Monday 31st May
Bank Holiday Team Workout
DJ Wickham, 220lb snatch complex from the Canadian Regionals - video [wmv] [mov]
Sunday 30th May
Saturday 29th May
For time:
"Nutts"
10 Handstand push-ups
115kg Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 10kg, 10'
200 Double-unders
Run 400 meters with a 20kg plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Friday 28th May
"3 For 1 Cindy"
As many rounds as possible in 20 minutes of:
15 Pull-Ups
30 Press Ups
45 Squats
Hotel workout with Jason Khalipa and Chris Spealler - video [wmv] [mov]
"The Origins of S.P.E.A.R." with Tony Blauer by CrossFit Again Faster, - video [wmv] [mov]
Thursday 27th May
Hang Snatch 1-1-1-1-1-1
Met-Con - 21-15-9 of:
Snatch Balance 50% 1rm Snatch
Burpees
Teaching the Kipping Pull-up by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Wednesday 26th May
For time:
10 Squat cleans (60/40)
50 Knees to Elbow
8 Squat cleans
40 Knees to Elbow
6 Squat cleans
30 Knees to Elbow
4 Squat cleans
20 Knees to Elbow
2 Squat cleans
10 Knees to Elbow
Tuesday 25th May
For time:
60kg Thruster, 10 reps
50 Double-unders
60kg Thruster, 8 reps
40 Double-unders
60kg Thruster, 6 reps
30 Double-unders
60kg Thruster, 4 reps
20 Double-unders
60kg Thruster, 2 reps
10 Double-unders
"Sled Dragging" with Louie Simmons, a CrossFit Journal preview video [wmv] [mov]
Monday 24th May
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
-Perform a single maximal effort for the lifts listed
above.
-After warm-ups, 3 attempts are
allowed.
-Total must be done in the specified
order.
CrossFit Certification Seminar Trainer's Workout, CrossFit Journal Preview - video [wmv] [mov]
Sunday 23rd May
Rest Day
"Firebreathers' Forum" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Saturday 22nd May
Strength - Press 3-3-3-3-3
Met-con - 5 Rounds of:
10 Overhead Squats (40/30)
15 Wall Ball
A 120m penalty run will be incured if the bar is dropped or rest is taken during the set of 10 Overhead squats.
Friday 21st May
Two minutes of each:
Row
30kg Thrusters
Medicine ball cleans
Double-unders
Pull-ups
Run 1 Mile
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes before the run.
Functional Movement and CrossFit by Coach Greg Glassman, CrossFit Journal preview video [wmv] [mov]
Thursday 20th May
For time:
100 Squats
5 hang Power Cleans (60/40)
75 Squats
10 hang Power Cleans
50 Squats
15 Hang Power Cleans
25 Squats
20 Hang Power Cleans
"Marine Combat Fitness Test" by Ole Miss Naval ROTC Program - video [wmv] [mov]
Wednesday 19th May
3 Rounds of:
Run 800m
25 Burpees
25 Pull-Ups
The men's competition at the North Central Regionals, a CrossFit Journal preview video [wmv] [mov]
Tuesday 18th May
5 Rounds of:
25 Swings (32/24)
25 Sit Ups
25 SDHP (32/24)
25 Knees to Elbows
The SDHP's are done using the same kettlebell as the swings.
Chris Spealler and Ashleigh Moe win the Northwest Regionals! Speal's first event - video [wmv] [mov]
Monday 17th May
Five rounds of:
Back Squat, 3 reps
Handstand push-ups, max reps
This workout is not for time, but for max weight on squats and reps on handstand push ups.
Sunday 16th May
Saturday 15th May
Strength - Deadlift 3-3-3-3-3
Met-Con - 5 Rounds of :
15 Front Squats (60/40)
30 Pul-Ups
"Boz and Todd Do Olga" with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]
Friday 14th May
For time:
75 Push-ups
50 Sumo-deadlift high-pull, (40/30)
30 Ring Dips
50 Wall Ball
75 Double Unders
"Human Potential, Steroids, and CrossFit" by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
Thursday 13th May
Complete as many rounds in 20 minutes as you can of:
15 Clean and Jerk (40kg/30kg)
Run 400 meters
Ass Whooping Chronicles: CrossFit Pittsburgh Part 1 - video [wmv] [mov]
Wednesday 12th May
Strength - Press 5-5-5-5-5
Met-Con - 3 Rounds of :
30 Swings (24/16),
30 Sit ups,
10 Toes to Bar.
Tuesday 11th May
"Cindy"
AMRAP 20mins of;
5 Pull Ups
10 Press Ups
15 Squats
Iceland Annie at the European Regionals - video [wmv] [mov]
Monday 10th May
For time:
Row 1000m
100 Squats
Run 1600m
Day 1 Recap from the European Regionals - video [wmv] [mov]
Sunday 9th May
Rest Day
Saturday 8th May
Crossfit Games European
Qulifiers Events 1, 2, 3 and 4
Event 1 & 2
Within a 15 minute timeframe the athletes need to complete a distance run. The athlete with the fastest time will be the winner of that event and receive the appropriate score.
Then the athlete will use the remaining time to perform as many overhead anyhows (70/50kg) as possible, until the 15 minutes have passed. The athlete who manages to move the weight from the ground to
an established overhead position the most times will be declared the winner and receive the appropriate score.
The clock never stops during this two-in-one event! The faster the athlete is on the run, the more time the athlete will have to perform as many reps as possible.
Event 3
20 Chest-to-Bar Pull-ups
20 Box Jumps
20 Toes-to-Bar
100m overhead carry (80/60kg)
20 Toes-to-Bar
20 Box Jumps
20 Chest-to-Bar Pull-ups
Event 4
For time:
Run 400m
3 rounds of 15 power snatches (40/30kg), 35 double-unders
Run 400m
Friday 7th May
"Diane"
21-15-9
Deadlift (100/60kg)
Hand Stand Press Up
The European Regionals are happening this weekend - video [wmv] [mov]
Thursday 6th May
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
"Fixing the Kettlebell Swing" by Jeff Martone - video [wmv] [mov]
Wednesday 5th May
"Fran"
21-15-9 of:
Thrusters (42.5kg/30kg)
Pull-ups
Compare to January 10th 2010
Quick highlights from the North Central Regionals - video [wmv] [mov]
Tuesday 4th May
"Elizabeth"
21-15-9 of:
Cleans (60kg/40kg)
Ring Dips
Compare to April 16th 2010
Midline Stability Part 4 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
Monday 3rd May
"Team Air Force WOD"
40 Thrusters
40 Sumo Deadlift High Pulls
40 Push Jerk
40 Overhead Squats
40 Front Squats
In teams of 2complete the required reps in order. On the top of every 2nd minute every team member must drop down and complete 8 burpees and then continue with the reps. Men will use a 40kg bar and women a 30kg bar.
"One Arm Grace" by CrossFit Tribe - video [wmv] [mov]
Sunday 2nd May
Saturday 1st May
3 Rounds for time of:
Row 500m
21 Burpees
Run 400m
Announcing the 2010 CrossFit Games! - video [wmv] [mov]
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