CrossFit.com: WODs

Wednesday 160316

Rest Day

"Arctic Winter Games end with gruelling 'knuckle hop'," CBS News.

Post thoughts to comments.

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]

Saturday 120811

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

The message hasn't changed - Coach Glassman at Filfest, Feb 7, 2009 in Austin, TX - video [wmv] [mov]

"Teaching the Jerk and Split" with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]

Wednesday 120125

Rest Day

"All in the Family" with Brenda Glidden, CrossFit Journal preview video [wmv] [mov]

Showdown for the few remaining tickets for the CrossFit Tour Fort Worth Stop - video [wmv] [mov]

Joseph Haydn, Symphony No. 86.

William Wordsworth - A Character.

"De Plague, De Plague" by Richard Fernandez, Pajamas Media.

Post thoughts to comments.

Tuesday 110906

Thruster 3-3-3-3-3-3-3

Post loads to comments.

Compare to 110329.

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

"Elbows High and Outside" with Coach Mike Burgener - video [wmv] [mov]

"Take time to deliberate; but when the time for action arrives, stop thinking and go in."
- Napoleon Bonaparte

Monday 110523

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Kevin Montoya 4:18/1050lbs, Kristan Clever 6:45/1015lbs, Rebecca Voigt 6:23/750lbs, Lindsey Valenzuela 8:32/960lbs.
Post time and total of all successful snatches to comments. Do not count missed reps.

"Coaches Prep Course: Group Programming" with Chris Spealler, CrossFit Journal preview video [wmv] [mov]

"Teaching People How To Run" with Dr. Nicolas Romanov - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Valley CrossFit on today's WOD - video [wmv] [mov]

"Discipline is the bridge between goals and accomplishment."
- Jim Rohn

Friday 110422

Row 2K

Scott Amory 6:23.9. Post time to comments.

Compare to 080721.

"The Mental Fight" with MMA fighter Eric Cusson by Again Faster Equipment - video [wmv] [mov]

"The Reebok CrossFit Open in Their Own Words: Week 4" by Again Faster Equipment - video [wmv] [mov]

Kelly Starrett and Carl Paoli discuss the 2010 Games push-up - video [wmv] [mov]

WOD Demo with Scott Amory - video [wmv] [mov]

"The iPad is taking away American jobs, Jesse Jackson Junior's sanity (video)" by Vlad Savov, Engadget.

Monday 110314

Behind the neck Jerk 1-1-1-1-1-1-1

Russell Berger: 265-275-285-295-300x-300x-300lbs.
Post loads to comments.

Guidelines For Being a Judge at the CrossFit Open - video [wmv] [mov]

"From the CrossFit Games to Pregnancy" with Valerie Voboril, CrossFit Journal preview video [wmv] [mov]

"SEALFIT Part 6" by Rogue Fitness, CrossFit Journal preview video [wmv] [mov]

Russell Berger on today's WOD at 150lb bodyweight - video [wmv] [mov]

"When the law's on your side, pound the law. When the facts are on your side, pound the facts. And when neither is on your side, pound the table."
- Unknown

Monday 101122

Push press 3-3-3-3-3-3-3 reps

Dave Lipson 265lbs. Post loads to comments.

Compare to 070517.

"We Got the Science" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

"California Road Trip: Part 7" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Matt Chan at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Dave Lipson on today's WOD - video [wmv] [mov]

From the Vault:
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

"Knowledge without wisdom is a load of books on the back of an ass."
- Japanese Proverb

Monday 100920

Rest Day

"Positive Self-Talk: The Greatest Adaptation" with Greg Amundson, CrossFit Journal preview video [wmv] [mov]

Dave Lipson on the "Isabel-Off" at the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Joaquín Rodrigo, Concierto de Aranjuez, by John Williams Part 1, Part 2, Part 3.

F. Scott Fitzgerald - The Sensible Thing.

"What, Me Study?" by Melanie Kirkpatrick, The Wall Street Journal.

"Are Universities Worth It?" by Paul Johnson, Forbes.

"Employers Favor State Schools for Hires" by Jennifer Merritt, The Wall Street Journal.

"America's Best Colleges" by David M. Ewalt, Forbes.

"Top 20: Colleges That Offer Best Return on Investment" by Emmeline Zhao, The Wall Street Journal.

Post thoughts to comments.

Monday 100607

Northwest Regional Event 4

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments.

"Finding My Way" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

CrossFit Oahu at the Southwest Regionals - video [wmv] [mov]

"He that sympathizes in all the happiness of others, perhaps himself enjoys the safest happiness; and he that is warned by the folly of others has perhaps attained the soundest wisdom."
- Colton

Monday 100412

Snatch balance 1-1-1-1-1-1-1

Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O'Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post loads to comments.

"A Day in the Life of a Starr" with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov]

Spencer and Andy Hendel - Heavy snatch balances - video [wmv] [mov]

Speal v Eric - Heavy snatch balances - video [wmv] [mov]

Tanya Wagner - 125lb snatch balance - video [wmv] [mov]

From the Vault - Brendan Gilliam 1RM Snatch Balance - video [wmv] [mov]

CrossFit Thunder helps raise money for the families of the West Virginia mine disaster.

"One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford

Monday 091221

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090913.

"Nuts and Berries" with Zach Even-Esh by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Pat Barber's One Arm BB Snatch - video [wmv] [mov]

Monday 090907

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 090629.

Dr. Barry Sears CrossFit Presentation Part 5, CrossFit Journal Preview - video [wmv] [mov]

Monday 090727

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

"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 090609.

Tissue Healing Phases by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

Monday 090601

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Compare to 081009.

Dumbbell split clean - video [wmv] [mov]

"Kettlebells for Rehab" by Jeff Martone, CrossFit Journal Preview - video [wmv] [mov]

Eric O'Connor, 2009 CrossFit Games MidAtlantic Regional Qualifier Workout 1 - video [wmv] [mov]

Wednesday 090325

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

Post loads to comments.

Compare to 090222.

CrossFit Radio Weekend Edition with Dave Young - video [wmv] [mov]

Coach Greg Glassman, along with Captain Brian Chontosh, USMC and Coach Mark Rippetoe, will introduce CrossFit to the American Society of Exercise Physiologists at their annual conference on Friday, April 3rd in Wichita Falls, TX. A special one-day CrossFit pass is available.