073106

Helen

3 rounds for time:

400m Sprint
21 KB Swings (1.5 pood)
12 pullups

Post time and modifications to comments.
















Josh and Thor, swinging from the heels.

72906

5 rounds for time:

5 Deadlifts (70% 1RM)
30 Box jumps (20" or 24" box)

Rest precisely 2 minutes between rounds.

Post load to comments.




Mike and Steve in an L-sit showdown.

072806

5 Rounds For Time:

400 meter run
50 Squats

Post time to comments.











Jon Gilson

072706

"Fran"

21-15-9

Thrusters, 95 pounds
Pull-ups

Post time to comments.










What's your best Fran time?

072606

3 Rounds for Time:

400 meter run
25 Thrusters, 30 pound dumbbells
20 Pull-ups
15 Box jumps, 24 inch box
10 Burpees

Post time to comments.










CrossFit Boston.

072506

Push Jerk

5-3-2-2-1-1-1

Post loads to comments.

072406

Deadlift

5-3-2-2-1-1-1

Post loads to comments.

072206

Full Squat Clean

3-3-3-3-3

Post loads used to comments.










Yea, weighted burpees!

072106

Complete reps of 10-9-8-7-6-5-4-3-2-1 for time of:

Dumbbell Snatch, 40 pounds
Dumbbell Snatch, 30 pounds
Dumbbell Snatch, 20 pounds

Post time to comments.










Work on those gymnastic skills!

071906

7 Rounds

200 Meter Run

Rest exactly one minute between efforts and post each split time to comments.











Niko

071806

4 Rounds for time:

15 DB Squat Clean, 40 pounds
10 Handstand Push-ups
5 Toe to Bar

Post time to comments.











It's hot and humid in Boston, Go and get a Sweat Angel!

071706

For time:

Run 1 mile
50 Squats
50 Sit-ups
50 Push-ups
Run 1 mile

Post time to comments.










Karen and Dawn.

071506

Complete 5 Rounds of:

Max effort Pull-ups

Rest precisely 1 minute between attempts and post total number reps completed each round.











Get some Pull-ups!

071406

5 Rounds for time:

20 Double Unders
15 Wallball Shots, 20 pound ball
10 Knee to elbows
5 Handstand push-ups

Post time to comments.











The CrossFit certification is coming to Boston on Oct. 7-8. Check out www.crossfit.com store for details.

071306

Complete Reps of 21, 15 and 9 of:

Weighted Box Jumps
Pull-ups

For the dumbbells use 30, 20, or 10 pounds. Post load used and time to comments.










Revolutionary Fitness!
CrossFit MetroWest holds its first workout this Saturday. Visit www.crossfitmw.com for details.

071206

For Time:

Row 2000 meters
50 Wallball shots, 20 pound ball
20 Kettlebell swings, 1.5 pood
Row 1500 meters
35 Wallball shots, 20 pound ball
35 Kettlebell swings, 1.5 pood
Row 1000 meters
20 Wallball shots, 20 pound ball
50 Kettlebell swings, 1.5 pood

Post time to comments.










Welcome to Crossfit Lex.

071106

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

Increase the weight each successive rep. Post loads to comments.













Overhead Squat

071006

Seven rounds for time of:

Pull-ups, 15 reps
Ring dips, 15 reps
Knee to elbows, 15 reps
Walking lunge, 20 reps

Post time to comments.










Just another satisfying workout!

070806

Complete 2 rounds for time.

800 meter run
50 kettlebell swings, 1 pood
400 meter run
25 kettlebell sumo deadlift highpulls, 1 pood
200 meter run
12 box jumps, 20 inch box

Post time to comments.










Jack Coffin

070706

"Fight Gone Bad"

This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:

Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row - calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.










The Push press.

070606

Snatch

5-5-5-5-5

Post loads to comments.










The finish position for the power snatch and the snatch.


What is fitness? - Crossfit Style

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

(Ed. - Thanks to Jim Crawley and Bruce Evans of Dynamax, www.medicineballs.com\)

070306

"Murph"

For Time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.













The Fallen Soldier whose name we honor.

070106

"Michael"

3 Rounds for time

800 meter run
50 Sit-ups
50 Back Extensions

Post time to comments.












The Fallen Soldier whose name we honor.

063006

For time:

Dumbbell Snatch, 30 reps left arm
Dumbbell Snatch, 30 reps right arm

Use a 55, 40 or 30 pound dumbbell for the snatches. Post time to comments.










Some additional conditioning for the 0600 group.