BU CrossFit

WOD

2012-01-30T00:00:00.000-06:00

"Desforges"

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Keith Nelson 36:59. Post time to comments.

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

WOD Demo with Keith Nelson - video [wmv] [mov]

Rest Day

2012-01-29T20:26:00.000-06:00

Rest Day

2012-01-28T20:27:00.000-06:00

WOD

2012-01-27T00:00:00.002-06:00

For time:
75 pound Back squat, 50 reps
Rope pulls, 16k, 10 times
75 pound Back squat, 40 reps
Rope pulls , 16k 8 times
75 pound Back squat, 30 reps
Rope climb, 16k 6 times
75 pound Back squat, 20 reps
Rope pulls, 4 times
75 pound Back squat, 10 reps
Rope pulls, 2

Ken Cutrer 10:47. Post time to comments.

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Liz Powell.

"Law Enforcement Training Seminar", CrossFit Journal preview video [wmv] [mov]

"I Am Not Cancer. I Am CrossFit." free CrossFit Journal article by Hilary Achauer.

WOD Demo with Coastal CrossFit - video [wmv] [mov]

WOD Demo with CrossFit San Jose - video [wmv] [mov]

Ken Cutrer on today's WOD - video [wmv] [mov]

Reebok's Empire State Building WOD, YouTube.

WOD

2012-01-26T00:00:00.000-06:00

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m

Post number of rounds to comments

Compare to: 111119

"Training During Ramadan" with Kulsoom Abdullah, CrossFit Journal preview video [wmv] [mov]

"What impresses men is not mind, but the result of mind."
- Walter Bagehot

WOD

2012-01-25T21:03:00.000-06:00

For time:
21 Wall Balls 20lbs
21 Sumo Deadlift High Pull 95lbs
15 Push Press 95 lbs
15 Pull ups
9 Toes to Bars
9 Thrusters 95lb
Post time to comments:

Compare to: 111013

"All in the Family" with Brenda Glidden, CrossFit Journal preview video [wmv] [mov]

Showdown for the few remaining tickets for the CrossFit Tour Fort Worth Stop - video [wmv] [mov]

WOD

2012-01-24T00:00:00.000-06:00

5 rounds of time of:

12 Burpee jump and touch the bar
9 Front squats 135lbs
Run to Student Center and back.

"Opportunities are offered everyday, what will you do at the next opportunity?"

"No man is able to make progress when he is wavering between opposite things."
- Epictetus

WOD

2012-01-23T00:00:00.000-06:00

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Graham Holmberg 7:48. Post time to comments.

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Eric and Erica, CrossFit Parker.

"Inside England's CrossFit HG3" with Peter Davis and Andy Ruddick, CrossFit Journal preview video [wmv] [mov]

"Striking and CrossFit" with George Ryan - video [wmv] [mov]

WOD Demo with CrossFit 101 - video [wmv] [mov]

"A man always has two reasons for doing anything: a good reason and the real reason."
- J. P. Morgan

Rest Day

2012-01-22T20:42:00.001-06:00

Rest Day

2012-01-21T00:00:00.000-06:00

WOD

2012-01-20T00:00:00.000-06:00

3 rounds for time of:

Run 400 feet (up and back on court 4x)
45 lbs Thruster 50 reps
30 Pull ups
Post time to comments:

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Karl Eagleman, Ellison Bay, Wisconsin.

"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]

Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]

"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard

WOD

2012-01-19T00:00:00.000-06:00

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
Post time to comments.

Compare to 110117.

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"It is rewarding to watch my kids willingness to sweat and bleed to finish a workout. A family that WODs together stays together."
- Amy Kline-Rodriguez

"Netball Training at Reebok CrossFit Canterbury" with Maree Bowden and Denise Leggat, CrossFit Journal preview video [wmv] [mov]

WOD Demo from the Level 1 Course at CrossFit Oahu - video [wmv] [mov]

CrossFit EST on today's WOD - video [wmv] [mov]

WOD

2012-01-18T00:00:00.000-06:00

Split snatch 1-1-1-1-1-1-1 reps

Josh Everett 245lbs, Cody Burgener 245lbs.
Post loads to comments.

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Jeff Tincher.

Check out the 2012 Reebok CrossFit Games Beta Site.

"Split Snatch" by Josh Everett, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Coach Mike Burgener by Again Faster Equipment - video [wmv] [mov]

"No bird soars too high, if he soars on his own wings."

WOD

2012-01-17T00:00:00.001-06:00

AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

Post number of rounds to comments:

Compare to: 111117

Zarco and Mike doing Toes to Bar at BU CrossFit

WOD

2012-01-16T00:00:00.001-06:00

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Josh Everett 3:51, Kim Malz 5:33 (16lb ball). Post time to comments.

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CrossFit Level 1 Certificate Courses: Trident CrossFit VA, Cape CrossFit, Kuwait, NorCal CrossFit San Jose, CrossFit Colosseum, CrossFit Hampton Roads, Atlas CrossFit, CrossFit The Royal Danish Lifeguards, .
CrossFit Kids Course: CrossFit Velocity.

"Trail Running" with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Highlights from the 2011 Games - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Montgomery County - video [wmv] [mov]

New Reebok CrossFit Commercial http://www.youtube.com/watch?v=YAu-ftOM3C8

"You're immature if you can't accept reality or responsibility."
- Arnold Glasow

Rest Day

2012-01-15T19:56:00.001-06:00

Rest Day

2012-01-14T00:00:00.000-06:00

WOD

2012-01-13T00:00:00.003-06:00

As Many Rounds as Possible in 15 minutes.
5 Hand Stand Push ups
10 Kettle bell swings 1 1/2 pood (24k)
15 One legged squats, alternating
Post the number of rounds to comments:

Mike Livergood: 10 rounds

Compare to: 111014

These are some crazy athletes at BU CrossFit.

WOD

2012-01-12T00:00:00.000-06:00

5 rounds for time of:
11 Front Squats 135 lbs
21 Toes to Bar
31 Double Unders

Post time to Comments:

Mike completes his first Muscle up, good job Mike!

WOD

2012-01-11T00:00:00.002-06:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

James Hobart: SP 167lbs, PP 217lbs, PJ 227lbs.
Kevin Montoya: SP 170lbs, PP 190lbs, PJ 190lbs.
Heather Bergeron: SP 110.5lbs, PP 145.5lbs, PJ 145.5lbs.
Mel Ockerby: SP 109lbs, PP 137lbs, PJ 137lbs.
Post loads to comments.

Compare to: 101215

David's first Muscle up!

WOD

2012-01-10T00:00:00.000-06:00

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Josh Everett 18 rounds. Post rounds completed to comments.

Compare to 110621.

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Rene Sorensen and Martin Nielsen.

"Be Your Own Bodyguard Part 2: PPP" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit NRG - video [wmv] [mov] [HD mov]

"If you have nothing else to do, look about you and see if there isn't something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy."
- George Matthew Adams

WOD

2012-01-09T00:00:00.001-06:00

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34. Post time to comments.

Compare to 100927.

Jake, Macho, Paige and Stacey getting after another WOD at BU CrossFit.

"Attending a Level 1 Trainer Course as a First Time CrossFitter" with Tim Gallagher and David Temple, CrossFit Journal preview video [wmv] [mov]

"Isabella and CrossFit LA Kids" - video [wmv] [mov]

WOD Demo with Tommy Hackenbruck and Taylor Richards-Lindsay - video [wmv] [mov]

"Making You More Awesome: The Red-Hot World of Online Learning Services" by Marshall Kirkpatrick, Read Write Web.

Rest Day

2012-01-08T21:37:00.001-06:00

Rest Day

2012-01-07T00:00:00.000-06:00

WOD

2012-01-06T00:00:00.000-06:00

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31, Mike Livergood 27:47.
Post time to comments.

Compare to 110218.

Gotta love the release hands push ups...

"The CrossFit Kids Trainer Course: The Squat Series" with John Brownby Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Josh Everett - video [wmv] [mov]

WOD Demo with Brian Mitchell - video [wmv] [mov]

"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self."
- Aristotle

WOD

2012-01-05T00:00:00.003-06:00

For Time:

25 Kettle bell swings 1 1/2 pood
30 Push ups (release hands from floor
35 Kettle bell swings 1 1/2 pood
40 Pull ups
45 Kettle bell swings 1 1/2 pood
50 Front squats 95 lbs

Compare to: 110915

Post time to comments

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"High camp at 17,200ft above sea level, on Denali's west buttress. Successfully summited 3 days later."
- Paul Watkins

"Training in the Off-Season" with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

"Visual Perspicuity" with Greg Glassman - video [wmv] [mov]

"Coaching Points for Flipping Tires" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

"Form Vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]

WOD

2012-01-04T00:00:00.002-06:00

As Many Rounds as Possible in 15 minutes of:

9 Ring dips

12 Ball Slams

15 Pull Ups

Post number of rounds to comments.

Compare to: 110927

"Don't go around saying the world owes you a living. The world owes you nothing. It was here first."
- Mark Twain

WOD

2012-01-03T08:33:00.002-06:00

Overhead Squat 3-3-3-3-3 reps

Tommy Hackenbruck 305lbs, Jonathan Pera 305lbs, Taylor Richards-Lindsay 165lbs.
Post loads to comments.

Compare to 110809.

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CrossFit Kids, The Gauntlet competition.

"The Soulful Side of CrossFit" with Bill Grundler, CrossFit Journalpreview video [wmv] [mov]

CrossFit Kids The Gauntlet competition, January 28-29, 2012, at the LA Expo - video [wmv] [mov]

WOD Demo with Tommy Hackenbruck and Taylor Richards-Lindsay - video [wmv] [mov]

Jonathan Pera on today's WOD - video [wmv] [mov]

From the Vault:
Overhead Squats (Going Heavy) with Mark Rosen, April 2007 - video [wmv] [mov]

"Space: The Next Business Frontier" by Mary Kissel, The Wall Street Journal.

WOD

2012-01-02T00:00:00.000-06:00

"Dae Han"

Three rounds for time of:
Run 800 meters with a 45 pound barbell
3 Rope pulls, 16k
135 pound Thruster, 12 reps

Chris Spealler 17:46, Dave Leys 21:32. Post time to comments.

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U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

WOD Demo with Dave Leys - video [wmv] [mov]

Rest Day

2012-01-01T23:30:00.001-06:00

Rest Day

2011-12-31T17:18:00.001-06:00

WOD

2011-12-30T12:31:00.000-06:00

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Aryan Barto 14 rounds + 3 pull-up, Aja Barto 13 rounds + 5 press.
Post rounds completed to comments.

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U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq. He is survived by his father William, stepmother Barbara Rudd, step brother Josh, mother Pamela Lam, and sister Elizabeth.

Aja Barto and Aryan Barto on today's WOD - video [wmv] [mov]

WOD

2011-12-29T10:29:00.001-06:00

"Hidalgo"

For time:
Run 2 miles ( run on Harvel east to library and back)
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).
Post time to comments.

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U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

WOD Demo with CrossFit 801 - video [wmv] [mov]

WOD

2011-12-28T00:00:00.000-06:00

Front squat 2-2-2-2-2-2 reps

Dave Lipson, 485lbs, Jason Khalipa 365lbs, Pat Barber 315lbs.
Post load(s) to comments.

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Enlarge Poster

Holiday Collage 2011.

WOD Demo with NorCal CrossFit - video [wmv] [mov]

WOD Demo with CrossFit Fury - video [wmv] [mov]

"What Would The Iron Lady Do?" by Charles Moore, The Wall Street Journal.

WOD

2011-12-27T00:00:00.000-06:00

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
Post time to comments.

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Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.

"Lifting Boundaries" with Kulsoom Abdullah, CrossFit Journal preview video [wmv] [mov]

"Brand Development" with Greg Glassman - video [wmv] [mov]

WOD Demo from the Level 1 Course at CrossFit By Overload - video [wmv] [mov]

"Young men are apt to think themselves wise enough, as drunken men are apt to think themselves sober enough."
- Lord Chesterfield

WOD

2011-12-26T09:07:00.001-06:00

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.
Post rounds completed to comments.

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Level 1 Certificate Course at CrossFit Santa Clara.

"CrossFit 365 and Ospreys Rugby", CrossFit Journal preview video [wmv] [mov]

"Grip Test" with James Hobart, Austin Malleolo and Russell Berger - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

"Five Things You Should Stop Doing in 2012" by Dorie Clark, The Harvard Business Review.

Rest Day

2011-12-25T09:57:00.002-06:00

Merry Christmas!!

Enlarge image
Enlarge Poster

Holiday Collage 2011.

"Training With Champions: Parts 3 and 4" with Mikko Salo and Dan Bailey, CrossFit Journal preview video [wmv] [mov]

"We Refuse To Be Another Statistic" by Steve's Club - video [wmv] [mov]

Rest Day

2011-12-24T10:02:00.000-06:00

WOD

2011-12-23T07:44:00.001-06:00

For time:
10 Muscle-ups 1MU = (3 pu and 3 dip)
75 pound Push press, 100 reps
Row 1000 meters

Rich Froning 6:44, EZ Muhammad 8:09, Rob Fordham 8:03, Steven Kiefer 8:10. Post time to comments.

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The Baroni Family, Hilton Head Island, South Carolina.

"A Language to Diagnose: Part 8" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

CrossFit Games Marathon on ESPN2, New Year's Day starting at 1:00pm ET - video [wmv] [mov]

WOD Demo with CrossFit High Voltage by Again Faster Equipment - video [wmv] [mov]

Rich Froning on today's WOD at Tennessee Tech University - video [wmv] [mov]

"Capacity never lacks opportunity. It cannot remain undiscovered because it is sought by too many anxious to use it."
- Bourke Cockran

WOD

2011-12-22T00:00:00.000-06:00

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Josh Everett 6:30, Kristan Clever 11:07 (95lbs). Post time to comments.

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CrossFit Durango.

"A CrossFit Comeback From Cancer" with Chad Hamilton, CrossFit Journalpreview video [wmv] [mov]

"The Butt Test" by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Kristan Clever by Again Faster Equipment - video [wmv] [mov]

"Top 50 Christmas Toys of the Past Century" by Diego Martinez-Moncada, Daily Infographic.

WOD

2011-12-21T00:00:00.000-06:00

21-15-9 reps for time of:
135 pound Clean
GHD sit-up

Greg Amundson 3:50, Scott Puckett 4:24. Post time to comments.

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Travis Hitt, Greenfield, New Hampshire.

"Cooking With Massie: Thai-Style Chicken Curry", CrossFit Journal preview video [wmv] [mov]

"What To Expect" at the 2012 CrossFit Tour - video [wmv] [mov] [HD mov]

WOD Demo with Greg Amundson - video [wmv] [mov]

"The whole story of human and personal progress is an unmitigated tale of denials today-denials of rest, denials or repose and comfort and ease and pleasure-that tomorrow may be richer."
- James Carroll

WOD

2011-12-20T00:00:00.000-06:00

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Cole Dick (age 15): Squat 355, Press 145, Deadlift 475. Total 975lbs.
Post total to comments.

Compare to 100323. No post on 110513.

Bruins preparing for 2012.

"Why We Get Fat (Condensed)" and "Why We Get Fat (Unabridged)" with Gary Taubes, CrossFit Journal preview video [wmv] [mov]

"Running Technical Sections" with Brian MacKenzie by Again Faster Equipment - video [wmv] [mov]

From the Vault:
Nicole and Zac Go For A Total, April 2007 - video [wmv] [mov]

"People are always ready to admit a man's ability after he gets there."
- Bob Edwards

WOD

2011-12-19T00:00:00.001-06:00

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14, Jay Maroney 14:59.
Post time to comments.

Compare to 090716.

Good Lift, Great feet!

Rest Day

2011-12-18T19:56:00.001-06:00

Rest Day

2011-12-17T19:56:00.000-06:00

WOD

2011-12-16T00:00:00.000-06:00

AMRAP in 15 minutes of

9 Snatch Balance 95 lbs
19 Push ups (Chest to Deck)
Run 100m (to the Bridge and back)

Post loads to comments

Mike Deadlifts 315lbs for 5 reps at BU CrossFit.

WOD

2011-12-15T00:00:00.001-06:00

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

Rob Orlando 4:57, Kristan Clever 6:58, Rebecca Voigt 8:34, Andrea Ager 8:41.
Post time to comments.

Another WOD complete at BU CrossFit, Good job Kayla, Jen, and Janca

"CrossFit Kids Trainer Course: The Deadlift Series" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

"Modern invention has banished the spinning wheel, and the same law of progress makes the woman of today a different woman from her grandmother."
- Susan B. Anthony

WOD

2011-12-14T00:00:00.002-06:00

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 100610.

An evolution has begun.

"A Conversation With Dave Castro and Sevan Matossian", CrossFit Journal preview video [wmv] [mov]

"Language" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]

"The Tug Toner" by Jimmy Kimmel, YouTube.

WOD

2011-12-13T00:00:00.000-06:00

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Kristan Clever 9:48, Rebecca Voigt 11:15, Lindsey Valenzuela 11:21.
Post time to comments.

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Solid. Weak core. Tight shoulders.

"CrossFit Bellevue SEALFIT" with Dan Cerrillo, CrossFit Journal preview video [wmv] [mov]

Announcing the 2012 CrossFit Tour! First Stop, Australia's Gold Coast, February 3rd through 5th - video [wmv] [mov]

"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

WOD

2011-12-12T00:00:00.000-06:00

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Philip Kniep 4:29, Kristan Clever 5:05 (135lbs), James Hobart 6:05, Kevin Montoya 6:41.
Post time to comments.

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Jason Hennings, Louisville, Colorado.

"Starting and Growing a CrossFit Kids Program" with Travis Harkey, CrossFit Journal preview video [wmv] [mov]

WOD Demo at Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Maya Keenan-Gallagher by Again Faster Equipment - video [wmv] [mov]

"A smooth sea never made a skilled mariner."
- English Proverb

Rest Day

2011-12-11T21:49:00.001-06:00

Rest Day

2011-12-10T21:49:00.000-06:00

WOD

2011-12-09T00:00:00.001-06:00

7 rounds for time of:
Run 100m (4 lengths on court)
Overhead squat 95lbs, 10 reps
Post your time to comments.

"The Bamboo Bar" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

"Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant."
- Edmund Burke

Who are these guys?! This looks like "Cindy" we love "Cindy"!

WOD

2011-12-08T00:00:00.001-06:00

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).
Post your choice of girls and rounds completed to comments.

Compare to 110216 or 110617

Crazy busy day at BU CrossFit over 20 names on the board today! Can you say "STRONGER"!

WOD

2011-12-07T00:00:00.000-06:00

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Post total time to comments.

Enlarge image

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

WOD

2011-12-06T00:24:00.001-06:00

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

Post loads to comments.

Compare to 101220.

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Kevin Boudreau, Chris Story and Eric Burns on the USCGC Healy above the Arctic Circle.

"Being the Greatest Left-Handed Arm Wrestler of All Time" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"How To Build A Garage Gym Rogue Style" - video [wmv] [mov]

"The Great Global Warming Fizzle" by Bret Stephens, The Wall Street Journal.

WOD

2011-12-05T00:00:00.001-06:00

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Lucas Zepeda 34:04, Tyler Hinz 38:24, Matt Bischel 44:11.
Post time to comments.

Compare to 110216.

The newest team at BU CrossFit.

"Prescribed Scaling for Women" with Tony Budding and Katie Hogan, CrossFit Journal preview video [wmv] [mov]

"Flipping A Tire" with Rob Orlando - video [wmv] [mov]

WOD Demo with CrossFit Santa Cruz - video [wmv] [mov]

"He that would have fruit must climb the tree."
- Thomas Fuller

Rest Day

2011-12-04T21:11:00.001-06:00

Rest Day

2011-12-03T21:11:00.000-06:00

WOD

2011-12-02T00:00:00.002-06:00

Clean and Jerk 1-1-1-1-1-1-1 reps

Rob Orlando 310lbs, Vic Zachary 275lbs, Lindsey Smith 210 lbs, Maya Keenan-Gallagher 105lbs (age 11).
Post loads to comments.

Kayla, Becky, Paige and Jen (below) prepare for next year at BU CrossFit.

"A Language to Diagnose With Kelly Starrett: Part 7" by Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Community at CrossFit Relentless" - video [wmv] [mov]

Lindsey Smith and Vic Zachary on today's WOD - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]

"The Revolution in Photography" by Rob Walker, The Atlantic.

WOD

2011-12-01T00:00:00.000-06:00

Complete as many rounds in fifteen minutes of:

5 Rope pulls, 16 k
20 Wall ball shots, 20 pound ball
Run 200 meters

Post rounds completed to comments.

Juan and David Cleaning up at BU CrossFit

WOD

2011-11-30T00:00:00.001-06:00

Clean 3-3-3-3-3-3-3 reps

Josh Everett 308lbs. Post loads to comments.

The Paige, Kayla and Becky are back at BU CrossFit.

"CrossFit Endurance: Running Hills" with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

"Meet The Training Staff" - video [wmv] [mov] [HD mov]

"Reebok's Attention to CrossFit Feedback Boost Branding and Product Quality Initiatives" by Patrick Rishe, Forbes.

WOD

2011-11-29T00:00:00.000-06:00

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58.
Post time to comments.

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Hanging ring extension and Sots press.

"Q&A With Gary Taubes", CrossFit Journal preview video [wmv] [mov]

WOD Demo with Dusty Hyland and JC Nessa by Again Faster Equipment - video [wmv] [mov]

Chris Lofland on today's WOD - video [wmv] [mov]

"It has been said that democracy is the worst form of government except for all the others that have been tried."
- Sir Winston Churchill

WOD

2011-11-28T00:00:00.000-06:00

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Matt Chan 2:54, Dusty Hyland 3:04, Emmalee Moore 3:20.
Post time to comments.

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Level 1 Certificate Courses: CrossFit Rebel S.A., CrossFit Singapore,CrossFit Santa Clara, CrossFit Virtuosity, CrossFit Charlotte, CrossFit Twente.
CrossFit Coach's Prep Course: CrossFit Bellevue.

"Competition Day at Norco Running Gun" with Dave Re and Dave Castro,CrossFit Journal preview video [wmv] [mov]

WOD Demo with Dusty Hyland by Again Faster Equipment - video [wmv] [mov]

WOD Demo with CrossFit Verve - video [wmv] [mov]

From the Vault:
WOD Demo with Adrian Bozman, August 2007 - video [wmv] [mov]

"No Ditch for America" by Rich Karlgaard, Forbes.

Rest Day

2011-11-27T18:04:00.001-06:00

Rest Day

2011-11-26T08:51:00.001-06:00

WOD

2011-11-25T08:35:00.000-06:00

Hang power snatch 3-3-3-3-3 reps

Post loads to comments.

Compare to 110228.

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"Our box 911 CrossFit, donated 110 turkeys to feed 110 needy families."
- Jim Sayih

"CrossFit Kids Trainer Course: Teen Weightlifting" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Overcoming Obstacles: Finding Innovative Ways to CrossFit" with CrossFit Flagstaff, CrossFit Journal preview video [wmv] [mov]

"Travel Safety" with Tony Blauer - video [wmv] [mov]

"Knowing yourself is the beginning of all wisdom."
- Aristotle

WOD

2011-11-24T00:00:00.001-06:00

5 Rounds for time of:

9 Hand Stand Push ups
25 Squats

The gym will be closed today.

Have a Happy Thanksgiving.

Post time to comments:

Compare to: 101126

WOD

2011-11-23T00:00:00.000-06:00

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post time to comments.

Compare to 100120.

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Shely Weinrich and daughter.

"Cooking With Massie: Prime Rib and Creamy Horseradish Sauce",CrossFit Journal preview video [wmv] [mov]

"Running In Sand" with Brian Mackenzie by Again Faster Equipment - video [wmv] [mov]

From the Vault:
GI Jane WOD Demo with Greg Amundson, July 2007 - video [wmv] [mov]

"Beautiful young people are accidents of nature, but beautiful old people are works of art."

WOD

2011-11-22T00:00:00.001-06:00

Thrusters
3-3-3-3-3-3-3

Post loads to comments:

Compare to: 110906

Infant Swim Resource and CrossFit Kids thank you, the CrossFit community, for raising $600,000!

"For Competition and Community: CrossFit Bellevue" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]

"Grant Writing for Kids Programs" by Lura Poggi, and the "Power a Bright Future Grant", CrossFit Journal video [wmv] [mov]

Home Gym with Rob Hole - video [wmv] [mov]

WOD

2011-11-21T00:00:00.000-06:00

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments

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CrossFit Level 1 Certificate Courses: Rainier CrossFit, CrossFit Perth,CrossFit New England, CrossFit Scottsdale, Alamo CrossFit.
CrossFit Kids Course: CrossFit Reston.

"Westside Barbell Speed Bench Day" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

"Mental Toughness" with Matt Hasselbeck - video [wmv] [mov]

"Be not afraid of growing slowly; be afraid only of standing still."
- Chinese Proverb

Rest Day

2011-11-20T22:33:00.001-06:00

Rest Day

2011-11-19T22:33:00.000-06:00

WOD

2011-11-18T00:00:00.000-06:00

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m

Post number of rounds to comments

Compare to: 110315

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"Been CrossFitting for 2 years. We are 120 miles from the closest CrossFit gym so we make do at the house in Oklahoma. Two years ago my wife Susie could not walk up stairs without breathing hard. Now she runs hills, WODs, does pull-ups, air squats like a machine, O-lifts, and overhead squats"
- Mark Eaton

"A Language to Diagnose: Part 6" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Days 4 and 5" by Rogue Fitness - video [wmv] [mov]

WOD

2011-11-17T21:32:00.000-06:00

AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

Post number of rounds to comments:
Compare to: 110817

Mike helps David with his sit ups.

Watch the videos, This WOD might be in the near future.

"Sticking It Out" with Oceanside CrossFit - video [wmv] [mov]

WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment - video [wmv] [mov]

Maya Keenan-Gallagher on today's WOD - video [wmv] [mov]

"The surest way not to fail is to determine to succeed."
- Richard Brinsley Sheridan

WOD

2011-11-16T00:00:00.001-06:00

7 rounds for time of:

12 Sumo Deadlift high pulls 95 lbs
12 Push Press 95 lbs
Run 200m

Compare to: 110708

WOD

2011-11-15T08:37:00.001-06:00

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to: 100406

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"I am deployed to Afghanistan with a group of CrossFitters and we have been doing Hero WODs every Saturday, it is sort of our tradition. Today on Veteran's Day was Murph, complete with body armor."
- Jessica D Wright

"Competition Day at Pala Range" with Dave Re and Dave Castro, CrossFit Journal preview video [wmv] [mov]

Benji Hoover on The Richest 5k Run - video [wmv] [mov]

WOD

2011-11-14T00:00:00.000-06:00

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Austin Malleolo 17:08, Kristan Clever 19:30, Danielle Edmundson 21:03 (1 pood TGU), Spencer Hendel 22:13.
Post time to comments.

Compare to 041015.

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Enrique De La Garza.

"CrossFit Makes You Better" with Jeremy Howe and Nicky Muller, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Day 3" by Rogue Fitness - video [wmv] [mov]

Rich Froning does "Grace" at 225 pounds in 4:49 - video [wmv] [mov]

WOD Demo from CrossFit Santa Cruz - video [wmv] [mov]

Austin Malleolo and Spencer Hendel on today's WOD - video [wmv] [mov]

"Why Kids Can't Search" by Clive Thompson, Wired.

Rest Day

2011-11-13T20:45:00.001-06:00

Rest Day

2011-11-12T20:45:00.000-06:00

WOD

2011-11-11T00:00:00.001-06:00

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to: 110725

WOD

2011-11-10T00:45:00.005-06:00

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.
Compare to 100319

"Coaching Points for Lifting Stones" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

"Jumping Backwards" with Coach Mike Burgener - video [wmv] [mov]

Reebok is pre-selling the first 1,000 pairs of their first CrossFit shoe - video [wmv] [mov]

WOD

2011-11-09T00:00:00.001-06:00

"Grace"
For time:
135 pound Clean and Jerk, 30 reps

"Isabel"
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Watch "We don't do easy, We don't do Lazy"

Grace: John McKay 1:19, Alyssa Ross (age 17, 95lbs) 3:15.
Post your choice of girls and time and load to comments.

Compare to 090508 or 110819.

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Jack Murrin.

"We Don't Do Easy, We Don't Do Lazy" with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"Coaching an NFL Quarterback for Recovery" with Dan Cerrillo and Matt Hasselbeck, CrossFit Journal preview video [wmv] [mov]

From the Vault:
"Burgeners Do Grace", May 2009 - video [wmv] [mov]
"Isabel-Off" with Josh Everett and Dave Lipson, October 2010 - video [wmv] [mov]

"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke

WOD

2011-11-08T00:00:00.000-06:00

"White"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Kristan Clever 21:18, Candice Ruiz 21:21 (25lb lunge), Kenneth Cutrer 21:47, Rebecca Voigt 23:07, Katie Hogan 27:31, Lindsey Valenzuela 27:47.
Post time to comments.

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

WOD

2011-11-07T00:00:00.000-06:00

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Spencer Hendel 9:54, Austin Malleolo 11:46.
Post time to comments.

Compare to 110722.

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CrossFit Level 1 Certificate Courses: Fort Stewart, CrossFit Champions, CrossFit Ethos, CrossFit X Factor, CrossFit Charlottesville, CrossFit Central London.
CrossFit Kids Course: CrossFIt Kingdom.

"CrossFit Morristown: A Third Home" with Karianne Dickson and Gregg Arsenuk, CrossFit Journal preview video [wmv] [mov]

Ryan Tyler on The Richest 5K - video [wmv] [mov]

WOD Demo with CrossFit Atlanta - video [wmv] [mov]

Spencer Hendel and Austin Malleolo on today's WOD - video [wmv] [mov]

"An investment in knowledge always pays the best interest."
- Benjamin Franklin

Rest Day

2011-11-06T21:43:00.001-06:00

Rest Day

2011-11-05T21:43:00.000-05:00

WOD

2011-11-04T00:00:00.000-05:00

Clean 3-3-3-3-3-3-3 reps

Josh Everett 308lbs. Post loads to comments.

Compare to: 110128

Post loads to comments.

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In an immature overhead squat, the forward inclination of the torso requires additional rotation of the shoulder, which can be tolerated at lighter weights.

"Midline Progressions on Rings" with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Talayna Fortunato's 2:26 Fran - video [wmv] [mov]

"Why Good Writers Avoid Adverbs and Adjectives" by Kim H Peres.

WOD

2011-11-03T00:00:00.002-05:00

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Mike L. 3:10, 3:51, 4:31, 4:45, 5:03 Nov. 3, 2010

Post times to comments.

Compare to 110721.

Mike doing some push ups nice workout at BU Crossfit.

"CrossFitting With Asthma" with Chance Hughs, CrossFit Journal preview video [wmv] [mov]

Pablo Vega on The Richest 5K - video [wmv] [mov]

"Try not to become a man of success but a man of value."
- Albert Einstein

WOD

2011-11-02T00:00:00.002-05:00

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Post time to comments:

Compare to: 110824

David back at the Wall Balls, Good Job David!

"A Language to Diagnose: Part 4" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"CrossFit and Throwing Practice" with Matt Hasselbeck - video [wmv] [mov]

Dmitri Shostakovich, Piano Quintet Op. 57.

Charlotte Bronte - Regret.

Watch "Stanley McChrystal: Listen, learn ... then lead", TED Talks

Post thoughts to comments

WOD

2011-11-01T00:00:00.000-05:00

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Post time to comments.

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Cody Bailey.

"Shooting Skills and Drills: Moving Into and Out of Position", CrossFit Journal preview video [wmv] [mov]

From the Vault:
CrossFit Santa Cruz WOD Demo, June 2010 - video [wmv] [mov]

"I throw the ball as hard as ever, but it just takes longer to get to the plate."
- Don Newcombe, Brooklyn Dodgers pitcher, in the twilight of his career

WOD

2011-10-31T00:00:00.001-05:00

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Josh Everett 15:28, Austin Malleolo 15:50, Dave Lipson 16:10, Russel Berger 16:37.
Post time to comments.

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CrossFit Level 1 Certificate Courses: University of San Diego, CrossFit Conan, CrossFit Reston, CrossFit Park City, Saskatoon.
CrossFit Trainers Summit, San Diego.

"A Second Family: CrossFit Spartanburg" with Tal Young, CrossFit Journal preview video [wmv] [mov]

WOD Demo from Reebok CrossFit One by Again Faster Equipment - video [wmv] [mov]

From the Vault:
Brandon's Bad Day, August 2007 - video [wmv] [mov]

"The Science of Irrationality" by Jonah Lehrer, The Wall Street Journal.

Rest Day

2011-10-30T20:26:00.001-05:00

Rest Day

2011-10-29T20:26:00.000-05:00

WOD

2011-10-28T00:00:00.002-05:00

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to: 110425

Got to end the week with this WOD! I will be in at 6am if you wish to join in.

"Growing Up CrossFit" with Annie Thorisdottir, CrossFit Journal preview video [wmv] [mov]

From the Vault:
CrossFit Santa Cruz WOD Demo - video [wmv] [mov]

"I want to stay as close to the edge as I can without going over. Out on the edge you see all kinds of things you can't see from the center."
- Kurt Vonnegut

WOD

2011-10-27T00:00:00.000-05:00

"Tabata Fight Gone Bad"
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post score to comments.

Kayla and David mixing it up at BU CrossFit.

WOD

2011-10-26T00:00:00.000-05:00

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Kristan Clever 10 rounds + 5 up-downs, Whitney Heuser 8 rounds + 5 pass-throughs, Cara Hipskind 7 rounds + 10 up-downs, Rebecca Voigt 7 rounds + 7 up-downs.
Post rounds completed to comments.

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The end points of the four movements.

"Fixing the Feet" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

The Richest 5K Run, November 19th, Atlanta, Georgia - video [wmv] [mov]

WOD Demo from CrossFit Maxim - video [wmv] [mov]

"There is no greater cause of melancholy than idleness."
- Robert Burton

WOD

2011-10-25T00:00:00.000-05:00

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Compare to: 101007

Post time to comments.

"The Glute-Ham Developer" with Josh Everett by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Effectiveness Of The Group Setting" with Greg Glassman - video [wmv] [mov]

From the Vault:
Greg Amundson 4:49, October 2005 - video [wmv] [mov]
Greg Amundson 4:39, December 2007 - video [wmv] [mov]
CrossFit NRG, October 2010 - video [wmv] [mov]

"Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm" by Patrick Rishe, Forbes.