Saturday 120630

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Compare to 101021.

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How can this athlete improve her bench pressing position?

"Three Drills in Eight Minutes" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

"Brenton" WOD Demo - video [wmv] [mov] [HD mov]

Friday 120629

Rest Day

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CrossFit For Hope at Camp Lawton, Afghanistan.

"Live and Learn" by Mike Warkentin - free CrossFit Journal article [pdf]

"The Tim Baldry Story", free CrossFit Journal video [wmv] [mov] [HD mov]

Thursday 120628

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

Post rounds completed to comments.

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Jim, 82 years old.

"CrossFit Goal Setting Trainer Course: Constant Improvement" with Greg Amundson by Again Faster Equipment - video [wmv] [mov]

WOD Demo with instruction, Foundation CrossFit - video [wmv] [mov] [HD mov]

"The wisdom of the wise and the experience of the ages are perpetuated by quotations."
- Benjamin Disraeli

Wednesday 120627

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 100128.

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Sandy Heim.

"CrossFit Striking: Power Development" with George Ryan, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Zachary Thiel - video [wmv] [mov] [HD mov]

Tuesday 120626

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Post time to comments.

Compare to 100809.

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Okinawa, Japan.

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

"Disobedience, in the eyes of anyone who has read history, is man's original virtue. It is through disobedience and rebellion that progress has been made."
- Oscar Wilde

Monday 120625

Rest Day

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CrossFit Level 1 Certificate Courses: CrossFit Max Effort, Norcal CrossFit, CrossFit Virtuosity, CrossFit Atlanta, CrossFit University of San Diego, CrossFit New England, CrossFit The Royal Danish Lifeguards, CrossFit Singapore.
CrossFit Coaches Prep Course: Ultimate CrossFit.
CrossFit Kids Course: Atlas CrossFit.

"Mallory's Story" with Emily Foreman, free CrossFit Journal video [wmv] [mov] [HD mov]

Sunday 120624

"Strange"

Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

Post time to comments.

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U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pennsylvania, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.

WOD Demo with David Deleon - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Saturday 120623

Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box

Post time to comments.

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Lyle Theriot.

"Coaching Session: Kettlebell Snatch" with John Kaupp - video [wmv] [mov] [HD mov]

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

Friday 120622

Bench Press 5-5-5-5-5 reps

Rob Orlando 315-315-315-315-325(x3)lbs.
Post loads to comments.

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Travis Lee, Colorado.

"The Importance of Stroke Rate" with Shane Farmer, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Rob Orlando - video [wmv] [mov] [HD mov]

Thursday 120621

Rest Day

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Coach Glassman, Kenya.

CrossFit in Kenya, May 2012 - video [wmv] [mov] [HD mov]

Wednesday 120620

21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster

Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina 4:01.
Post time to comments.

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James Walsh, Cork, Ireland.

"The Clean" with Miranda Oldroyd and Zach Forrest - video [wmv] [mov] [HD mov]

WOD Demo at Trident CrossFit with CrossFit Seminar Staff by Again Faster Equipment - video [wmv] [mov] [HD mov]

"All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today."
- Pope Paul VI

Tuesday 120619

"Nick"

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

Post time to comments.

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U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

WOD Demo with Hammer Down CrossFit - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Monday 120618

Snatch 2-2-2-2-2-2 reps

Post loads completed to comments.

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CrossFit Level 1 Certificate Courses: Trident CrossFit, CrossFit - TNT, CrossFit Southie, CrossFit Park City, CrossFit Bellevue, University of San Diego, CrossFit Strong, Mustang CrossFit, Mundo CrossFit, Reebok CrossFit Stockport, Crossfit Melbourne, Moscow, Russia.
CrossFit Kids Courses: NorCal CrossFit.

"Paoli Learns How to Throw a Baseball," by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Ian Droze and Ryan Johnston - video [wmv] [mov] [HD mov]

Sunday 120617

Rest Day

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Christy Phillips.

CrossFit For Hope and the Community - video [wmv] [mov] [HD mov]

Saturday 120616

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Post times to comments.

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Kristen and Lacie.

"Olympic Lifting Camp: Snatch Balance" with Coach Burgener, by Again Faster Equipment - video [wmv] [mov] [HD mov]

WOD Demo with Benjamin Palmer - video [wmv] [mov] [HD mov]

"In matters of style, swim with the current; in matters of principle, stand like a rock."
-Thomas Jefferson

Friday 120615

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Compare to 110529.

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Rich Young, Navy veteran and CrossFitter.

First public CrossFit Competitor's Course has been announced - video [wmv] [mov] [HD mov]

"Jeff Tucker's Warm-Up Assessment" CrossFit Journal preview video [wmv] [mov]

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

Thursday 120614

Sprint triathlon
For time:
Swim 750 meters
Bike 20K
Run 5K

Post time to comments.

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Comment on any element of this photo.

"The Turkish Get-Up Series: The Steps" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

Sprint triathlon WOD Demo - video [wmv] [mov] [HD mov]

Wednesday 120613

Rest Day

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"Some guys in my unit did CrossFit for Hope on June 9th here at FOB Pasab, Afghanistan. It was brutally hot. We wanted to show the kids that we were thinking of them, even on the front lines."
- CPT Jason Schulz

"Infant Swimming Resource: Mom Approved" free CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit For Hope on the National Mall, Washington DC - video [wmv] [mov] [HD mov]
There are still 10 days left to submit donations to have five years of your affiliate fees waived or be gifted a luxury suite with 18 tickets for the 2012 Reebok CrossFit Games.

Tuesday 120612

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Post time to comments.

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COP Khilagay, Afghanistan.

"Perfect Form and Intensity" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

WOD Demo with CrossFit Five Star - video [wmv] [mov] [HD mov]

"Happiness is the real sense of fulfillment that comes from hard work."
-Joseph Barbara

Monday 120611

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post time to comments.

Compare to 110914.

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CrossFit Level 1 Certificate Courses: CrossFit Coconut Grove, CrossFit Champions, CrossFit Charlottesville, Motor City CrossFit, CrossFit Reykjavik, CrossFit Brisbane.
CrossFit Coach's Prep Course: University of San Diego, Ca.
CrossFit Kids Courses: CrossFit Morristown.

"CrossFit Kids Trainer Course: Patience" with Kelly Brown by Again Faster Equipment - video [wmv] [mov]

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

2011 Games Vault: Mens Rope/Clean, Heat 5 - video [wmv] [mov]

Sunday 120610

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

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 120104.

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CrossFit For Hope, Washington, D.C.

"Cooking Grilled Pineapple" with Michele Vieux by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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

"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."
-Arnold Schwarzenegger

Saturday 120609

Rest Day

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CrossFit For Hope workout is today!

Coach Glassman and Kate Foster - video [wmv] [mov] [HD mov]

Friday 120608

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as 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. 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.

Add your points and post them to comments.

Hope workout scorecard - [pdf]

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Workout for Hope.

"Lengthening Muscle With PNF" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Hope" Workout Demo - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Thursday 120607

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 120213.

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Evaluate the efficiency of this athlete's double-unders and why it is important.

Albany CrossFit plans for CrossFit For Hope, June 9th - video [wmv] [mov] [HD mov]

"The Turkish Get-Up Series: The Armbar Stretch" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Zack Finer - video [wmv] [mov] [HD mov]

Wednesday 120606

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 120311.

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CrossFit SoCo at the South West Regional.

Diablo CrossFit plans for CrossFit For Hope, June 9th - video [wmv] [mov] [HD mov]

"Paoli's Muscle-Up Progression: Part 2" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

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

"Coaches have to watch for what they don't want to see and listen to what they don't want to hear."
-John Madden

Tuesday 120605

Rest Day

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13-year-old Kate Foster, leukemia survivor, prepares for "Hope".

Dave Castro talks about CrossFit For Hope, June 9th - video [wmv] [mov] [HD mov]

"The Penner Family" free CrossFit Journal video [wmv] [mov] [HD mov]

Monday 120604

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups

Post time to comments.

Compare to 050625.

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CrossFit Level 1 Certificate Courses: University of Nevada CrossFit, CrossFit Revolution, CrossFit Morristown, Colorado State Patrol, CrossFit Atlanta, Valley CrossFit, Reebok CrossFit YUL, CrossFit Reebok Nurnberg, CrossFit Jozi, CrossFit 506, Camp Lejeune.

The affiliate that fundraises the most money through CrossFit For Hope by June 24th will have its affiliate fees waived for five years or will receive a luxury suite and 18 tickets to the CrossFit Games in July. The choice is theirs. Video [wmv] [mov] [HD mov]

"Gripping the Bar" with Mike Burgener, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Josh Everett and CrossFit Kids - video [wmv] [mov] [HD mov]

Sunday 120603

"Nancy"

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

Post time to comments.

Compare to 110825.

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Jimmy Bowman and Courtney Samway.

"Cooking Cauliflower Tabbouleh" with Michele Vieux, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Reebok CrossFit Velocity - video [wmv] [mov] [HD mov]

Saturday 120602

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 120108.

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Jason Sturm.

"Powerlifting: Maximal Effort Method" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

WOD Demo with Andrea Bates and John Ulsamer - video [wmv] [mov] [HD mov]

"Mental toughness is to physical as four is to one."
- Bobby Knight

Friday 120601

Rest Day

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Poster at St. Jude Children's Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children's illnesses.

Sign up or contribute here.

Philadelphia affiliates plan for CrossFit For Hope, June 9th - video [wmv] [mov] [HD mov]

CrossFit and SAT Prep at NorCal CrossFit, Part 3 - video [wmv] [mov] [HD mov]