Rest Day
@ CrossFit Smash
For time:
- 100 x Shoulder to Overhead (front of head) @ 40k
Perform 10 x Burpees every time the bar drops below chest.
Post time to comments.
Archive for September, 2011
30
Sep
Rest Day 300911
29
Sep
WOD 290911
Class Time Change:
- Today - Thursday 29 Sept @ 1915
- Thursday 6 Oct @ 1915
——————————————————————————————————————————————————————
Four rounds, for time:
- Row 500m
- 35 x Kettlebell Swings @ 24k
- 60 x Sit-ups
Rest as needed between rounds
Post time for each round to comments.
“Anywherefit: Iceland With Blair Morrison“, CrossFit Journal preview video [wmv] [mov]
WOD Snatch 1-1-1-1-1-1-1 reps with Pat Barber – video [wmv] [mov]
Michael Giardina and Chuck Carswell on Snatch 1-1-1-1-1-1-1 reps WOD – video [wmv] [mov]
Ken Cutrer on Snatch 1-1-1-1-1-1-1 reps WOD – video [wmv] [mov]
“Stone Ladder” with Rob Orlando – video [wmv] [mov]
28
Sep
WOD 280911
Class Time Change:
- Thursday 29 Sept @ 1915
- Thursday 6 Oct @ 1915
——————————————————————————————————————————————————————
Workout #1
- Deadlift 3-3-3-3-3
Post load to comments.
Workout #2
3 rounds of:
- 10 x Deadlift @ 100k (male)/70k (female)
- 20 x Ring Push-ups
- 20 x Burpees
Post time to comments.
27
Sep
WOD 270911
Class Time Change:
- Thursday 29 Sept @ 1915
- Thursday 6 Oct @ 1915
——————————————————————————————————————————————————————
5 rounds of:
- Small Block Run/Run 400 meters
- 7 x Pull-ups (chest to bar)
- 35 steps, Overhead Walking Lunges [20k plate(male)/15k plate(female)]
- 7 x Pull-ups (chest to bar)
Post time to comments.
“CrossFit Origins: An Interview With Fast Company Magazine” with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
“Shoulder Mobility” with Coach Mike Burgener – video [wmv] [mov]
Austin Malleolo and Spencer Hendel on Deadlift 3-3-3-3-3 reps WOD – video [wmv] [mov]
Candice Ruiz on Deadlift 3-3-3-3-3 reps WOD – video [wmv] [mov]
26
Sep
Rest Day 260911
Rest Day
@ CrossFit Smash
Workout #1
- Hang Power Clean 3-3-3-3
Post time to comments.
Workout #2
“Elizabeth”
21-15-9 reps of:
- Squat Cleans @ 60k
- Ring Dips
Post time to comments.
25
Sep
WOD 250911
For time:
- Row 2000m
- Run 4.2k
Post time to comments
24
Sep
WOD 240911
Workout #1
- Thrusters 6-6-4-4-2-2
Post load to comments.
Workout #2
Team Workout
10 minute AMRAP in teams of 2:
- Thrusters @ 40k, max reps in 7 minutes
- Burpees, max reps in 3 minutes
Team members take Thrusters in turns only using one bar. Burpees are performed likewise.
Post total reps for your team to comments.
WOD ”Santiago” with Rob Orlando – video [wmv] [mov]
“Handstand Virtuosity: Part 3” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
23
Sep
WOD 230911
Workout #1
Two rounds of:
3 x (a) + (b), for time:
- (a) 9 x Back Squat @ 60k
- (b) 9 x Strict Pull-ups
Rest as needed between rounds
Post time for each round to comments.
Workout #2
3 rounds, for time:
- 9 x Back Squat @ 60k
- 9 x Pull-ups (kipping)
Post time to comments.
Staying tight through abs, glutes, and legs creates a more stable handstand.
22
Sep
Rest Day 220911
Rest Day
@ CrossFit Smash
Workout #1
Two rounds, for time:
- Row 800m
- 100 x Double Unders
- Big Block Run/Run 800m
- 30 x Burpees
Rest as needed between rounds
Post time for each round to comments.
Workout #2
For time:
- Row 400m
- 50 x Double Unders
- Small Block Run/Run 400m
- 15 x Burpees
Post time to comments.
“What Is CrossFit? An Interview with Fast Company Magazine: Part 1” with Greg Glassman, CrossFit Journal preview video [wmv] [mov]
From the Games Vault: Women’s Triplet Sprint (today’s WOD) – video [wmv] [mov]
21
Sep
WOD 210911
“Angie”
For time:
- 100 x Pull-ups
- 100 x Push-ups
- 100 x Sit-ups
- 100 x Squats
Post time to comments.
WOD ”Lynne” with Austin Malleolo, Dave Lipson and James Hobart by Again Faster Equipment – video [wmv] [mov]
From the Vault: WOD ”Lynne” with Brendan Gilliam – video [wmv] [mov]
20
Sep
WOD 200911
5 rounds of:
- 15 x Toes to Bar
- 30 x Sit-ups
- 15 x Push Press @ 40k
- 15 x Kettlebell Clean & Jerk @ 24k
Post time to comments.
“CrossFit Rowing Trainer Course: Technique” with Angela Hart, CrossFit Journal preview video [wmv] [mov]
Conclusion to Melissa Lopes and Eric McKenna’s “Hair Vs Hair” competition for Fight Gone Bad 6 – video [wmv] [mov]
WOD Split Jerk 1-1-1-1-1-1-1 reps with Josh Everett and Jason Salyer – video [wmv] [mov]
WOD Split Jerk 1-1-1-1-1-1-1 reps with CrossFit Costa Mesa – video [wmv] [mov]
Spencer Hendel and Austin Malleolo on Split Jerk 1-1-1-1-1-1-1 reps WOD – video [wmv] [mov]
19
Sep
WOD 190911
Five rounds of (a) + (b):
(a). Overhead Squat, 3 reps
(b). For time:
- 10 x Deadlift @ 100k
- Row 200m
Rest as needed between rounds
Post load for (a) and time for (b) in each round to comments.
“Handstand Virtuosity: Part 2” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
“Burpee, Stone Carry, GHD Workout” with Matt and Cherie Chan – video [wmv] [mov]
“The Position: Part 7 – The Ring Dip” with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]
CrossFit Affiliates commercial from the CrossFit Games on ESPN2 – video [wmv] [mov]
19
Sep
Rest Day 180911
Rest Day
17
Sep
WOD 170911
25 min AMRAP:
- 7 x Pull-ups
- 7 x Med Ball Cleans
- 7 x Kettlebell Swings @ 32k
Post time to comments.
16
Sep
WOD 160911
Five rounds of (a) + (b):
(a). Front Squat 5-4-3-2-1
(b). 3 rounds of:
- 7 x Wall Ball @ 9k
- 7 x Burpees
Rest as needed between rounds
Post load for (a) and time for (b) in each round to comments.
