Sunday 170430
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Post time to comments.
Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle."
Łucki is survived by his wife and son.
Related content:
• CrossFit WOD 170430 With Brooke Wells
• The Back Squat
• The Deadlift
Saturday 170429
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps
Post rounds completed to comments.
Related content:
• CrossFit WOD 170429 With Brooke Wells
• The Dumbbell Clean
• The Kipping Pull-up
• The Box Jump
Thursday 170427
Related content:
• CrossFit WOD 170427 With Brooke Wells
• WOD 121228 Demo With Cape CrossFit
• The Thruster
Wednesday 170426
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Compare to 130829.
Related content:
• CrossFit WOD 170426 With Brooke Wells
• WOD Demo 100813 With Dave Castro
• The Double-Under
• The Sit-Up
Tuesday 170425
2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.
Post time to comments.
Related content:
• CrossFit WOD 170425 With James Hobart
• The Deadlift
• The Front Squat
Monday 170424
Rest Day
"Drinking Too Much Soda May Be Linked to Alzheimer’s," Bloomberg.
Post thoughts to comments.
Sunday 170423
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
Chest-to-bar pull-ups
Post time to comments.
Related content:
• CrossFit WOD 170423 With James Hobart
• The Push Jerk
• The Kipping Chest-to-Bar Pull-Up
Saturday 170422
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Compare to 160304.
Related content:
• CrossFit WOD 170422 With James Hobart
• The Toes-To-Bar
• The Clean
Friday 170421
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Post time to comments.
Related content:
• CrossFit WOD 170421 With James Hobart
• The Dumbbell Power Snatch
• Rowing
• The Kipping Muscle-Up
Thursday 170420
Rest Day
"PubMed Begins Flagging Conflicted Research: Coke Science Now Searchable," The Russells.
Post thoughts to comments.
Wednesday 170419
Related content:
• CrossFit WOD 170419 With Brooke Wells
• Chad Vaughn, 285-lb. Snatch
• The Snatch
Tuesday 170418
For time:
135-lb. thrusters, 15 reps
135-lb. sumo deadlift high pulls, 21 reps
135-lb. thrusters, 12 reps
135-lb. sumo deadlift high pulls, 15 reps
135-lb. thrusters, 9 reps
135-lb. sumo deadlift high pulls, 9 reps
Post time to comments.
Compare to 140128.
Related content:
• CrossFit WOD 170418 With Brooke Wells
• Brooke Wells Does Today's Workout
• The Thruster
• The Sumo Deadlift High Pull
Monday 170417
For time:
15-ft. rope climb, 30 ascents
Post time to comments.
Related content:
• CrossFit WOD 170417 With Brooke Wells
• The Rope Climb (Basket)
Sunday 170416
Rest Day
"Type 2 diabetes, once considered a disease for adults, is increasingly common in tweens and teens," Los Angeles Times.
Post thoughts to comments.
Saturday 170415
Wes
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
Post time to comments.
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
Related content:
• CrossFit WOD 170415 With Brooke Wells
• The Pull-up
• The Clean
Friday 170414
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute
Post time maintained each round to comments.
Scale pace time as needed.
Related content:
• CrossFit WOD 170414 With Brooke Wells
• Rowing
• Rowing Course: Body Position
Thursday 170413
Related content:
• CrossFit WOD 170413 With Brooke Wells
• The Back Squat
• Back Squat Tip With K-Starr
Wednesday 170412
Rest Day
"Tackling Weight Loss and Diabetes With Video Chats," The New York Times.
Post thoughts to comments.
Tuesday 170411
5 rounds for time of:
225-lb. clean and jerks, 4 reps
6 bar muscle-ups
40-ft. handstand walk
Post time to comments.
Related content:
• CrossFit WOD 170411 With Brooke Wells
• Chad Vaughn, 315-lb. Clean and Jerk
• The Kipping Bar Muscle-up
Monday 170410
4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters
Post time to comments.
Compare to 150827.
Related content:
• CrossFit WOD 170410 With Brooke Wells
• The Box Jump
Sunday 170409
30-20-10 reps for time of:
35-lb. dumbbell thrusters
Toes-to-bars
Post time to comments.
Related content:
• CrossFit WOD 170409 With Brooke Wells
• The Dumbbell Thruster
• The Kipping Toes-to-bar
Saturday 170408
Rest Day
"Coca-Cola’s secret influence on medical and science journalists," The bmj.
Post thoughts to comments.
Friday 170407
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
15 L pull-ups
15 hip extensions
Post rounds completed to comments.
Compare to 081217.
Related content:
• CrossFit WOD 170407 With Brooke Wells
• The Pull-up (L-Sit)
• The GHD Hip Extension
Thursday 170406
Related content:
• CrossFit WOD 170406 With Brooke Wells
• Malleolo and Hendel on WOD 110925
• The Deadlift
Wednesday 170405
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 one-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
Post rounds completed and dumbbell weight to comments.
Related content:
• CrossFit WOD 170405 With Brooke Wells
• The Glute-Ham Developer
Tuesday 170404
Rest Day
"Joël Robuchon Believes Healthy Food Is the Future of Fine Dining," Vice.
Post thoughts to comments.
Monday 170403
6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups
Post time to comments.
Related content:
• CrossFit WOD 170403 With Brooke Wells
• Tia and Brooke Go Head-to-Head on Today's Workout
Sunday 170402
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups
95-lb. front rack walking lunges, 15 steps
Post rounds completed to comments.
Related content:
• CrossFit WOD 170402 With Brooke Wells
• The Front Rack Lunge
Saturday 170401
Related content:
• CrossFit WOD 170401 With Brooke Wells
• The Clean
• The Split Jerk
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