeta, a CrossFit Journal preview video [wmv] [mov]
2010 CrossFit Games Georgia Sectionals first workout, The Rock, by CrossFit Again Faster - video [wmv] [mov]
Laurie Galassi and Dave Leys from CrossFit Santa Cruz do yesterday's WOD - video [wmv] [mov]
Wednesday 10th March
Five rounds for time of:
10 Towel Pull-Ups
5 Handstand Push-ups
10 Single Leg Overhead Squat (20/15kg)
For the one-legged squats, alternate legs.
Post time to comments.
"Opportunity" with Zach Even-Esh from FilFest 2010, a CrossFit Journal preview video [wmv] [mov]
Governor Schwarzenegger at the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov]
Tuesday 9th March
Strength - Deadlift 5RM
Met-Con -
5 Rounds of:
15 Hang Squat Cleans (60kg/40kg)
30 Press Ups
Compare to October 16th 2009
Post time to comments
"Therapy, Westside Style" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Monday 8th March
"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings (24kg/16kg)
12 Pull-ups
Post time to comments.
Compare to 090930
"Highlights" from a Blauer Tactical seminar at CrossFit Brand X - video [wmv] [mov]
Sunday 7th March
For time:
5 Muscle-ups
42.5 kg Back squat, 15 reps
10 Muscle-ups
42.5 kg Back squat, 30 reps
15 Muscle-ups
42.5 kg Back squat, 45 reps
10 Muscle-ups
42.5 kg Back squat, 30 reps
5 Muscle-ups
42.5 kg Back squat, 15 reps
Post time to comments.
Saturday 6th March
21-15-9 reps of:
100kg Deadlift
60kg Overhead squat
Post time to comments.
2010 CrossFit Games Georgia Sectionals overall winner Ken Gall, by CrossFit Again Faster - video [wmv] [mov]
Friday 5th March
5 Rounds of:
40 Double Unders
15 KB Front Squats (20kg/16kg)
12 Knees to Elbows
Post time to comments
Threshold Training:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]
Thursday 4th March
Shoulder Press 3-3-3-3-3-3-3
Post loads to comments.
"Rebuilding Khalipa" Part 1 with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]
Wednesday 3rd March
8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.
Compare to 040618.
"A Visit with CrossFit Unbroken" a CrossFit Journal preview video [wmv] [mov]
Tuesday 2nd March
Skill - Muscle up technique
WOD - 3 Rounds of:
25 Burpees
100 Squats
30 Kettlebell Swings (24kg, 16kg)
Post time to comments
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