Rest Day

"Brand Is Identity" with Coach Glassman - video [wmv] [mov] [HD mov]

Registration for the 2013 Reebok CrossFit Games Open is live! - [video]

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Yurii Hanson 3:52. Post times to comments.

Compare to 120615.

WOD Demo with Cara Hipskind and Kayla Baumgardner - video [wmv] [mov] [HD mov]

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Sarah Hopping 145lbs, Rebecca Voigt 130lbs. Post loads to comments.

Compare to 080404.

"Headlock Talk 101" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Sarah Hopping - video [wmv] [mov] [HD mov]

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Christy Phillips 17:25. Post time to comments.

"CrossFit Newtown's Matt Giordano" CrossFit Journal video [wmv] [mov] [HD mov]

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

Rest Day

"The Power To Change Lives" - [video]

Hope For Kenya fundraiser, February 16th, 2013.

"Building the New School" by E.M. Burton, CrossFit Journal article - [pdf]

For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Post time to comments.

Comapre to 120821.

"The Front Handspring" with Sean Lind - video [wmv] [mov] [HD mov]

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

For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Michele Letendre 4:37, Dan Bailey 4:59. Post time to comments.

"Post-Workout Team Challenge" with Neal Maddox - video [wmv] [mov] [HD mov]

WOD Demo with Dan Bailey - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 110925.

"Coach B and the Clean" CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo with Kevin Hare - video [wmv] [mov] [HD mov]
Extended workout footage with CrossFit Gonzaga Teens - video [wmv] [mov] [HD mov]

Rest Day

"Pursuing Excellence and Creating Value" CrossFit Journal video [wmv] [mov] [HD mov]

"Rent-seeking is not capitalism", Our Dinner Table.

"Sean"

Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

Post time to comments.

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

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads to comments.

Compare to 110801.

"The Kipping Dip" with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Tyson Oldroyd, Kevin Daigle, and Donavon Winters - video [wmv] [mov] [HD mov]

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Kristan Clever 7:59. Post time to comments.

Compare to 111213.

"Sprint Mechanics Part 1: Upper Body" with Ben Oliver, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Kristan Clever - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]

Rest Day

Hope for Kenya fundraiser announced, February 16th, 2013.

"Leaving a Legacy" - [video]

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Dan Bailey 472. Add your points and post them to comments.

Compare to 121129.

"Cowboy CrossFit Kids Camp: The Presses" with Troy Willis, video [wmv] [mov] [HD mov]

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

Colonial CrossFit scales today's WOD - video [wmv] [mov] [HD mov]

Front squat 1-1-1-1-1-1-1 reps

Candice Ruiz 175-195-205-215-230-240-245(f)lbs,
Allison King 90-95-100-105(f)-102.5-100-100(f)kgs.
Post loads to comments.

Compare to 101008.

"Coaching Tools for Running: Part 5" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Neal Maddox 8:15. Post time to comments.

Compare to 120201.

"Stone Technique" with Rob Orlando, video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Butcher's Garage - video [wmv] [mov] [HD mov]

CrossFit Santa Cruz scales today's WOD - video [wmv] [mov] [HD mov]

Rest Day

"Meet Kurtis Bowler" CrossFit Journal video [wmv] [mov] [HD mov]

"Define Yourself" by John Doole, CrossFit Journal article [pdf]

Deadlift 5-5-5-5-5 reps

Camden Clayton 315-365-405-455-495lbs, Matt Lefave 425-445-465-483(x3)-500(x3)lbs, Lis Saunders 255-270-285-300-315lbs.
Post loads to comments.

Compare to 121004.

"Tips From a Silver-Medalist Rower" with Krista Guloien, CrossFit Journal video [wmv] [mov] [HD mov]

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

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Rich Froning: 20/22-20/20-19/20-18/20-17/20 (195lb bench/strict pull-ups).
Post reps for both exercises in all rounds.

Compare to 120316.

"Training for the Pommel Horse" with Sean Lind, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Copper Mountain CrossFit - video [wmv] [mov] [HD mov]

Allison Scahill, Megan Mitchell, and Nicole Evans scale today's WOD - video [wmv] [mov] [HD mov]

"Karen"

For time:
150 Wallball shots, 20 pound ball

Austin Medford 5:08, Rebecca Voigt 6:12 (14lb ball). Post time to comments.

Compare to 110206.

"Coaching the Clean and Jerk" with Natalie Burgener - video [wmv] [mov] [HD mov]

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

CrossFit X-treme Athletics scales today's WOD - video [wmv] [mov] [HD mov]

Rest Day

"Savannah Christian Prep's 'Perfect Program'" with Chris Spurlock, CrossFit Journal video [wmv] [mov] [HD mov]

"Lengel's Legacy" by Dr. Michael P. Morran, CrossFit Journal article [pdf]

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Post impressions to comments.

Compare to 100914.

"The GHD and the Reverse Hyper" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] [HD mov]

WOD Demo at CrossFit 495 - video [wmv] [mov] [HD mov]

From the Vault:
WOD Demo at CrossFit Santa Cruz, September 2010 - video [wmv] [mov]

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Jenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.

Compare to 120802.

"Meet Karl Steadman" CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Ryan Johnston, Adam Reed and Kumar Agarwal - video [wmv] [mov] [HD mov]

Split Jerk 1-1-1-1-1-1-1 reps

Misiovala Tupe 315-325(f)-325-335-345-360-370lbs. Post loads to comments.

Compare to 110918.

"Snatching From the Blocks" with Doug Chapman, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Misiovala Tupe - video [wmv] [mov] [HD mov]

Rest Day

"Evolution of Adaptation" CrossFit Journal video [wmv] [mov] [HD mov]

"Martyn Ashton - Road Bike Party," YouTube.

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

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Valerie Voboril 26 rounds (Cindy). Post your choice of girls and rounds completed to comments.

Compare to 120610.

"Coaching the Front Squat" with Katie Hogan - video [wmv] [mov] [HD mov]

"Cindy" WOD Demo with CrossFit Flagstaff - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

"Mary" WOD Demo with CrossFit Flagstaff - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

Jenna Cannon, Josi Kimbrel, and Noor Greene scale "Mary" - video [wmv] [mov] [HD mov]

Overhead Squat 3-3-3-3-3 reps

Rich Froning 245-265-285-305-335(fail)lbs, Dan Bailey 215-225-235-245-275lbs, Talayna Fortunato 170-180-190-200-205lbs.
Post loads to comments.

Compare to 120907.

"Caveman Vs. Zone" by E.M. Burton, CrossFit Journal article [pdf]

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

From the Vault:
Overhead Squats (Going Heavy) with Mark Rosen, April 2007 - video [wmv] [mov]

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Graham Holmberg 2:04. Post time to comments.

Compare to 120718.

"The Stroke: Part 1" with Shane Farmer, CrossFit Journal preview video [wmv] [mov] [HD mov]

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

CrossFit Ready scales today's WOD - video [wmv] [mov] [HD mov]

Bob Harper does "Fran" - video [wmv] [mov] [HD mov]

Rest Day

"Meet Joe Alexander" CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Pacific Coast visits Los Prietos Boys Camp - video [wmv] [mov] [HD mov]

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.

Compare to 120906.

"Gymnastics Tips With Laurie Galassi: The Strict Handstand Push-Up"
CrossFit Journal video [wmv] [mov] [HD mov]

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

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

Marcus Hendren 6:33. Post time to comments.

"The Cycle of Behavior: Parts 1 and 2" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with Get Built Chattanooga CrossFit - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

CrossFit Draper scales today's WOD - video [wmv] [mov] [HD mov]

"Why CrossFit is the Workout of Choice for Entrepreneurs" by Dan Martell.