"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090824.
Madhusudhan, Malacca, Malaysia
Avoid Injury by Dave Tate, CrossFit Journal Preview - video [wmv] [mov]
Run 5 K
Post time to comments.
Compare to 091009.
CrossFit Certification Seminars: Crossfit North Santa Cruz, Andrews AFB, CrossFit Strong, CrossFit Boston
Clean and Jerk Part 3 with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Compare to 090719.
UCLA by CrossFit Proper
Studies in Nutrition with Robb Wolf by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Rest Day
Chris Miramontes, "Gym in a Box"
"DT" by CrossFit Los Angeles - video [wmv] [mov]
"God is great: Last words of Fort Hood gunman before being shot by police heroine" by David Gardner and Liz Hazelton - Mail Online
Post thoughts to comments.
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
Compare to 070109.
Mike Junius, Copper Mountain
Rainier CrossFit, Strongman Yoke Walk, by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
"Heel Strike", CrossFit Endurance - video [wmv] [mov]
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.
Compare to 090813.
Thor Hogberg, Garden of the Gods, IL
Training the Muscle-up with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 091013.
56th Security Forces Squadron, Luke AFB Combat PT Course
The Birth of CrossFit Kids by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]
Rest Day
Kevin Koprek, Hypoxia CrossFit, San Juan Mountain Guides
2009 CrossFit Games: Row and Sledge Hammer Event - video [wmv] [mov]
Thomas Sowell on Economics of Medical Care - Investors.com
Post thoughts to comments.
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
Compare to 060720.
CrossFit Certification Seminars: CrossFit BGI, CrossFit Flagstaff, Crossfit North Santa Cruz, CrossFit Decatur
Clean and Jerk Part 2 with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090810.
Annual obstacle course for new officer cadets, Royal Military College of Canada, Kingston, Ontario
Annie vs Angie, CrossFit Copenhagen - video [wmv] [mov]
Dr. Barry Sears CrossFit Presentation Part 8, CrossFit Journal Preview - video [wmv] [mov]
Dr. Barry Sears Zone Nutrition Seminar, Beverly MA - November 15, 2009: Sold Out
Live stream details coming soon
