Complete as many rounds in 20 minutes as you can of:
- 30 x Double-unders
- 7 x Pull-ups
- 7 x Wallball Shots @ 9k
Post rounds completed to comments.
Archive for February, 2011
28
Feb
WOD 010311
28
Feb
Rest Day 280211
Rest Day
@ CrossFit Smash
5 rounds of:
- Shoulder Press 3-3-3-3-3
- Squat Clean, max reps in 1 minute (same weight as chosen for the shoulder press on that round)
Rest as needed between rounds.
Post load for Shoulder Press and reps for Squat Cleans in each round to comments.
“The Couch Stretch” with Jami Tikkanen, CrossFit Journal preview video [wmv] [mov]
“Women Of The 2010 CrossFit Games” – video [wmv] [mov]
The Home Gym with Josh Everett – video [wmv] [mov]
27
Feb
WOD 270211
For time:
- 100 x Double-unders
- Row 2000m
- 100 x Double-unders
Post time to comments.
“A CrossFit Transformation” with Terry Dickman, CrossFit Journal preview video [wmv] [mov]
2011 CrossFit Games Regional Boundaries Announced.
2011 Fight For Air Climb promo with Diablo CrossFit and LaLanne Fitness – video [wmv] [mov]
Dave Lipson and Camille Leblanc-Bazinet on WOD – video [wmv] [mov]
Michael Giardina, Lucas Brainerd and Ken Gall on WOD – video [wmv] [mov]
26
Feb
WOD 260211
Workout #1
Four rounds for time:
- Small Block Run/Run 400m
- 50 x Air Squat
Post time to comments.
Workout #2
- GHD Sit-ups 15-15-15-15-15
Between sets work on a weakness exercise.
“Change” with Greg Glassman on the 2011 CrossFit Games, CrossFit Journal preview video [wmv] [mov]
Rob Orlando on Back Squat WOD – video [wmv] [mov]
25
Feb
WOD 250211
Workout #1
- Deadlift 3-3-3-3-3
Post loads to comments.
Workout #2
50-40-30-20 and 10 rep rounds of:
- Push-ups
- Sit-ups
Post time to comments.
24
Feb
Rest Day 240211
Rest Day
@ CrossFit Smash
For time:
- Row 800m
- 30 x Burpees
- Big Block Run/Run 800m
- 30 x Burpees
Rest as needed, and then perform again.
Post time for both rounds to comments.
“Nutrition Prep Day with the Chans: The Chicken Salad“, CrossFit Journal preview video [wmv] [mov] [pdf]
“Assisted Pull-up” with Jami Tikkanen – video [wmv] [mov]
23
Feb
WOD 230211
“Cindy”
Complete as many rounds in 20 minutes as you can of:
- 5 x Pull-ups
- 10 x Push-ups
- 15 x Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
- 5 x Handstand Push-ups
- 10 x One legged squats, alternating
- 15 x Pull-ups
Post your choice of girls and rounds completed to comments.
22
Feb
WOD 220211
6 rounds of:
- Back Squat 5-5-3-3-1-1
- Burpees, max reps in 1 minute
Rest as needed between rounds.
Post load for Back Squat and reps for Burpees in each round to comments.
CrossFit Games Open: The New Site – video [wmv] [mov]
21
Feb
WOD 210210
6 rounds of:
- Bench Press 5-5-3-3-1-1
- Air Squat, max reps in 1 minute
Rest as needed between rounds.
Post weight for Bench Press and reps for Air Squat in each round to comments.
“Pistol Progressions: Parts 1-2” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Universal Participation” of the 2011 CrossFit Open with Greg Glassman – video [wmv] [mov]
Remember the 2010 CrossFit Games? – video [wmv] [mov] [HD mov]
From the Vault:
“Mary” WOD Demo (Oct ’07) – video [wmv] [mov]
20
Feb
Rest Day 200211
Rest Day
19
Feb
WOD 190210
Team Workout #1
AMRAP in 6 min:
- Toes to Bar
*** NO REST ***
AMRAP in 6 min:
- Overhead Lunges @ 25k (performed on the spot, lunge foward)
Teams of 2, only one team member performs reps while the other rests. Interchange as many times as you like.
Post total reps to comments.
Team Workout #2
For time:
- 300 x Sit-ups
Teams of 2, only one team member performs reps while the other rests. Interchange as many times as you like.
Post time to comments.
18
Feb
WOD 180211
Complete as many rounds as possible in 15 minutes of:
- 6 x Overhead Squat @ 60k
- 6 x Pull-ups (chest to bar)
- 6 x Ring Dips
Post rounds completed to comments.
“Annie“ Demo with Chris Spealler – video [wmv] [mov]
“Annie“ Demo with CrossFit Santa Cruz – video [wmv] [mov]
Matt DellaValle on ”Annie” WOD – video [wmv] [mov]
Kevin Montoya on ”Annie” WOD – video [wmv] [mov]
CrossFit New England Kids on ”Annie” WOD – video [wmv] [mov]
From the Vault:
WOD “Annie“ Demo with Chris Spealler – video [wmv] [mov]
17
Feb
WOD 170211
4 rounds of:
- Row 1000m
- Row 200m
- Row 1000m
- Row 200m
Rest as needed between rounds.
Post time for each round to comments.
“Challenge Yourself to Something New” with Kosta Xigagos, CrossFit Journal preview video [wmv] [mov]
“Insight Into the 2011 CrossFit Games” with Greg Glassman – video [wmv] [mov]
”What It Takes to be a Leader: Part 1” with Greg Amundson by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
16
Feb
Rest Day 160211
Rest Day
@ CrossFit Smash
Workout #1
- Squat Clean & Jerk 3-3-3-3
Post load to comments.
Workout #2
AMRAP in 5 minutes:
- Squat Clean & Jerk @ 60k
Post reps to comments.
14
Feb
WOD 150211
Three rounds for time:
- Big Block Run/Run 800m
- 12 x Pull-ups (chest to bar)
- 12 x Ring Dips
- 9 x Pull-ups (chest to bar)
- 9 x Ring Dips
- 6 x Pull-ups (chest to bar)
- 6 x Ring Dips
- 50 x Squats
Post time to comments.
“Andrew Bernstein on Stress: Parts 5-6“, CrossFit Journal preview video [wmv] [mov]
“Mousetrap Gymnastics” – video [wmv] [mov]
