Monday 040531

Rounds of 21-18-15-12-9-6 and 3 reps of:
Kettlebell swing 1 1/2 pood
Medicine ball sit-up throw 20 pounds x 10 feet

Medicine ball sit-up throw is to a partner standing 10 feet from anchored feet or against a wall or target 10 feet from anchored feet. Post time to comments.

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Brand X Martial Arts gets a face lift.

Sunday 040530

Rest Day

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CrossFit SLO.

Saturday 040529

For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups

Post time to comments.

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The new home of CrossFit Kansas City - stay tuned!

Friday 040528

Power clean 21 reps
Run 800 meters
Power clean 15 reps
Run 800 meters
Power clean 9 reps

Post time and load to comments.

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Thursday 040527

5 rounds of:
Wall ball 50 shots with 20 pound ball
L-Pull-ups 15 reps

Post time for each round to comments.

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Chem-girl: 7:59.9 2000 meter row!

Wednesday 040526

Rest Day

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Phil Canto of CrossFit East.

Tuesday 040525

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Post rounds and fractions of rounds completed to comments.

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The starting position on the right produces a faster vertical acceleration than the position on the left.

Monday 040524

Back squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

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Overhead walking lunge.

Sunday 040523

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post rounds and fractions of rounds completed to comments.

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Split clean - a wonderful test of agility and balance.

Saturday 040522

Rest Day

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Indoor obstacle course: Row 500 meters, 3 laps on cargo net, 50 squats, 15 handstand push-ups, 25 sit ups.

Friday 040521

Run 5K

Post time to comments.

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Get Tight!

Thursday 040520

6 rounds, 21-15-12-9-6- and 3 reps, for time, of:
Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up

Thank Coach Burgener for the workout. Best known time: 8:47 by Greg Amundson.

Post time to comments.

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Dave Camarillo at the CrossFit summer camp!

Wednesday 040519

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post load for each set to comments.

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Mike Weaver: 6:39 2,000-meter row, 9:00 "Helen," and 150 Wall-ball shots to ten feet with 20-pound ball in 4:52

Tuesday 040518

Rest Day

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Matt Mast

Monday 040517

Complete as many rounds in 20 minutes as you can of:
5 Muscle-ups
50 Squats

Post rounds and fractions of rounds completed to comments.

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Jumping squat/dip.

Tom Gorman's Olympic Weightlifting site: http://tomgorman.moonfruit.com/cleanandjerk

Sunday 040516

5 rounds for time of:
Squat snatch 65 pounds, 1 rep
Overhead squat 65 pounds, 10 reps
Squat snatch 65 pounds, 1 rep
Overhead squat 65 pounds, 10 reps
400 meter run

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Cargo net laps.

The tuna page: http://www.deepsquatter.com/shake.htm

Saturday 040515

For time:
200 Squats
20 Muscle-ups

In lieu of muscle-ups do 5 pull-ups and 5 ring dips for each muscle-up. Post time to comments.

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Photo courtesy of Grivel North America.

Mark Twight at "the institute." What a community!

The Cottage Cheese Page: http://www.stumptuous.com/cottage.html

Friday 040514

Rest Day

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Waiter walk.

Thursday 040513

4 rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

Post time to comments.

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Dan John emphasizes the importance of pushing the butt back and bringing the chin foward in executing the Olympic lifts.

Wednesday 040512

5 rounds of:
Bench press 135 pounds, max reps
Pull-up, max reps
Rest 2 minutes

Post reps for each round to comments.

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Dan John visits CrossFit HQ.

Happy Birthday to Lynne Pitts, Kelly Moore, and David Wood!

Tuesday 040511

Complete as many rounds as you can in twenty minutes of:
Barbell Thruster 95 pounds, 15 reps
Row 500 meters

Post rounds and fractions of rounds completed to comments.

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Casey Burgener sets a new U.S. record with a 170 kg snatch at the US Olympic Weightlifting Team Trials.

Monday 040510

Rest Day

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TJ Cooper, CrossFit East

Sunday 040509

Complete five rounds for time of:
Run 400 meters
Power clean 95 pounds, 21 reps
15 pull-ups

Post time to comments.

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JAXSO SWAT

Saturday 040508

Complete as many rounds as you can in twenty minutes of:
35 Squats
25 Push-ups

Post rounds and fractions of rounds completed to comments.

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Friday 040507

Deadlift 3-3-3-3-3 reps

Five triples. Post loads to comments.

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Farmer's Walk

Thursday 040506

Rest Day

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Dan at Cerrito Hill Strength and Conditioning.

Wednesday 040505

Run 5 K

Post time to comments.

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Nick Massman of CrossFit SLO

Tuesday 040504

Five rounds for time of:
Run 400 meters
15 Pull-ups
15 reps, 75 pound overhead squat

Take overhead squats to bottom. Reduce weight or slow down if needed. Post time to comments.

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Cpl Kirby, USMC, takes a drink.

"Regimens of constantly varied combinations of functional movements executed at high intensity elicit levels of general physical preparedness unmatched by other protocols."

- Greg Glassman

Monday 040503

For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between:
Squats
Sit-ups
Push-ups

Post total reps to comments.

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Cal Poly beat Air Force at the 2004 College Rugby Championships last Friday. "Go Boys, Shove-it-in!"

Sunday 040502

Rest Day

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Dave Leys shows two introductory skills for development of the pendulum swing.

Saturday 040501

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

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Dave Leys practices the penudulum swing from both the front and back support.