Sunday 160131
Sisson
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you've got a 20-lb. vest or body armor, wear it.
Post rounds completed to comments.
Saturday 160130
"The Pullover" with Emily Bridgers - [video]
Thursday 160128
Rest Day
"Addicts and Anecdotes" - CrossFit Journal [article]
"Open to the World" with Coach Glassman - [video]
Wednesday 160127
3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Post time to comments.
"Early Arm Pull in the SDHP: A Gateway Drug" from the CrossFit Level 1 Trainer Course - [video]
Monday 160125
10-round Tabata squat
Then, 3 attempts at max handstand hold
This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.
Post number of squats completed, and time for each of the handstand attempts.
"The Legless Rope Climb" - [video]
Sunday 160124
Rest Day
"Rommel Cinco: 'Never Better'" - CrossFit Journal [video]
"Lost In Translation," Youth Speaks.
Saturday 160123
2 rounds for time of:
20 muscle-ups
15-ft. rope climbs, 7 ascents
Post time to comments.
"Someone is gonna get punched very hard" from the CrossFit Level 1 Trainer Course - [video]
Thursday 160121
Fight Gone Bad!
3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (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. After the first 5-minute round, take a 1-minute break 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 1 point.
Add your points and post them to comments.
Compare to 140828.
"Kettlebell Floor Press" from the CrossFit Kettlebell Trainer Course - [video]
"New Open Leaderboard Categories With Larry Moss" - [video]
Wednesday 160120
Rest Day
"Virtuosity in Photos" - CrossFit Journal [article]
Virtuosity in Photos: Call for Submissions.
"A recent study that said Diet Coke can help you lose weight was quietly funded by Coca-Cola," Independent.
Post thoughts to comments.
Tuesday 160119
2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups
Post time to comments.
"GHD Accessory Work" from the CrossFit Powerlifting Trainer Course - [video]
Irving Hernandez, 1:49 Fran - [video]
Monday 160118
21-15-9 reps for time of:
275-lb. deadlifts
Strict ring dips
Post time to comments.
"Working the Negative" with Coach Glassman - [video]
Sunday 160117
3 rounds SLOWLY of:
95-lb. overhead squats, 21 reps
21 GHD sit-ups
21 hip-back extensions
Take your time and perform each rep slowly and methodically.
"Swing to Power Clean" from the CrossFit Kettlebell Trainer Course - [video]
Friday 160115
5 rounds for time of:
25 GHD sit-ups
25 back extensions
15-foot legless rope climb, 5 ascents
Each rope climb should begin and end seated on the floor. Post time to comments.
"Cueing the Dip in the Push Jerk" from the CrossFit Level 1 Trainer Course - [video]
Registration for the 2016 Reebok CrossFit Games Open is now live!
Thursday 160114
Tabata push-ups
Run 2 miles
Bottom-to-bottom Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.
Post total number of push-ups, time to complete the run and total number of squats completed to comments.
Wednesday 160113
21-15-9 reps of:
Dumbbell thrusters
L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Post time, dumbbell load and type of pull-ups performed to comments.
Tuesday 160112
Rest Day
"2015 CrossFit Moto Tour, presented by Triumph" - CrossFit Journal [video]
"Rethinking Weight Loss and the Reasons We're 'Always Hungry'," The New York Times.
Monday 160111
"Hip Height in the Sumo Deadlift" from the CrossFit Powerlifting Trainer Course - [video]
Saturday 160109
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
Post reps completed for each exercise, and total reps completed to comments.
Friday 160108
Rest Day
"The Ride" with Jake Haskett, for the 12:11 CrossFit family - [video]
"A Healthy Diet's Main Ingredients? Best Guesses," The New York Times.
Thursday 160107
For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups
Use the same load for the jerks that you used for the cleans on Tuesday's WOD.
Post load and time to comments.
"The Kettlebell Wall-Ball Shot" from the CrossFit Kettlebell Trainer Course - [video]
Wednesday 160106
3 rounds for time of:
Row 500 meters
25 GHD sit-ups
25 hip extensions
Post time to comments.
"The Power Swing" from the CrossFit Kettlebell Trainer Course - [video]
"Dirt Rowed" - CrossFit Journal [article]
Tuesday 160105
Establish your 1-rep-max deadlift
Then, with a barbell loaded to 50 percent of your max deadlift:
15 cleans for time
12 cleans for time
9 cleans for time
Rest as needed between each set.
Post your max deadlift load and times for each set of cleans to comments.
"Partner Glute-Ham Raise" from the CrossFit Endurance Trainer Course - [video]
"The 2016 Open: Why We Love It" - [video]
Monday 160104
Rest Day
"Suck It Up" - CrossFit Journal [article]
Sunday 160103
1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps
Time each descent (or at least count them) and post the sum of the descents and total time to complete to comments.
"Hamstring Activation Drill" from the CrossFit Endurance Trainer Course - [video]
"GORUCK Tough" - CrossFit Journal [video]
Saturday 160102
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Post time to comments.
"Devil in the Diet" - CrossFit Journal [article]
Friday 160101
5 rounds for time of:
20 L pull-ups
16 ring dips
Post time to comments.
"Better Than Ever: Laurie Hansen" - [video]
Lucie Hobart scales last week's Harper WOD - [video]
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