CrossFit's Workout Of The Day

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

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Compare to 111031.

"Candy Crash Saga" - video [ipod] [mov] [HD mov]

"Mummy Circle" by Connor Stewart Martin, CrossFit Journal article [pdf]

From the Vault: Brandon's Bad Day, August 2007 - video [mov]

Rest Day

"Roids All the Rage?" by Mike Warkentin, CrossFit Journal article [pdf]

Doping in Sports: A Pound of Cure with former World Anti-Doping Agency President, Dick Pound, CrossFit Journal video [ipod] [mov] [HD mov]

Bent over barbell row 5-5-5-5-5 reps

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"Go South, Episode 7: Bolting for Colombia" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

Confessions of a Testosterone-Drunk Jackass by Pat Sherwood - CrossFit Journal article [pdf]

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

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Compare to 110704.

"Ironman Meets the California Bear" with Chris Hinshaw, Jason Khalipa, and Garret Fisher - CrossFit Journal video [ipod] [mov] [HD mov]

Lake Powell workout with Jenny LaBaw, Brooke Ence, and Jenna Cannon - video [ipod] [mov] [720 HD] [1080 HD]

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

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Compare to 130415.

Rich Froning and Rory McKernan do today's workout - video [ipod] [mov] [HD mov]

From the Vault:
WOD Demo with Dave Leys, May, 2007 - [video]
WOD Demo with Greg Amundson, September, 2007 - [video]

Rest Day

"Blind Athlete: Might as Well Jump" with Bettina Dolinsek, CrossFit Journal video [ipod] [mov] [HD mov]

Watch the 2013 CrossFit Invitational live from Berlin on Eurosport (Europe only) or the CrossFit Games site, Saturday, October 26th, at 7 p.m. CEST (10 a.m. PST),

Team U.S.A. Trains for the Invitational - [video]
Team World Trains for the Invitational - [video]

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Post rounds completed to comments.

Compare to 120205.

The 2013 CrossFit Invitational - Event Announcement

"Kettlebell Clean" with Jeff Martone - video [ipod] [mov] [HD mov]

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 130309.

"None of This Would Exist Without You" by E.M. Burton, CrossFit Journal article [pdf]

"David Durante: Planche Progressions" CrossFit Journal video [ipod] [mov] [HD mov]

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Post rounds completed to comments.

Compare to 110112.

"Journey Behind Bars: Part 1" by Emily Beers, CrossFit Journal article [pdf]

Sub 3 Minutes with Ryan Dana - video [ipod] [mov] [HD mov]

Rest Day

"Go South, Episode 6: A Worthy Risk" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

"Son of Anarchy?" by Pat Sherwood, CrossFit Journal article [pdf]

Snatch 3-3-2-2-2-1-1-1-1-1 reps

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Compare to 121118.

"More Core: L-Sit Press to Handstand" with Sean Lind, CrossFit Journal video [ipod] [mov] [HD mov]

"Walsh"

Four rounds for time of:
22 Burpee pull-ups
185 pound Back squat, 22 reps
Run 200 meters with a 45 pound plate overhead

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Dan Bailey does "Walsh" - video [ipod] [mov] [720 HD]

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

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Compare to 130623.

"Diamond in the Roughhousing" by Mike Warkentin, CrossFit Journal article [pdf]

GHD Sit-up with Chris Spealler - video [ipod] [mov] [720 HD] [1080 HD]

Rest Day

"Going to Haiti: Choosing Happiness" with Emily Beers, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

"Walk This Way" with Jackie Perez and Rita Benavidez - video [ipod] [mov] [720 HD] [1080 HD]

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

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Compare to 111205.

Miranda Oldroyd and Chris Spealler perform the charity workout, Lift Up Luke - video [ipod] [mov] [HD mov]

"Lifeline to Independence" by Anna Woods with Emily Beers, CrossFit Journal article [pdf]

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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Compare to 120810.

"Divided We Fall" by Andrea Maria Cecil, CrossFit Journal article [pdf]

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Post time to comments.

Compare to 111128.

"Go South, Episode 5: A Bus, a Stick, Some Rain and Guatemala" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

"Live Like You're Going to Die" by Pat Sherwood, CrossFit Journal article [pdf]

Rest Day

"Learning About Hope" by Chris Cooper, CrossFit Journal article [pdf]

"The success of Yoga does not lie in the ability to perform postures but in how it positively changes the way we live our life and our relationships."
- T.K.V. Desikachar

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 111210.

"A High Ceiling" with Bismack Biyombo, CrossFit Journal video [ipod] [mov] [HD mov]

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to 130408.

6 a.m. workout from the CrossFit Trainers Summit - video [ipod] [mov] [HD mov]

"Ice, Ice, Maybe?" by Hilary Achauer, CrossFit Journal article [pdf]

"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

Post your choice of girls and rounds completed to comments.

Compare to 130106.

"Fixing an Early Arm Bend" with Dan Bailey - video [ipod] [mov] [HD mov]

"Building the Games With Rogue: Part 2" - [video]

CrossFit Presents a screening of BURN, Tuesday, November 19th - [flyer] [tickets]

Rest Day

"Going to Haiti: The Trip to Jarvais" with Emily Beers, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

"Three Days in Haiti Part 3: Adversity and Hope" by Emily Beers, CrossFit Journal article [pdf]

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

Compare to 100825.

See "How Fit Are You?" - [pdf]

"Stoppage of Play" by Chris Cooper, CrossFit Journal article [pdf]

Hang power clean 3-3-3-3-3-3-3 reps

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Compare to 130619.

"Go South, Episode 4: More Rain" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

"What Really Matters to Pat Sherwood" CrossFit Journal article [pdf]

Six rounds for time of:
Run 400 meters
25 Pull-ups

Post time to comments.

Pride of a Rookie - [video]

Rest Day

The CrossFit Games continue on ESPN Wednesday, October 9th, at 8 p.m. ET / 5 p.m. PT with the Men's Pool, Burden Run, Legless and Clean and Jerk Ladder Events.

"Dragon"

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

Post time and loads to comments.

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Post time to comments.

Compare to 111129.

Building the Games With Rogue: Part 1 - [video]

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

Compare to 120310.

"Grab His Head Like a Med-ball" with Tony Blauer - video [ipod] [mov] [HD mov]

Rest Day

"CrossFit: Defending the Name" by Dale Saran, CrossFit Journal article [pdf]

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

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Compare to 080218.

"Go South, Episode 3: Finding Family" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

"Roadkill Fitness: Surviving and Thriving Through Variance" with Pat Sherwood, CrossFit Journal article [pdf]