Friday 161202

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.


Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Wednesday 160713

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.

Compare to 150404.

Saturday 150404

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.

Compare to 130818.

"The Pull-up" - [video]

Sunday 130818

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 120918.

"The Angry Surfer" by Hilary Achauer, CrossFit Journal article [pdf]

Top athletes throw down at the 2013 CrossFit Tour - Men [video] Women [video]

Tuesday 120918

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 120220.

"CrossFit Games Behind the Scenes: Friday, Part 3" free CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Generation - video [wmv] [mov] [HD mov]
Extended footage - video [wmv] [mov]

Monday 120220

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 100725.

"Muscle-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Intros To The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.

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

"20 Common Grammar Mistakes That (Almost) Everyone Makes" by Jon Gingerich, Lit Reactor.

Sunday 100725

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091231.

"Perfect Position: Deadlift and Snatch" with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games "What is CrossFit?" short commercial by CrossFit by Overload - video [wmv] [mov]

Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]

"Nothing would be done at all if one waited until one could do it so well that no one could find fault with it."
- John Henry Newman

Thursday 091231

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091116.

Monday 091116

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090926.

"Why Gymnastics" with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

Sunday 091101

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090810.

Annie vs Angie, CrossFit Copenhagen - video [wmv] [mov]

Dr. Barry Sears CrossFit Presentation Part 8, CrossFit Journal Preview - video [wmv] [mov]

Dr. Barry Sears Zone Nutrition Seminar, Beverly MA - November 15, 2009: Sold Out
Live stream details coming soon

Saturday 090926

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

Dr. Barry Sears on Performance, CrossFit Journal Preview - video [wmv] [mov]

Sunday 090419

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 081225.

Thursday 081225

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 0801030.

Thursday 081030

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080822.

Friday 080822

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080708.

"Meet Henk - CrossFit Certification Seminar" - video [wmv] [mov]

Tuesday 080708

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080424.

Thursday 080424

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080301.

CrossFit JAX - video [wmv] [mov]

Saturday 080301

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 071211.

Technique Part 1, CrossFit Journal Preview 2 [wmv] [mov]

Tuesday 071211

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070606.

Tabata Run, CrossFit Newport Beach - video [wmv] [mov]

"Avoiding Metabolic Derangement "- CrossFit Journal

Wednesday 070606

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070402.

Monday 070402

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070129.

Monday 070129

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060515.

Monday 060515

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060324.

Friday 060324

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060220.

CrossFit Atlanta's Dan MacDougald joins the Muscle-up Club [video].

Monday 060220

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 051103.

Thursday 051103

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 050416.

Extended forward roll [video]

Tuesday 050524

"Upside-Down Angie"

For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups

Post time to comments.

Dyke Naughton’s Cutting Edge Sport Sciences.

Saturday 050416

**“Angie” **

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Monday 040726

**"Angie" **

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Three burpee links:
http://www.warriorforce.com/articles/warriorarticle1.html
http://www.geocities.com/rutgerseskrima/art_prison.html
http://www.circularstrengthmag.com/17/maxwell2.html

"We've taken high intensity, constantly varied, functional workouts and distilled load, range of motion, exercise, power, work, line of action, flexibility, speed, and all pertinent metabolics to a single value - usually time. This is the sport of fitness. We're best at it."

  • Coach Greg Glassman, CrossFit

Sunday 030907

"Chelsea"

Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.

We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily distinguished from other Workouts of the Day by their being given, in each instance, a female name. This is "Chelsea." The benchmark series - there will be many - will serve to measure your performance and improvements.

If on last tackling "Chelsea" you went the full thirty minutes, try this time 6 pull-ups, 11 push-ups, and 16 squats, and if successful, add one rep to each exercise each time "Chelsea" appears.

Your September, 2003 CrossFit Journal details the benchmark workout concept and introduces the first six "girls:" Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.

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