"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Post time to comments.

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

Rest Day

"Killing the Fat Man: Episode 12" with Gary Roberts, CrossFit Journal video [wmv] [mov] [HD mov]

"Beyond," by Cale Glendening with Joey L., Vimeo.

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Post time to comments.

Compare to 111222.

"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 111115.

"Meet Denise Thomas" CrossFit Journal video [wmv] [mov] [HD mov]

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

Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

Post time to comments.

"In-Season Training: The Critical Difference" by Bill Starr, CrossFit Journal article [pdf]

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

Rest Day

"To Dance With His Daughter" with Steven Ritza, CrossFit Journal video [wmv] [mov] [HD mov]

"The Stone" by Mike Warkentin, CrossFit Journal article [pdf]

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 110407.

"Developing the Handstand" with Sean Lind and Jeff Tucker, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

Post time to comments.

"The Reverse Hyper" with Louie Simmons - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit West Chester - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

"Michael"

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

Post time to comments.

Compare to 120606.

"Hydration and Recovery" with Matt Chan - video [wmv] [mov] [HD mov]

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

Rest Day

"Killing the Fat Man: Episode 11" with Gary Roberts, CrossFit Journal video [wmv] [mov] [HD mov]

"100 All-Time Greatest Photos" by Sports Illustrated.

Three rounds for time of:
Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

Post time to comments.

"Meet Lindsey Smith" CrossFit Journal video [wmv] [mov] [HD mov]

"The Split Jerk: Start to Finish" by Chad Vaughn, CrossFit Journal article [pdf]

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

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.

Compare to 110509.

"One-Arm Swing Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Lindsey Smith - video [wmv] [mov] [HD mov]

Back squat 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

"A Massie Christmas Dinner," CrossFit Journal videos -
Chipotle-Maple Holiday Ham - [wmv] [mov] [HD mov] [pdf]
Sweet Potatoes Anna - [wmv] [mov] [HD mov] [pdf]
Chocolate Decadence - [wmv] [mov] [HD mov] [pdf]
Raspberry Coulis - [wmv] [mov] [HD mov] [pdf]

WOD Demo with CrossFit Center City - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Rest Day

"Recovering From Hurricane Sandy: Part 2," CrossFit Journal video [wmv] [mov] [HD mov]

"The Pursuit of Excellence" by Ben Bergeron, CrossFit Journal article [pdf]

Five rounds for time of:
5 Back squats
10 GHD sit-ups

Tanya Wagner 3:51 at 175 lbs, Josh Wagner 4:04 at 275 lbs.
Post time and loads to comments.

"Coaching Tools for Running: Part 4" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Tanya and Josh Wagner - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

Compare to 120114.

"Coaching the Push Press" with Miranda Oldroyd - video [wmv] [mov] [HD mov]

WOD Demo with Megan Combies, Julian Marquez, and Nicole Evans - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

Post rounds completed to comments.

"Coaching the Deadlift" with Bill Grundler - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit 702 - video [wmv] [mov] [HD mov]

Rest Day

"The Rob Davis Story" CrossFit Journal video [wmv] [mov] [HD mov]

"Meet J.P. Bolwahn" CrossFit Journal video [wmv] [mov] [HD mov]

For time:
50 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20 pound ball
15 foot Rope climb, 1 ascent

Post time to comments.

"Fighting With the Knees" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

"Safety Forward Rolls" with Jeff Tucker, Sean Lind and Julie Maurer, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Pat Sherwood and Miranda Oldroyd - video [wmv] [mov] [HD mov]

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Post time to comments.

Compare to 120505.

"Coaching the Squat Clean" with Josh Everett - video [wmv] [mov] [HD mov]

WOD Demo with Gretchen Kittelberger and Christy Phillips - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Rest Day

"Recovering From Hurricane Sandy" CrossFit Journal video, [wmv] [mov] [HD mov]

"What if money was no object?", Alan Watts.

Five rounds for time of:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups

Post time to comments.

"Cowboy CrossFit's Kids Camp: Nutrition" - video [wmv] [mov] [HD mov]

WOD Demo at Trident CrossFit - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

From the Vault:
Chris Spealler on today's WOD from the 2009 Great Basin Regional Qualifier - video [wmv] [mov]

Row 5K

Post time to comments.

Compare to 091229.

"CrossFit Football: Power Athlete" with John Welbourn, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

Post times to comments.

"A Biomechanical Analysis of Rowing" with Joel R. Martin and Bryan St. Andrews, CrossFit Journal article [pdf]

WOD Demo with Bill Grundler - video [wmv] [mov] [HD mov]

Rest Day

"Athena - and Friends" by Michael Brian, CrossFit Journal article [pdf]

"Meet Christmas Abbott" CrossFit Journal video [wmv] [mov] [HD mov]

Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 120526.

"Fixing the Jerk" with Coach Burgener, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Tough As Nails - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute

Post times to comments.

"Fixing the Push Press" with Lily Crosgrove - video [wmv] [mov] [HD mov]

WOD Demo with Rory McKernan and Jeremy Kinnick - video [wmv] [mov] [HD mov]

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

Post rounds completed to comments.

"The Basic Elements of Self-Defense" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

Rest Day

U.S. Marines officially change their physical fitness test to include pull-ups for women.

Pull-Up Instruction Series

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Post time to comments.

"The Chair Deadlift" with Louie Simmons - video [wmv] [mov] [HD mov]

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