Monday, November 30, 2015


10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight clean

Set up three bars and storm through for time.

Post time to comments.

Compare to 140325.


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CrossFit Level 1 Certificate Courses: CrossFit Monrovia, CrossFit King of Prussia, CrossFit Ranch, CrossFit SS, Sandia CrossFit, CrossFit Lackland, Myleo CrossFit, CrossFit LCS, CrossFit Thames, CrossFit Effects (FX), CrossFit Life Performance, CrossFit Jotun.
CrossFit Level 2 Certificate Courses: CrossFit Roots, CrossFit Max Effort, Reebok CrossFit Officine, CrossFit Body in Motion, CrossFit High Pulse.

"Posterior Chain Engagement in the Squat" from the CrossFit Level 1 Trainer Course - [video]

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Sunday, November 29, 2015

Rest Day


Erim Unal at CrossFit 216.

"Sweet Lies" - CrossFit Journal [article]

"When Some Turn to Church, Others Go to CrossFit," The New York Times.

Post thoughts to comments.

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Saturday, November 28, 2015

Complete as many rounds as possible in 20 minutes of:
400-meter run
185-lb. front squats, 10 reps
20 GHD sit-ups

Post rounds completed to comments.


Sandra Kinol.

"Press Setup Position" from the CrossFit Level 1 Trainer Course - [video]

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Friday, November 27, 2015

3 rounds for time of:
1,000-meter row
42 kettlebell swings, 1.5 pood
24 pull-ups

Post time to comments.


CrossFit Amsterdam.

"Stability in the Bench Press" from the CrossFit Powerlifting Course - [video]

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Thursday, November 26, 2015

Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

Post distance to comments.


CrossFit Apostle.

"The L-sit Pull-up" - [video]

"The CrossFit Kids Startup Curriculum" - CrossFit Journal [article]

Announcing the CrossFit Graphic Design Contest. Submit designs by Dec. 23 for a chance to win the US$1,000 grand prize.

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Wednesday, November 25, 2015

Rest Day


Lee Fraser.

"Virtuosity 12: Reconnecting" - CrossFit Journal [article]

"Coke Had Role in Anti-Obesity Group, Emails Show," U.S. News.

Post thoughts to comments.

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Tuesday, November 24, 2015

5 rounds of:
30 wall-ball shots, 20-lb. ball
5 squat snatches
Rest 2 minutes

Post time and load for each round to comments.


Julie Hinton.

"The Dumbbell Push Jerk" - [video]

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