4 rounds of:
- Row 400m
- 15 x GHD Sit-ups
- 15 x Kettlebell Swings @ 32k(male)/24k(female)
Post time to comments.
Archive for July, 2011
31
Jul
WOD 310711
30
Jul
WOD 300711
Workout #1
- Back Squat 3-3-3-3
Post load to comments.
Workout #2
AMRAP in 15 minutes of:
- Small Block Run/400m Run
- 12 x Wall Ball Shots @ 9k
- 9 x Ring Push-ups
- 6 x Front Squats @ 60k
Post rounds completed to comments.
29
Jul
WOD 290711
Five rounds of (a) + (b):
(a). Shoulder Press, 5 reps
(b). 3 minute AMRAP
- 7 x Box Jumps @ 27″(male)/23″(female)
- 5 x Burpees
Rest as needed between rounds
Post load for (a) and reps for (b) in each round to comments.
Rob Orlando, CrossFit Games athlete orientation.
“Running Drills: Part 6” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
2011 Reebok CrossFit Games Preview Show, Thursday July 28th, 6:00 p.m. PST.
28
Jul
Rest Day 280711
Rest Day
@ CrossFit Smash
4 rounds of:
- Row 400m
- 100 x Double Unders
- Big Block Run/800m Run
Rest as needed between rounds.
Post time for each round to comments.
“Handstand Push-Up Progression: Part 1” with Carl Paoli by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
The Games Update: Two Days Out.
Tune in to the 2011 CrossFit Games on ESPN3, Friday July 29th at 6:00pm PDT – video [wmv] [mov]
27
Jul
WOD 270711
AMRAP in 25 minutes:
- 30 x Pull-ups
- Overhead Walking Lunges [20k plate(male)/15k plate(female)] 50 ft.
- 30 x Push-ups
- Overhead Walking Lunges (20k plate) 50 ft.
Post rounds completed to comments.
“Cooking With Nick Massie: Bacon Sprouts“, CrossFit Journal preview video [wmv] [mov]
The Final Women’s Event at the NorCal Regional
The Games Update: Three Days Out – video [wmv] [mov]
“Adrian Bozman is Ready” – video [wmv] [mov]
“All Over the Map: Fronning and Kinney” by Again Faster Equipment – video [wmv] [mov]
26
Jul
WOD 260711
21-15-9 reps of:
- Small Block Run/400m Run
- Toes to Bar
- Squat Snatch @ 60k
- Burpees
Post time to comments.
“The Manimal is Ready” – video [wmv] [mov]
The Games Update: Four Days Out – video [wmv] [mov]
25
Jul
WOD 250711
5 rounds of:
- Squat Clean, 3 reps
- Handstand Push-ups, max reps in 1 minute
Rest as needed between rounds.
Post load for Squat Clean and reps for Handstand Push-ups in each round to comments.
“Elite Nutrition” with Jeremy Mullins by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
25
Jul
Rest Day 240711
Rest Day
23
Jul
WOD 230711
Workout #1
For time:
- Big Block Run/Run 800m
- 30 x Deadlift @ 60k
Post time to comments.
Workout #2
For time:
- Big Block Run/Run 800m
- 30 x Power Clean @ 60k
Post time to comments.
Workout #3
For time:
- Big Block Run/Run 800m
- 30 x Clean & Jerk @ 60k
Post time to comments.
22
Jul
WOD 220711
Workout #1
21-15-9 reps of:
- Deadlift @ 100k
- Pull-ups
Post time to comments.
Workout #2
- GHD Back Extensions 21-18-15-12-9
21
Jul
WOD 210711
Workout #1
- Back Squat 10-1-10-1-10-1
Post load to comments.
Workout #2
10 minute AMRAP in teams of 2:
- Back Squat, 6 reps (same weight as your last set of 10′s above)
- Push-ups
Team members take Back Squat and Push-ups in turns. While team mate 1 is performing 6 reps Back Squats, team mate 2 is doing AMRAP Push-ups. Swap immediately after 6 rep Back Squats are finished.
Post total Push-up reps for your team to comments.
20
Jul
Rest Day 200711
Rest Day
@ CrossFit Smash
“Jack”
Complete as many rounds as possible in 20 minutes of:
- 10 x Push Press @ 52.5k(male)/35k(female)
- 10 x Kettlebell Swings@ 24k
- 10 x Box jumps @ 24″
Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24″), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24″), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24″), Kim Malz 10 rounds (80lb, 1 pood, 24″).
Post rounds completed to comments.
“CrossFit Changed My Life: Patrick James“, CrossFit Journal preview video [wmv] [mov]
19
Jul
WOD 190711
“Holbrook“
Ten rounds, each for time of:
- 5 x Thrusters @ 52.5k(male)/35k(female)
- 10 x Pull-ups
- 100 meter Sprint
Rest 1 minute between rounds
Josh Everett 0:35-0:46, Kristan Clever 0:41-0:48 (80lbs), Rebecca Voigt 0:49-0:53 (80lbs), Pam Eamranond 0:55-1:31 (80lbs).
Post fastest and slowest rounds to comments.
“Tabata Swimming” with Chris Michelmore and Brian Nabeta – video [wmv] [mov]
Chris Stowe and Chris Martirano on today’s WOD – video [wmv] [mov]
18
Jul
WOD 180711
Workout #1
“Elizabeth”
21-15-9 reps of:
- Squat Cleans @ 60k
- Ring Dips
Post time to comments.
Workout #2
- GHD Sit-ups 21-18-15-12-9
“Running Drills: Part 4” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
“Our Sport” from the South Central Regional – video [wmv] [mov]
“All Over The Map: Spealler and Richards-Lindsay” by Again Faster Equipment – video [wmv] [mov]
18
Jul
WOD 170711
For time:
- 10 x Power Clean @ 42.5k
- 20 x Burpees
- 10 x Power Clean @ 42.5k
- 20 x Burpees
- 10 x Power Clean @ 42.5k
Post time to comments.
