Sunday 130331

Five rounds for time of:
205 pound Power clean, 3 reps
10 Burpee pull-ups

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"The Palm Strike" with Tony Blauer - video [wmv] [mov] [HD mov]

Saturday 130330

Thruster 2-2-2-2-2-2-2

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Compare to 110517.

"Distance Learning" by Hilary Achauer, CrossFit Journal article [pdf]

Friday 130329

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

For a downloadable PDF of the workout, click here.

Wednesday 130327

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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Compare to 120701.

Tuesday 130326

"Cameron"

For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

Post time to comments.

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Monday 130325

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

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Compare to 120207.

Saturday 130323

For time:
20 Kettlebell swings, 2 pood
30 Toes to bar
Run 400 meters

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Friday 130322

Snatch 1-1-1-1-1-1-1 reps

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Compare to 120413.

Thursday 130321

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

Wednesday 130320

Rest Day

"Unfettered Capitalism" with Coach Glassman - video [wmv] [mov] [HD mov]

"CrossFit Games Update: March 19, 2013" - [video]

Tuesday 130319

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

Post rounds completed to comments.

Monday 130318

Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

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Sunday 130317

"Barraza"

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups

Post rounds completed to comments.

Friday 130315

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

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Compare to 121025.

Thursday 130314

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Wednesday 130313

Three rounds for time of:
185 pound barbell Overhead walk, 50 yards
185 pound barbell Walking lunge, 25 yards
95 pound barbells Farmer carry, 50 yards

Kyle Kasperbauer 6:42. Post time to comments.

Tuesday 130312

Rest Day

"A Father-Son Story" with Tom Butler, CrossFit Journal video [wmv] [mov] [HD mov]

"Secret Ingredient for Success" by Camille Sweeny and Josh Godfield, The New York Times.

Monday 130311

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

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Compare to 130105.

Sunday 130310

Complete as many rounds as possible in 10 minutes of:
185 pound Deadlift, 5 reps
Sprint 100 yards

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Saturday 130309

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post rounds completed to comments.

Compare to 110525.

"Jumping The Weight" with Mike Burgener - video [wmv] [mov] [HD mov]

Thursday 130307

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Wednesday 130306

Two rounds for time of:
Run 400 meters
Handstand walk 15 meters
Run 400 meters
One legged squat, 30 reps

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Tuesday 130305

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

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Compare to 120923.

Sunday 130303

Complete as many reps as possible in 30 minutes of:

Rope climbs and push-ups

Count the number of trips up the rope and the number of push-ups within the half hour.

Compare to 010217.

"One and a Quarter Squats" with Mike Burgener - video [wmv] [mov] [HD mov]

Saturday 130302

Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats

Post time to comments.

Friday 130301

For time:
30 Muscle-ups, bailing forward

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"The Golden Gate Push" with Adrian Bozman, Matt Chan, and Rory McKernan - video [wmv] [mov] [HD mov]

"The Rope Climb" with Laurie Galassi, CrossFit Journal video [wmv] [mov] [HD mov]

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