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.

062906

For Time:

21 Deadlift, 185 pounds
9 Handstand Push-ups
400 meter run
15 Deadlift, 185 pounds
15 Handstand Push-ups
400 meter run
9 Deadlift, 185 pounds
21 Handstand Push-ups
400 meter run

Post time to comments.










Tara, Dave, and Dawn of Crossfit Topsfield.

062806

5 Rounds for time:

10 Dumbbell Snatches (5 each arm), 55 pounds(40,30)
10 Weighted Squat Jumps
10 Box Jumps, 20 inch box

Post loads used and time to comments.










17:30 group working extra hard!

062706

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.












Got Squats?

062606

For time:

150 Squats
800 meter run
150 Squats

Post time to comments.











Mathea Levine leading some female athletes through Russian Kettlebell Training.

062406

3 rounds for time:

15 Dumbbell thrusters, 30 pounds
30 Dumbbell push press, 30 pounds
30 Double Unders
15 Box jumps

Post time to comments.











The head should be all the way through the arms when performing the push press.

062306

For Time.

50 Kettlebell swings, 1.5 pood
9 Knee to elbows
40 Kettlebell swings, 1.5 pood
15 Knee to elbows
30 Kettlebell swings, 1.5 pood
21 Knee to elbows
20 Kettlebell swings, 1.5 pood
27 Knee to elbows
10 Kettlebell swings, 1.5 pood
33 Knee to elbows

Post time to comments.











Full extension on double unders.

062206

Back Squat

5-5-5-5-5

Post loads to comments.














The finish position of the push jerk.

062106

"Daniel"

For time:

50 Pull-ups
400 meter run
21 Thrusters, 95 pounds
800 meter run
21 Thrusters, 95 pounds
400 meter run
50 Pull-ups

Post time to comments.

Modifications

A.
25 Pull-ups
400 meter run
21 Thrusters, 75 pounds
800 meter run
21 Thrusters, 75 pounds
400 meter run
25 Pull-ups

B.
50 Jumping Pull-ups
400 meter run
21 Thrusters, 45 pounds
800 meter run
21 Thrusters, 45 pounds
400 meter run
50 Jumping Pull-ups












0600 Group gettin' tabata sit-ups

062006

Deadlift

5-5-5-5-5

Post loads to comments.













Mandla Nkosi, of Boston Kettlebell, offers private and group instruction at CrossFit Boston.
He, along with Mathea Levine, is RKC certified and performs tactical and joint mobility training. For more information contact neal@crossfitboston.com.

061906

"EC"

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

20 Push Jerk, 105 pounds
40 Double Unders
20 Sumo deadlift high pulls, 2 pood kettlebell

Post rounds completed to comments.

Modification

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

20 Push jerk, 75 pounds
40 Double Unders
20 Sumo deadlift high pulls, 1 pood kettlebell

Post rounds completed to comments.










The namesake and mastermind of "EC",
Evaclaire Synkowski.

061706

For Time:

Run 400 meters
21 Pull-ups
15 Squat jumps
Run 200 meters
9 Weighted burpees, 20 pounds
9 Handstand push-ups
Run 200 meters
15 Plyo push-ups
21 kettlebell swings
Run 400 meters

Post time to comments.










17:30 Team in Action.

061606

Complete as many rounds in 20 minutes as you can of:

10 Dumbbell Deadlifts, 55 pounds
10 Handstand push-ups

Post rounds completed to comments.

Father and son plowing through!

061506

Thruster

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

Post loads to comments.












Get nice and deep when performing thrusters!

061406

For 15 minutes:

30 seconds of Dumbbell Thrusters, 30 pounds
30 seconds of rest

Repeat.


Post Dumbbell Thruster total for all rounds to comments.











Josh and Max after completing 061306.

061306

For 15 minutes:

30 seconds of pull-ups
30 seconds of rest

Repeat.


Post pull-up total for all rounds to comments.












Who loves Bear complexes?

061206

Complete Two rounds for time:

Run 200 meters
25 Pull-ups
Run 200 meters
25 Sit-ups
Run 200 meters
25 Push-ups
Run 200 meters
25 Squats

Post time to comments.










Suck it up buttercup!

061006

4 rounds for time:


20 Squat cleans, 65 pounds
15 Good Mornings, 65 pounds
10 Pull-ups

Post time to comments.













Warm up your body before beginning any exercise session.

060906

"J.T."

21-15-9

Ring Dips
Handstand push-ups
Push-ups

Post time to comments.

060806

5 Rounds for time

30 KB swings, 1 pood (35 pound dumbbell)
20 Box jumps, 20 inch box
15 Plyo(clapping) push-ups

Post time to comments.

060706

"Fran"

21-15-9

Thrusters, 95 pounds
Pull-ups

Post time to comments.


We apologize for the lack of updates the last few days. We were having some issues with out server. Thank you for your patience.

060606

Complete eight rounds:

10 Weighted jump squats
200 meter run

Choose a moderate weight for the jump squats. Time each round and rest exactly three minutes between rounds. Post to comments the load used for the squat jumps and the time of each round.

060506

For Time:

Dumbbell Squat Cleans 10/20/30/40
Handstand Push-ups 5/10/15/20
Burpees 5/10/15/20

For the cleans use 40 pound, 30 pound or 20 pound dumbbells. If you cannot touch your head to the floor on the handstand push-ups, complete negative reps through the entire range of motion or substitute overhead presses with dumbbells. Post time to comments.

060306

Overhead Squats

10-8-6-3-2-2-1-1

Post loads to comments.

060206

For Time:

Wallball 10-20-30-40-50
Double Unders 50-40-30-20-10

The athlete should complete the first 10 wallball shots and then proceed immediately to double unders of 50 reps, then 20 wallball shots and 40 double unders, . . .

Post time to comments.

053106

"The Regan"

3 Rounds for time:

15 Bear Complex, 95 pounds
15 Pull-ups
15 Weighted Burpees, 30 pounds
15 Knee to elbows
15 Single arm dummbell overhead squats, 30 pounds
800 meter run










The Regan, Mike Regan, himself. Good luck Mike!

053006

For Time:

400 meter run
25 Sit-ups
25 Push-ups
800 meter run
50 Squats
50 Good mornings
800 meter run
25 L-hold Pull-ups
25 Handstand push-ups
400 meter run

Post time to comments.











Pull-ups can be done on the rings or the bar.

052906

"Helen"

3 Rounds for time:

400 meter run
1.5 pood Kettlebell swings, 1.5 pood
12 Pull-ups

Post time to comments.










Require proper warm-up to ensure your athlete's success.

052706

3 rounds for time:

5 Muscle ups
10 Handstand push-ups
200 meter run

Post time to comments.

If you cannot perform a muscle up then substitute 4 ring pull-ups and 4 ring dips for each muscle-up.











A well deserved long weekend!

052606

Clean

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

Post loads to comments.










Just another day at Crossfit Santa Cruz.

052506

Deadlift

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

Post loads to comments.











Congrats Jon Gilson, lifted 425 pounds (2.5 x body weight)

052406

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.


If you?ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We've seen +3. Any +4s?













"Chelsea" in motion.

052306

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

15 Jerks, 85 pounds
15 Ring push-ups
10 Knee to elbows

Post rounds completed and any partial rounds completed to comments.

Jon Gilson, Beck's Burpees


Modifications:
Jerks: A. 65 pounds, B. 45 pounds
Push-ups: A. Regular push-ups, B. Knee push-ups
Knee to elbows: A. Weighted leg levers, B. Abmat sit-ups

052206

Complete 5 Rounds for time:

400 Meter Run
50 Squats

Post time to comments.















Here I am surrounded by two of the best people, and trainers, you will ever meet. Lisa Lugo, Crossfit San Diego, and Mike Minium, Crossfit Oakland.

052006

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute...
continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.












Dumbbell Overhead Squat.

051906

Deadlift

5-5-5-5-5


Post loads to comments.



The new pull-up bar at CrossFit Boston.