Saturday the 18th of July, 2009

Two rounds of:Right arm barbell push-press 12 repsLeft arm deadlift 12 repsRun 800 metersLeft arm barbell push-press 12 repsRight arm deadlift 12 repsRun 800 meterGo heavy, run fast.Post time to completion and loads to comments.

Friday the 17th of July, 2009

Thats old school!Today is bring a friend Friday. We hope to see you and your friends for a quality WOD."Tabata Something Or Other"20 seconds of work, 10 seconds rest8 rounds of each movementPull UpsPush UpsBurpeesSquatsYour score is the total number of reps performed. Post to comments.Notes, tools, articles and ephemera:Primal Training for the ladies. The benefits of training in adverse conditions. Training on the go.Did you sign up for the Lean Out Challenge yet?CrossFit Level 1 Certification ...

Thursday the 16th of July 2009

For Time:Start with 500 meter rowThree rounds:Hang Power Clean 135/95, 10 reps21 push ups12 pull upsOverhead Plate Walk 45/25, 100 feetFinish with 400 meter runNotes, tools, articles and ephemera:Robb Wolf is starting his own Paleo Food Company. We have made contact with several local and organic farms to set up local pick up. If you are interested in eating locally grown food e-mail or talk to us in person.

Wednesday the 15th of July, 2009

Benchmark Wednesdays"Nancy"400 meter runOverhead squat 95 lbs x 155 rounds for timeUse 65#, unloaded bar or PVC as needed.Post times to comments.Notes, tools, articles and ephemera:Ar eyou posting on Beyond the Whiteboard?

Tuesday the 14th of July, 2009

We will be meeting at the beach at 73rd Street at 6pm. There is public parking at the lot between 72nd and 73rd on Collins or on 73rd east of Collins. Bring water, sunscreen, a towel and clothes you don't mind getting wet (a swimsuit). Call Dan for more information (561) 809 - 2858Notes, tools, articles and ephemera:2009 CrossFit Games Individual Final highlight reel by CF Overload from the main site.Planche and Front Lever progressions from the Dragon Door.Team USA Weightlifting websiteDutch Lo...

Monday the 13th of July, 2009

Final WOD for the Women at the 2009 CrossFit GamesThree rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Handstand push-upsPost time to comments.

Sunday the 12th of July, 2009

Rest Day

Saturday the 11th of July, 2009

Ten rounds for time of:3 Weighted Pull-ups, 45 pounds5 Strict Pull-ups7 Kipping Pull-upFor weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.Post time and number of sets to completion.Notes, tools, articles and ephemera:The 2009 CrossFit Games are today and tomorrow. Plastic Surgery to lim...

Friday the 10th of July, 2009

MACHO!!!This Friday we encourage you to bring a friend for free. Your comrade will do a full CrossFit style WOD, scaled appropriatly to their fitness level.Do you have that one friend or famliy member that you've been preaching CF to for months but just can't get them off of the couch? Today is the day to get them in.Complete as many rounds in 20 minutes as you can of:Handstand push-ups 5 repsBench press 135(m)/95(f), 10 repsPush press 95 pounds, 15 repsDips 20 repsPost number of rounds complete...

Thursday the 9th of July, 2009

Hang Power Snatch5-5-53-3-31-1-1Post loads to comments. Do you have specific weaknesses? What are they? Do you work on them or ignore them? Post thoughts to comments.Notes, tools, articles and ephemera:First event at the 2009 CrossFit Games is a 7.1k trail run.Chris Spealler has 106 pull-ups. The video is from the CrossFit 2009 Games blog.