Workout #1A @ 0900
For time:
- Big Block Run/Run 800m
- 21 x Pull-ups
- 21 x Med Ball Cleans
- Big Block Run/Run 800m
- 18 x Pull-ups
- 18 x Med Ball Cleans
- Big Block Run/Run 800m
- 15 x Pull-ups
- 15 x Med Ball Cleans
- 100m Overhead Walking Lunges @ 20k
Post time to comments.
Workout #1B @ 1300
‘as above’
Workout #2 @ 1530
AMRAP in 8 minutes of:
- 4 x Handstand Push-ups
- 8 x Kettlebell Swings @ 32k
- 12 x GHD Sit-ups
Post rounds and fractions to comments.
Workout #3 @ 1700
Three rounds of:
- 10 x Power Cleans @ 70k
- 10 x Burpees
Post time to comments.
Seven rounds of:
- Hand Stand Push-ups, max reps
- Row for max calories, 1 min
Rest as needed between rounds.
Post loads for each to comments.
“Nicole”
Complete as many rounds in 20 minutes as you can of:
- Run 400 meters
- Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
“The Finer Points of Tire-Flipping” with Kurtis Bowler, a CrossFit Journal preview video [wmv] [mov]
Workout #1
Back Squat 1-1-1-1-1-1-1
Post loads to comments.
Workout #2
Three rounds, 21-15- and 9 reps, for time of:
- Hang Power Cleans @ 60k
- Burpees
Post time to comments.
Announcing the 2010 CrossFit Games! – video [wmv] [mov]
Chase Ingraham prepares for the
South Central Regionals – video [
wmv] [
mov]
Workout #1
Team workout
AMRAP in 10 min:
- 10 x Push-ups
- 10 x Squats
- 10 x Sit-ups
Teams of 2, move through tasks, in order. Team member (1) ON (10 reps) and team member (2) OFF (rest).
eg. (1)Push-ups (2)Rest, (2)Squats (1)Rest, (1)Sit-ups (2)Rest.
Note: reps are to be complete before your team member starts on next task.
Post total number of reps completed by team to comments.
Workout #2
Team workout
AMRAP in 10 min:
- 10 x Pull-ups
- 10 x Burpees
- 10 x Knees to Elbows
Post total number of reps completed by team to comments.
Six rounds of:
- Front Squat 1-10-1-20-1-30 reps
- Burpees, AMRAP in 1 min
Rest as needed between rounds.
Post load for Front Squat and reps for Burpees to comments.
Miranda, Tommy and Ben doing today’s WOD – video [wmv] [mov]
Highlights from Day 2 of the
Northern California Sectionals – video [
wmv] [
mov]
Five rounds of:
- Row 400m
- 20 x Kettlebell Swings @ 1.5 pood
- 20 x Box Jumps @ 24″
Rest as needed between rounds.
Post time for each round to comments.
Rest Day
@ Crossfit Smash
“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.
“Constantly Varied Programming” with Dave Castro, a CrossFit Journal preview video [wmv] [mov]
Candice Ruiz prepares for the
South Central Regionals – video [
wmv] [
mov]
“Parallette Shoot-through” with
Jeff Tucker – video [
wmv] [
mov]
For time:
- Big Block Run/Run 800m
- 21 x Shoulder Press @ 40k
- 12 x Pull-ups
- Big Block Run/Run 800m
- 21 x Push Press @ 40k
- 12 x Pull-ups
- Big Block Run/Run 800m
- 21 x Push Jerk @ 40k
- 12 x Pull-ups
Post time to comments.
“Max Effort Clean and Jerk:” Owen Franks from the New Zealand All Blacks trains with Mike Burgener, a CrossFit Journal preview video [wmv] [mov]
Rob Orlando does the Bear with 200lbs – video [
wmv] [
mov]
Clean (Squat Clean) 3-3-3-3-3
Split Jerk 3-3-3-3-3
Post loads to comments.
Coach and Sage Burgener. In the landing position of the split jerk the front knee is above or slightly behind the ankle; the hands, crown of the head, spine, and hips are in perfect alignment; and the back heel is up, even turned out slightly, with a slight bend in the back knee.
