022706

Practice for 20 minutes the snatch technique. Begin with the Burgerner warm-up, http://danjohn.org/iii9.pdf, and then progress to some power snatches with a light weight. Then proceed to the workout of the day.

"Chelsea Lite"

Complete on the minute every minute:
5 Pull-ups
10 Push-ups
15 Squats

Attempt to stay on pace for 10 minutes. If you are unable to do so then complete as many rounds as you can in ten minutes.

Post number of rounds completed to comments.

Bart Jones, USAF, Friend of CrossFit Boston.

022506

"Fran"

Complete reps of 21-15-9 of

95 pound Thrusters
Pull-ups

or

"Diane"

Complete reps of 21-15-9 of

225 Pound Deadlift
Handstand Push-ups

Post workout chosen and time to comments.

Tad performing "Diane".

022406

Clean

1-1-1-1-1-1-1

Post loads to comments.

Jumping rope is a highly effective form of metabolic conditioning.

022306

For Time:

50 Kettlebell swings, 1.5 pood
25 Double Unders
50 Push-ups
25 Box jumps, 24 inch box
50 Knee to elbows
25 Burpees
50 Pull-ups
25 Split Squat jumps

Post time to comments.

Melissa Doyle and Katy Wellen.

022206

5 Rounds for time:

55 Pound Dumbbell deadlift X 21 reps
Handstand push-ups X 15 reps

Post time to comments.



Jon Gilson demonstrates the Push Press.

022106

Push Press

5-5-5

Then complete for time:

50 Push-ups
50 Pull-ups
50 Squats

Post loads for push press and time to comments.

Bottom to Bottom Tabata squats.

022006

"Kelly"

5 Rounds for time:

Run 400 Meters
30 Box Jumps, 24" Box
30 Wall ball shots, 20 pound ball

Post time to comments.

Mike Regan fireman carry with Will Tagye.

"Noreaster V" 021806

"Noreaster V"

Pair up into groups of three.

First person must:

Bear crawl 50 feet
10 burpees
Lunge 50 feet
10 plate cleans, 45 pound plate
Broad Jump 50 feet
10 Pull-ups
Bear Crawl 50 feet

As first athlete executes above sequence athletes 2 and 3 hold the push-up position. When the first athlete finishes, athlete 2 begins the sequence as athletes 1 and 3 hold the push-up position, etc. Once all athletes have finished the first sequence move on to sequence 2.

Fireman relays

Athlete 1 must fireman carry, across back and shoulders as one would the bar on a back squat, Athlete 2 to 50 feet. Sprint back 50 feet to Athlete 3 and fireman carry athlete 3 to position of Athlete 2. Athlete 2 then must fireman carry Athlete 3 50 feet, then sprint back to Athlete 1 and fireman carry Athlete 1 to the position of Athlete 3. Repeat sequence with Athlete 3. If any athlete is unable to perform a fireman's carry then he or she is permitted to perform a buddy carry, ie piggy back.

Losing team of all the relays must perform bottom to bottom Tabata squats.

The Fireman's carry - photo courtesy of cadetstuff.org

021706

3 Rounds for Time:

100 ft lunges
30 Push-ups
1.5 pood Kettlebell swings X 15

Post time to comments.

CrossFit - Constantly varied, functional movements executed at high intensity.

021606

Run 5K

Post time to comments.

Will Tagye Get Some!

2/15/06

For Time:

Pull-up 1 -2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Push-up 2 - 4 - 6 - 8 - 10 - 12-14- 16- 18 - 20- 18 - 16- 14- 12- 10- 8 - 6 - 4 - 2
Sit-ups 3 - 6 - 9 - 12 - 15- 18-21- 24- 27- 30- 27 - 24 -21- 18- 15- 12- 9 - 6 - 3

For the first set complete one pull-up, two push-ups, and three sit-ups. Then two pull-ups, four push-ups, and eight sit-ups. Continue all the sequence up to ten, top of the pyramid, and then begin the sequence back down to where you started.

Post time to comments.

Recovering after some hard work.

021406

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

100 ft lunges
Thrusters 50% BW x 15 reps
30 Double unders

Post load used for thrusters, total rounds, and any partial rounds completed to comments.

The body row is an excellent substitution for those who cannot perform pull-ups.

021306

Deadlift

5-5-5-5-5

Chose a load that is at or near your max for five reps and perform each set at that weight. Rest in between sets as needed.

Post load used to comments.

Tabata Push-ups.

021106

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

5 DB Thrusters, 30 pounds
10 Push-ups
15 Sit-ups

Post total rounds and any partial rounds completed to comments.

Joe Correia executing proper squat form.

Congratulations to Nigel Costolloe, Will Tagye, Dan Rudolph, and Jack Coffin for being the first members of CrossFit Boston to join the Muscle-up club.

021006

Five rounds for time:

40# Dumbbell Squat Clean and Jerk, lunge/lunge, 15 reps
15 Pull-ups
15 V-ups

Post time to comments.

After the jerk return the weights to your side before beginning the lunges.

A key component of CrossFit is its scalability. All of the workouts can be modified to fit each athlete's fitness level.

020906

7 Rounds for time:

15 Weighted Burpees, 20 pounds
30 Sit-ups

Post time to comments.

Peter Nordstrand

020806

3 Rounds For Time:

30 Box Jumps, 20 inch box
30 Push ups
40 Knee-to-elbows

Post time to comments.

George and Alan doing pull-ups with 55 pounds for sets of five reps.

020706

Five rounds for time of:

30 Double Unders
15 Handstand push-ups
5 Weighted Pull-ups

Post load used for pull-ups and time to comments.

Saturday 0630 class.

020606 "Fran"

"Fran"

Reps of 21-15-9:

95# Thruster
Pull-ups

Post time to comments.

Mike Cooch.

020406 "Noreaster IV"

"Noreaster IV"

Complete 5 Rounds for time of:

400 meter run
1.5 pood KB swing, 15 reps
95 pound Overhead squat, 15 reps
15 Handstand push-ups

Post time to comments.

Marcia Keough hangin' out.

020306 "Grace"

"Grace"

For time:

135 pound Clean and Jerk, 30 reps

Post time to comments.

Jo Bernstein.

020206

For Time:

200 Meter run
50 Squats
50 Sumo Deadlift High Pull, 75 pounds
200 Meter run
50 Jumping pull-ups
50 Sit-ups
200 Meter run
50 Push-ups
50 DB swings, 30 pounds
200 Meter run

Post time to comments.



The picture on the left illustrates the incorrect starting position for a dumbbell swing. On the right, the athletes hips are corrected, so he can generate more power when projecting the weight overhead.

020106 "Barabara"

"Barbara"

Five Rounds:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between each round. Post time for each round.

Morry Sapoznik, Farmer Walk in the bowels of CrossFit Boston.