run 800m
30 x bar facing burpees
20 x overhead squat (95/65 lb)
20 x pull ups
run 800m
Congratulations to Greg & Mikah on the birth of their daughter, Blake Celestine Baker!! 7lbs 1.5 oz, 20 inches long! Read more »
Complete as many rounds in 15 minutes of:
10 knees to elbows
5 hand stand push ups
Image: Is CF Alexandria really too cheap to buy 2.5 lb weights??
CrossFit Games WOD 11.4
Derek Redman, Dad helps son finish at Olympics
5 rounds:
5 push press (135/75 lb)
7 box jump (30"/24")
15 double unders
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Shoulder Impingement Checklist by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]
"It is our observation that men will die for points. By using whiteboards as scoreboards, keeping accurate scores and records, running a clock and precisely defining Read more »
"Katty"
3 rounds:
run 800m
30 x kettlebell swings (24/14kg or 50/30 lb)
Sharks name a week after her.
She once ran a 5k while 9 months pregnant to induce labor...and she won.
Boston tried to qualify for her.
During labor, she doesn't push, she does burpees.
If she puked on your shoe instead of Read more »
100 burpee pull-ups
(25 min time limit)
scaled version: 100 burpees and 100 pull-ups. The exercise and number of reps can be done in any combination.
CrossFit Open WOD #3 - Jeff doing 5 min AMRAP of 165 lb squat clean and jerk...completed 27 rounds!!!
After three weeks of competition, Jeff is currently ranked #61 Read more »
5 x 5 deadlift
rest
Tabata squats
Congratulations to Stephen, Billy & Lance for finishing the Lone Star Half Ironman in Galveston, TX!!!
Today is a heavy lift day. On heavy days, you push yourself to the limit. If you get all your lifts without failing, ask yourself if you are pushing hard enough. You Read more »
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Lance, Billy
Run 1 mile
100 sumo deadlift high pull (45/25 lbs)
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For a rep to count in any of the presses or thrusters, the barbell must end in the stable position over the heels. The left image is close but not quite complete. The bar is forward of the toes and is not stable. Read more »
3 x 10 bicep curls (rest 3 min between each set and admire bulging biceps in mirror)
3 x 10 partial squats (only go halfway down on each rep)
2 x 30 calf raises (be sure and hit them from every angle)
Go real slow for a long time on the elliptical - maybe even 4 Read more »
