Monday 100201
AMRAP 5 minutes
Body Weight Back Squats
rest
Five rounds of:
Deadlift x 3 reps,
Handstand push-ups x max reps.
Sign up and post your results on Beyond the white board http://beyondthewhiteboard.com/gyms/517-true-crossfit
Enlarge image
Milena Mihaylova, Varna, Bulgaria.
Jon 5X5
“
The March to the Finish,” The Ranger Challenge Part 3, by
CrossFit Again Faster, a
CrossFit Journal preview video [
wmv] [
mov]
“870lb Not the Total” with
Spencer Hendel – video [
wmv] [
mov]
FRIDAY 100129
Clean 85% 3×5
rest…
21-15-9 reps for time of:
box jumps(m24″/w20″)
overhead squats(m95#/w65#)
Enlarge image
Andy M., CrossFit Centurion.
Core Stability: At the Chalkboard with Coach Glassman, a
CrossFit Journalpreview video [
wmv] [
mov]
“Isa-Grace” with Josh Everett – video [
wmv] [
mov]
Thursday 100128
Bench Press 1RM Warm up and then make 3 solid efforts to reach your max
Post loads to comments
3 rounds for time of:
10 thrusters(m95#/w65#)
6 pull ups
12 push ups
Enlarge image
Lisa Bond, CrossFit Sandy Springs, Foster Falls, TN.
“
Pose Drills” with
Dr. Nicholas Romanov, a
CrossFit Journal preview video [
wmv] [
mov]
King CrossFit Profile – video [
wmv] [
mov]
Wednesday 100127
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Pushups
50 Lunge
50 Knees to elbows
50 Power Snatch, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
“CrossFit Opening at Wright Patterson AFB” – video [wmv] [mov]
“
Handstand WOD Demo” with Laurie Galassi,
CrossFit Santa Cruz – video [
wmv] [
mov]
Tuesday 100126
Take a deep breath!! It’s going to be a tough one.
Back Squat 85% 3×5
rest…
Max rounds in 10 minutes of:
7 front squat(m95#/w65#)
7 push press
7 sumo deadlift high pull
Post total to comments.
Karianne Dickson 1RM Bench, a CrossFit Journal preview for “Bench Setup” with Louie Simmons – video [wmv] [mov]
MONDAY 100125
Five rounds:
Row 500 meters
3 Deadlifts 80% 1RM
Post loads and row times to comments.
Enlarge image
CrossFit Certification Seminars: Alamo CrossFit, CrossFit San Diego,CrossFit BGI, Centurion CrossFit Fort Hood, CrossFit Virtuosity, University of San Deigo.
“
Nuts and Bolts” with
CrossFit Fenway, Part 3, by
CrossFit Again Faster, a
CrossFit Journal preview video [
wmv] [
mov]
“Functional Movements” with
Chris Spealler at
CrossFit Sri Ram Ashram in rural India – video [
wmv] [
mov]
Friday 100122
21-15-9
OH Squat 95lbs
OH Lunge 25lbs
Burpees
Post time to comments.
Enlarge image
Elliot Dow, CrossFit Red, San Juan Mountains, Colorado
“
Rory vs Kate” at
CrossFit Works: Ding Series Part 4, a
CrossFit Journal preview video [
wmv] [
mov]
“Mentality” with
Tony Blauer, by
CrossFit Again Faster – video [
wmv] [
mov]
THURSDAY 100121
FIGHT GONE BAD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20″ box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Enlarge image
Nate Mock, CrossFit Dupage, Great Wall of China
“Getting Open” with
CrossFit Fenway,
Part 2, by
CrossFit Again Faster, a
CrossFit Journal preview video [
wmv] [
mov]
“Great Athlete, Great Trainer” with
Tanya Wagner,
CrossFit Apex, who will be one of the featured speakers at
FilFest 2010 – video [
wmv] [
mov]
WEDNESDAY 1
AMRAP in 20 mins:
10 Sit uo
15 push up
20 medball clean
Enlarge image
Joshua Grimm, CrossFit Verve
“
Sponsorship, Not Endorsement” with Greg Glassman, a
CrossFit Journalpreview video [
wmv] [
mov]
Burpee Backflips by
CrossFit Montgomery County – video [
wmv] [
mov]
Tuesday 01/19/10
5 rounds of:
Max jerks(m135#/w95#)
Max Pull ups
rest as needed between rounds. Add total reps for score
“Teaching the Tire Flip” with Kurtis Bowler, by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Mark Matyazic Runs 100 Miles,
CrossFit Endurance, by
CrossFit Again Faster – video [
wmv] [
mov]
