Monday 130930

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Compare to 100731.

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CrossFit Level 1 Certificate Courses: Ft. Stewart, GA, CrossFit Zion, CrossFit Verve, CrossFit Reston, CrossFit Ranch, CrossFit Mayhem, CrossFit Columbus, CrossFit King of Prussia, CrossFit Central Downtown, CrossFit Montreal, CrossFit Basel, CrossFit Bergen, CrossFit FSF, CrossFit Rocks, CrossFit LifeSpark, CrossFit Sentinel Downtown, CrossFit Tuluka Pilar.
CrossFit Coach's Prep Course: CrossFit One.
CrossFit Kids Courses: CrossFit Northern Ireland.

"Too Fit 2 Quit" - video [ipod] [mov] [720 HD] [1080 HD]

Sunday 130929

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows

Post time to comments.

Compare to 041026.

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Mike Bolte's garage gym, Newark, Ohio.

"Elbow Position for the Jerk" with Kendrick Farris and Cara Heads Slaughter - video [ipod] [mov] [HD mov]

Saturday 130928

Rest Day

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Maria and Mike McConnell, Punta Cana, Dominican Republic.

"Going to Haiti: A Warm Welcome" with Emily Beers, CrossFit Journal video - [ipod] [mov] [720 HD] [1080 HD]

"Three Days in Haiti, Part 2: Small Loans, Big Results" by Emily Beers, CrossFit Journal article [pdf]

Friday 130927

Run 5K

Post time to comments.

Compare to 130801.

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Sean Velas and David Durante.

Gymnastic Kip with David Durante - video [ipod] [mov] [HD mov]

Thursday 130926

Complete as many rounds as possible in 20 minutes of:
Handstand walk 10 yards
15 foot L-rope climb, 1 ascent
10 One-legged overhead squats, PVC pipe

Post rounds completed to comments.

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Rob Darden, Greenville, NC.

"Battle on the Home Front" by Emily Beers, CrossFit Journal article [pdf]

Wednesday 130925

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 130501.

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Devin Briscoe, USS Kearsarge, Dubai.

"Two Hip Extension Drills" with Jeff Martone - video [ipod] [mov] [HD mov]

The CrossFit Games on ESPN start Wednesday, October 2nd, at 5 p.m. PT.

Tuesday 130924

Rest Day

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Fernando and Sylvia.

"Go South, Episode 2: Motivation" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

Monday 130923

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

Post time to comments.

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CrossFit Level 1 Certificate Courses: Mustang CrossFit US Border Patrol, CrossFit Del Mar, CrossFit Fury, Atlas CrossFit, CrossFit Atlanta, CrossFit One, CrossFit Hawaii, Peak 360 CrossFit, Sandia CrossFit, CrossFit EaDo, CrossFit Plaza Condesa, CrossFit Nuernberg, CrossFit Officine, CrossFit Stockport, CrossFit Rev X, Cape CrossFit, CrossFit Jozi.
CrossFit Competitor's Course: CrossFit Belltown.
CrossFit Coach's Prep Course: CrossFit 5th Ave.
CrossFit Kids Courses: CrossFit Park City, Thames CrossFit.

CrossFit Iron Cove: Burned but Unbroken, CrossFit Journal video [ipod] [mov] [HD mov]

CrossFit Tour, Queenstown, New Zealand, January 17th-19th - video [ipod] [mov] [HD mov]

Sunday 130922

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 130622.

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Courtney Carlisle, 215 pounds.

"Learning to Win" by Jeff Tincher, CrossFit Journal article [pdf]

Saturday 130921

Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep
Max reps Muscle-up

Post time, load and reps for each. Rest as needed between efforts.

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Ian Blair, Himalayas.

"One Baby at a Time" by Andrea Maria Cecil, CrossFit Journal article [pdf]

Strict Muscle-up Progression with David Durante - video [ipod] [mov] [HD mov]

Friday 130920

Rest Day

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Jacob Sawyer.

Going to Haiti: Welcome to McDonald with Emily Beers, CrossFit Journal - video [ipod] [mov] [HD mov]

Tickets To The CrossFit Invitational Now Available

Thursday 130919

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.

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Mike Jaucian, Cabo San Lucas.

"The Ripple Effect" by Chris Cooper, CrossFit Journal article [pdf]

Wednesday 130918

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Post time to comments.

Compare to 120830.

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Jen Thomas, Pacific Crest Trail, Oregon section.

Snatch Practice with Dan Bailey - video [ipod] [mov] [HD mov]

Tuesday 130917

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 120403.

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Deanna Gibaldi.

"Go South, Episode 1: To Big Sky" with Pat Sherwood and Ian Wittenber - video [ipod] [mov] [HD mov]

"Taking the time for the time of your life" by Pat Sherwood, CrossFit Journal article [pdf]

Monday 130916

Rest Day

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CrossFit Level 1 Certificate Courses: CrossFit Morristown, CrossFit Bellevue, CrossFit Monrovia, Trident CrossFit, CrossFit Mayhem, CrossFit Max Effort, NorCal CrossFit, CrossFit Country, CrossFit Strong, CrossFit Colosseum, CrossFit 33100, CrossFit Twente, CrossFit BCN, CrossFit Perth, Black River CrossFit, Punk CrossFit.
CrossFit Coach's Prep Course: CrossFit Ranch, Atlas CrossFit.
CrossFit Kids Courses: 810 CrossFit.

"Offline, Episode 2: Should Women Serve in Combat?" with host Russell Berger, CrossFit Journal video [ipod] [mov] [HD mov]

Sunday 130915

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130322.

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Alice Nikitina and Kevin Grear honeymoon in Jamaica.

Tagging Pukie - video [ipod] [mov] [720 HD] [1080 HD]

"Elbow Position" with Coach Burgener - video [ipod] [mov] [720 HD]

Saturday 130914

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 091217.

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Fred Frey, 70 years old.

"CrossFit Kids Lifeguard Test" by Mikki Lee Martin, CrossFit Journal article [pdf]

"Making the Games" with Jennifer Smith and Matt Hathcock - [video]

Friday 130913

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130108.

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Rob Moloney and Richie Demola.

"The Russian Swing" with Jeff Martone - video [ipod] [mov] [HD mov]

Thursday 130912

Rest Day

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World Champion arm wrestler Devon Larratt wrestling with Kyle Maynard at the CrossFit Games after party.

"Going to Haiti: A Shift in Perspective" with Emily Beers, CrossFit Journal - video [ipod] [mov] [720 HD] [1080 HD]

Wednesday 130911

"The Don"

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

Post time to comments.

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U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Tuesday 130910

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 130817.

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Ryan Bailey, North Wollongong Beach.

"Back on the Mat" by Andrea Maria Cecil, CrossFit Journal article [pdf]

"Handstand Push-up Progression" with David Durante and Alessandra Pichelli - video [ipod] [mov] [HD mov]

• Defense
• Endurance
• Football
• Gymnastics
• Kettlebells
• Mobility
• Oly Lifting
• Powerlifting
• Rowing
• Striking
• Strongman