Run 5K

Post time to comments.

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

Post time to comments.


CrossFit Holiday Cards

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)

Post time to comments.


Charity Vale, CrossFit Snohomish, 35lb "one-arm" pull-up

Front squat 3-3-3-3-3 reps

Post loads to comments.


CrossFit Level 1 Certification Seminars: CrossFit Italia, Colorado State Patrol, University of San Diego.

Rest Day


CrossFit Atlanta's Brandon Cunningham, First Place, US Nationals Combat Firefighters Challenge

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.


Greg Amundson

Rest Day


Training the Clean - Mike Burgener

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 Situps
15 Supermans

Post rounds completed to comments.


Lumberjack CrossFit

400 meter Walking lunge

Post time and number of steps to comments.

WOD:
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.


oy Nguyen, 2009 CrossFit Games Canada West Regional Qualifiers

Rest Day


CrossFit Camp Pendleton

Strength:
Back Squat Heavy 5 rep

Skill:
Thruster review

WOD:
21-15-9 of the following:
135# Thruster
275# Deadlift


Col BP McCoy USMC and CrossFit Ramstein

If you are looking for some competition CrossFit Barbarian Fitness is hosting a monthly challenge the last week of each month. It consists of a few WODs over the span of a day, WODs must be videotaped and uploaded on the web(youtube, vimeo, etc.) If you are interested shoot us an email we are more than willing to set you up and videotape you for this.

5 50y sprints
Rest as much as needed in between sets, but time each individual sprint.

Tabata Mashup: Burpees and Situps
Alternate the following two exercises using Tabata interval's(20sec max effort work/10 seconds rest) for a total of 16 rounds of work. Write down number of reps after each individual round.


Danny Canon, Kandahar, Afghanistan

Strength:
Deadlift Heavy 5 rep

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

Post time to comments.

Jak Grueneberg, San Diego, CA

Rest Day

WOD:
Run 10k


Cesar Härdfeldt, St. Anton, Austria

Strength:
Press - Heavy Singles

WOD:
5 rounds for time of:

25 Dumbbell Burpee - 55#
50 Lunges(Each step counts)


Crossfit Pittsburgh

WOD:
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.


Kabul, Afghanistan

Rest Day


Patrick and Ryan Bell, Ridgecrest, California

Skill Review:
Clean and Jerk

WOD:
"Grace"

Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.


2009 CrossFit Games

Strength:
Bench Press 5-5-5

Skill:
Double Unders

WOD:
"Eva"

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


Eric Kjono, Qatar

Rest Day


CrossFit Ft Collins

WOD:
10 100y Sprints
Each for time, rest as needed in between.


Allen Killingsworth - CrossFit Wichita Falls

Strength:
Power Clean 5-5-5

Skill:
Handstands and L-Sits

WOD:
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups


Adrian Bozman, San Fransisco CrossFit

Strength:
Back squat 1-1-1-1-1

Skill:
Rowing

WOD:
10k Row


CrossFit Certification Seminar - Maine State Police Criminal Justice Academy

Rest Day


Madhusudhan, Malacca, Malaysia

Strength:
Deadlift -1-1-1-1

Skill:
K2E

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


UCLA by CrossFit Proper

Strength:
Press 5-5-5

Skill:
Towel Pullup

WOD:
21-15-9 of:
135# Thrusters
225# Deadlifts

Post times to comments.


Sage Castro - CrossFit Coronado

Rest Day


Chris Miramontes, "Gym in a Box"

WOD:
AMRAP 20 minutes
15 Burpees
25 Situps
35 Lunges(Each step counts)


Mike Junius, Copper Mountain