013106

Push Jerk

5-5-5-5-5

In between each set, perform a 100' farmer walk with 95 pounds in each hand.

George and Gordon, displaying the art of the kip.

013006

For Time:

100 Pull-ups

Rest 2 minutes

100 Wallball Shots, 20 pound ball at 10' target

Post time to comments.

Women should substitute 15 pound ball.

Josh and wallball.

012806

Snatch

5-5-5-5-5

Post loads to comments.

Josh and Sam.

012706 "NOREASTER III"

Boston's spin on Painstorm.

For Time:

100 Squats
25 Handstand push-ups
80 Squats
25 Pull-ups
60 Squats
25 Push press, 75 pounds
40 Squats
25 Knee to elbows
20 Squats
25 1.5 pood KB Snatches, left then right

Post time to comments.

Jon Gilson.

012606

Complete 3 rounds for time:

50 Double Unders
15 Handstand push-ups

Post time to comments.

Then

Front Squat

3-3-3

Work up to the three working sets. Use the heaviest weight you can clean for the working sets.

Post loads to comments.

Alan Chisholm of Boston 0600.

012506 "MS Leslie"

Compliments of Mike Burgener www.mikesgym.org

"Ms Leslie"

Reps of 21, 18, 15, 12, 9, 6, and 3 for time:

Pull ups
Back Sqt 95 pounds
Push Press 95 pounds
Sit ups

Post times to comments.

Women use 75 pounds for Back squat and push press.

Amy Swotinsky pushing through her 84th rep.

012406

Deadlift

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

Post loads to comments.

Two great Men of CrossFit. Max and Kurtis.

012306 "Sarah"

CrossFit Boston's second named exercise.

"Sarah"

For Time:

30 Dumbbell Snatches, 55 pounds
9 Knee to elbows
20 Dumbbell Snatches, 55 pounds
15 Knee to elbows
10 Dumbbell Snatches, 55 pounds
21 Knee to elbows

Post time to comments.

Kathy Tallman executing proper squat form.

012106 Painstorm II "My Pet Rock"

"My Pet Rock"

Partner up and each person perform 3 rounds for time:

15 X 95# Bear Complex
30 Pull ups
60 Push ups
600 Meter Run

The "pet rocks" can be a pair of 1.5 pood kettlebells, 50# dumbbells, or 45# plates. One partner holds the pets while the other does the exercise. You may switch when necessary, but they must not touch the ground. Pets hate to be left alone or worse yet dropped. If the "pets" are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.

Pain is courtesy of Jeff Martin, CrossFitBrand X.

Derek Lane and Andy Petranek

012006

Three rounds for time:

Run 600 meters
Deadlift 225 pounds, 15 reps
Hand stand push-ups, 15 reps

Post time to comments.

Jo Bernstein getting deep in the Overhead Squat

011906

Complete as many sets as you can in twenty minutes of:

10 Dips
10 Pull-ups

Post number of sets completed to comments.

George Vien

011806

Complete 7 Rounds for time:

Dumbbell Hang squat clean and Jerk, 5 reps
L-Pullups with a false grip, 10 reps

Post time to comments.

Tad working on the front lever.

011706 "Jonesworthy"

"Jonesworthy"

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

Post time to comments.

Claudyne Wilder beginning her "Diane"

011606

Snatch

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

Post loads to comments. Begin with the Burgener warm-up using a pvc pipe. Once thoroughly warmed up begin with the bar and increase weight incremently.

Nigel Costolloe after Painstorm I

011406 "Painstorm 1"

Today's workout is inspired by Jeff Martin and CrossFit Brand X. Some modifications have been made while I hope still maintaining its original integrity.

For time:

600 M
Dumbbell Hang Squat Clean, Lunge, Lunge, Jerk 20 X 40#
30 Pull ups
600 M
Box Jumps X 30
Wall Ball 30 X 20#
600 M
Burpee, Single leg squat, single leg squat X 20
Knee to elbows X 20
600 M
30 Kettlebell Swings X 50#
50 Push ups

Post time to comments.

Fight Gone Bad - Go Get Some!

011306

Complete 3 rounds for time:

600 meter run
50 Push-ups
50 Squats
50 Sit-ups

Post time to comments.

CrossFit Boston's American Bulldog - Niko

011206

Push Jerk

Reps of 5-3-2-1-1-1-1-1

Post loads to comments.

Work towards a one rep maximum effort. Increase the weight for each set.

Sarah Cowherd perfecting the handstand while Mark Miller assists.

011106 "Fight Gone Bad"

"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.

The modified weight to be used is 45 pounds for the Sumo deadlift high-pull and push press and a 12 pound medicine ball for the wall ball shots.

Add your points and post them to comments.

Cill Adams of CrossFit Santa Cruz with Neal Thompson of CrossFit Boston.

011006

Complete for time:

30 Kettlebell (or Dumbbell swings)

30 Sit-ups

25 Kettlebell or Dumbbell swings

25 Sit-ups

20 Kettlebell Swings

20 Sit-ups

15 Kettlebell Swings

15 Sit-ups

10 Kettlebell Swings

10 Sit-ups

5 Kettlebell Swings

5 Sit-ups

Post time and weight of kettlebell(dumbbell) to comments.

Connor Martin - The present and future of Brand X CrossFit!

010906 "Tabata This, Tabata That"

"Tabata This, Tabata That"

Pull-ups
Sit-ups
Push-ups
Squats

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied to each exercise. There is no rest between exercises and tally total reps for each exercise. This is your score.

Post score to comments.

Will T. of CrossFit Boston.

Come and take advantage of our One Week Free trial so you can know too!

010706 "Helen"

"Helen"

Complete 3 Rounds for Time:

400 meter run
1.5 pood kettlebell swing X 21 reps
12 Pull-ups

Post time to comments.

The overhead squat has no peer in developing hip flexibility and upper body stabilization within one movement.

So, who wants to get in the best shape of their lives? Courtesy of Men's Journal:

http://www.mensjournal.com/healthFitness/0602/workout_20minutes.html

010606

For Time:

50 Double Unders
30 Wall ball shots, 20 pound medicine ball to a ten foot target (women use a 15 pound ball)
25 Pull-ups
20 Push press, 65 pound barbell (women use a 45 pound bar)
20 Dumbbell Cleans, 30 pounds
10 Handstand push-ups
15 Knee to elbows
15 Burpees
20 Sumo deadlift highpulls, 65 pound barbell (women use a 45 pound bar)
10 Box Jumps, 20" box(sub squat jumps if you don't have a box)

Post time to comments.

010506

For time:

15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up

Post time to comments.

010406

5 Rounds for time:

Dumbbell squat clean, 15 reps
V-ups, 10 reps
Handstand Push-ups, 5 reps

Post time to comments.

010306

For time complete 30, 22, 16, and 12 reps of:

Ring pull-ups
Dumbbell Deadlifts

Deadlifts all the way down to the floor and keep good form. Post time to comments.

010206

Complete for time, reps of 75, 60, 45, 30, and 15:

Air Squats
Push-ups

Post time to comments.