Tuesday 210615
Tabata back squats, 65/95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise to comments. Compare to 201105.
Scaling:
Reduce the load on the back squat to allow you to keep moving for the full 20 seconds. For the L-sit, find a variation with which you can perform at least a 20-second hold. For the ring rows, find a foot position that allows you to complete 10 consecutive reps. Moving the feet farther away will increase the difficulty. If you are unable to kick up to a handstand, select a modification that allows you to develop strength in an inverted position.
Intermediate Option:
Tabata back squats, 45/65 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold against wall
Rest 1 minute
Tabata row
Beginner Option:
Tabata air squats
Rest 1 minute
Tabata knee tuck on parallettes
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata pike hold
Rest 1 minute
Tabata row
Saturday 180818
Hang power clean 5-5-5-5-5 reps
Scroll for scaling options.
Post loads to comments.
Related:
• The Hang Power Clean
Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Saturday 180106
5 rounds for time of:
400-meter run
7 L pull-ups
4 clean and jerks
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180106 Tips With Rory McKernan
• The Pull-Up (L-Sit)
• Chad Vaughn, 315-lb. Clean and Jerk
Scaling
This workout should push your gymnastics skills and require you to lift heavy while metabolically taxed. Choose a more difficult pull-up option than you do when regular pull-ups are prescribed. Clean and jerk a load that is moderately heavy.
Intermediate Option
5 rounds for time of:
400-meter run
7 kip-up L pull-ups
4 clean and jerks
Men: 135 lb.
Women: 95 lb.
Beginner Option
5 rounds for time of:
200-meter run
7 jumping hanging knee-raises
4 clean and jerks
Men: 75 lb.
Women: 55 lb.
Thursday 171116
Complete as many rounds as possible in 15 minutes of:
250-meter row
155-lb. push presses, 10 reps
20 GHD sit-ups
Post rounds completed to comments.
Related content:
• CrossFit WOD 171116 Tips With Kate Gordon
• Midline Stabilization: The GHD Sit-Up
Wednesday 171115
Related content:
• CrossFit WOD 171115 Tips With Kate Gordon
• The Deadlift
Saturday 170708
Dallas 5
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
Post reps for each station to comments.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.
Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.
Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.
Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.
Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.
Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
Related content:
• CrossFit WOD 170708 With Greg Amundson
Friday 170120
Related content:
• CrossFit WOD 170120 With Pat Sherwood
• Improving the Thruster
• The Kipping Muscle-Up
Tuesday 161122
Hollywood
For time:
Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km
Post time to comments.
Sgt. Jonathan Stuart “Hollywood” Hollingsworth, 35, of Rotherham, Yorkshire, England, was killed on Nov. 23, 2006, during a mission in Basra, Iraq. At the time of his death, he was serving with the D Squadron, 22nd SAS Regiment, in the British Army. He received the Conspicuous Gallantry Cross and Queen’s Gallantry Medal for his bravery in the line of duty.
Hollingsworth was a fitness enthusiast and loved pushing himself past the “hurt locker,” according to his friends. His favorite activities included running, skydiving and rugby.
He is survived by his wife, Kate; and sons, Jake and Billy.
Monday 151102
Hang squat snatch 3-3-3-3-3 reps
Hang power clean 3-3-3-3-3 reps
Post loads to comments.
"The Dumbbell Press" - [video]
Monday 150928
7 rounds for time of:
95-lb. sumo deadlift high pulls, 10 reps
10 ring dips
Post time to comments.
Compare to 090214.
"The Front Squat and the Frontal Plane" from the CrossFit Level 1 Trainer Course - [video]
Tuesday 150825
Rest Day
"A Sticky Story" - CrossFit Journal [article]
"Taxing Soda, Saving Lives," by Kate Kilpatrick.
Post thoughts to comments.
Monday 150622
Rest Day
"Waves Heal the Wounded: Operation Surf 2015" - CrossFit Journal [video]
Monday 150525
Rest Day
CrossFit Video Contest:
CrossFit Fury - [video]
Monday 150323
For time:
70-lb. dumbbell snatches, 50 reps
15-foot rope climbs, 5 ascents
70-lb. dumbbell snatches, 40 reps
15-foot rope climbs, 4 ascents
70-lb. dumbbell snatches, 30 reps
15-foot rope climbs, 3 ascents
70-lb. dumbbell snatches, 20 reps
15-foot rope climbs, 2 ascents
70-lb. dumbbell snatches, 10 reps
15-foot rope climb, 1 ascent
Post time to comments.
"Pendulum Swing" with Chuck Carswell - [video]
"Road to Conviction Episode 1: It's Almost Symbolic" - CrossFit Journal [video]
Thursday 141002
10 rounds, each for time of:
Row 250 meters
Rest 2 minutes
Post times of each row interval to comments.
"Coach." - CrossFit Journal [article]
Bro session with Dan Bailey and Josh Bridges - [video]
Saturday 140906
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats
Post rounds completed to comments.
Sunday 140824
Kevin
3 rounds for time of:
185-lb. deadlifts, 32 reps
32 hanging hip touches, alternating arms
800-meter running farmer carry, 15-lb. dumbbells
Post time to comments.
Monday 140505
For time:
50-calorie row
50 box jump overs, 24 inch
50 deadlifts, 180 lb.
50 wall-ball shots, 20-lb. ball
50 ring dips
50 wall-ball shots, 20-lb. ball
50 deadlifts, 180 lb.
50 box jump overs, 24 inch
50-calorie row
Post time to comments.
Cleaning The Floor with Kelvin Nivens - video [ipod] [mov] [HD mov]
Monday 140317
With a single 2-pood kettlebell:
21 Turkish get-ups, right arm
50 swings
21 overhead squats, left arm
50 swings
21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm
Post time to comments.
Compare to 100529.
Building Behemoths: Part 1 by Bill Starr - CrossFit Journal article [pdf]
Wednesday 131127
Rest Day
"Daniel Rodriguez's Big Win" by Chris Cooper, CrossFit Journal article [pdf]
"Amputee gymnast is back on mat, cancer-free" with Kate Foster, The Today Show.
Saturday 130706
Hope For Cures workout is today!
"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]
Compare to 120608.
"Hope For Cures: A Lesson To Be Learned" with Greg Glassman - [video]
Sunday 130616
Wednesday 130612
Rest Day
"The Written Word" by Hilary Achauer, CrossFit Journal article [pdf]
Friday 130531
Rest Day
"I Need to Finish This" with Kate Foster - [video]
Monday 130422
Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20 pound ball
Post time to comments.
"Finding a New Community: Marion Jones-Thompson," CrossFit Journal video [wmv] [mov] [HD mov]
Monday 130325
Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps
Post time to comments.
Compare to 120207.
"Julie Foucher is Ready" - [video]
"The Forgotten Lift" by Bill Starr, CrossFit Journal article [pdf]
Saturday 130316
Rest Day
"A Model for the Next Generation" with Kate Foster and Camille Leblanc-Bazinet, CrossFit Journal video [wmv] [mov] [HD mov]
"The CrossFit Boogeyman" by Russell Berger, The Huffington Post.
Tuesday 120828
Rest Day
"Kate Foster: Tiny but Huge" by Emily Beers - free CrossFit Journal article [pdf]
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