Wednesday the 21st of January, 2009

Warm upRun 800 meters or three minutes jump rope25 squats20 push ups15 good mornings10 sit ups5 pull upsRepeat circuit without run x2For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-upsHandstand push-up variation videoPost time to comments.

Tuesday the 20th of January, 2009

Warm UpRun 400 meters or two minute double undersThree rounds of 15 squats, 15 sit ups, 15 push ups, 15 back extensions, 15 good morningsWOD"Mr. Joshua" Five rounds for time of:Run 400 meters30 Glute-ham sit-ups250 pound Deadlift, 15 repsScale and substitute as needed.

Monday the 19th of January, 2009

Warm up:25 double unders10 med ball cleans 20 lbs20 push ups20 squatsrepeat x3Hang power clean 1-1-1-1-1-1-1 reps Finisher: 5 minutes max dead hang pull ups on the new bar.Say hello to your neighbor.Post loads to comments.

Sunday the 18th of January, 2009

Hang power clean 1-1-1-1-1-1-1 repsPost loads to comments.L-Sit and/or double under practice, ten minutes.Optional:Rest Day, wait for Monday.

Saturday the 17th of January, 2009

40 lb. Kettlebell Swing x5075 lb. Deadlift High Pull x40V Up x3025 lb. Deadball slam x20Burpee x10 (mark is 12" above max reach)45lb. Overhead Plate Walk x5 (sidewalk and back)Three rounds for timePost time to comments.Not in the gym? Run a 10k. Practice skill of your choice.

Friday the 16th of January, 2009

For time:10 GHD Sit-ups10 Hip & Back Extensions95 pound Thrusters, 30 reps50 Pull-ups 30 GHD Sit-ups30 Hip & Back Extensions95 pound Thrusters, 20 reps35 Pull-ups 50 GHD Sit-ups50 Hip & Back Extensions95 pound Thrusters, 10 reps20 Pull-ups Post time to comments.

Thursday the 15th of January, 2009

Remember, CrossFit encourages active rest by participating in new sports.What new thing did you try today?Here is your humor for the day:FLORIDA BEEKEEPING...and also, to those with glass hands...CHALKIN' UPPost thoughts to comments

Friday the 15th of January, 2009

"Helen"3 rounds for time:Run 400 meters21 kettlebell swings, 1.5pood12 pull ups

Wednesday the 14th of January, 2009

Picture from CrossFit.comOverhead squat 3-3-3-3-3 repsPractice skill of your choice (headstand, handstand, L-sit, etc.) Post loads to comments.

Tuesday the 13th of January, 2009

For time:155 pound Power clean 15 reps 30 Ring dips155 pound Power clean 12 reps 24 Ring dips155 pound Power clean 9 reps 18 Ring dips155 pound Power clean 6 reps 12 Ring dips155 pound Power clean 3 reps 6 Ring dips Post time to comments.