Warm-up:
15 squats/
10 pullups/
10 pushups
x3

WOD:
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Top men’s times from the 2009 CrossFit Games:
Mikko Salo (19:46), Jason Khalipa (21:35), Michael Fitzgerald (22:13).

Top women’s times:
Charity Vale (18:24), Kristan Clever (20:27), Carey Kepler (21:06).

Warm-up:
Inch worms, 10/
Walking Pigeon Pistol squats, 10/
Hollow Rock, 20

WOD:

Front Squat:
1-1-1-1-1

Rest as much as needed and then:

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Top men’s scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

Top women’s scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

Warmup:
Burgener x3

WOD:
1 rep-max Snatch

Ten minute time limit, not including warm up.

Post load to comments.

HAPPY VALENTINES DAY!!!

Warm-up:
Walking samson stretch, 20 steps/
10 pushups/
10 pullups
x3

WOD:

Run a 5k

Post time to comments.

Warm-up:
1 pood Turkish get up, 5 each side/
5 burpees/
45 second handstand hold
x2

WOD:
5 clapping pullups*/
10 ring dips/
15 box jumps, 20 inches

AMRAP in 20 minutes

Post rounds to comments.
*clap must take place with chin over bar

The Pussification of America

Parmesan Encrusted Tilapia with asparagus

Warm up:
Burgener x3
hollow rock x20

WOD:
Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post time to comments.

Warm-up:
Walking lunge, 20 steps, Samson stretch at bottom/
15 pushups/
10 ballslams, 20lbs
x2

WOD:

Weighted dip:
5-3-3-1-1, 2 minutes rest between attempts

5-10 minutes rest and then:

For time:

10 back squats, 225lbs/
5 burpees/
8 back squats, 225lbs/
10 burpees/
6 back squats, 225lbs/
15 burpees/
4 back squats, 225lbs/
20 burpees/
2 back squats, 225lbs/
25 burpees

Post loads and times to comments.

Warm up:
15 squats/
10 pullups/
10 pushups
x2

WOD:
weighted pullup
3-3-3-3

rest 5 minutes and then:

5 rounds for time of:
185lb bench press, 10 reps/
50 double unders

Warm-up:
Shoulder pass throughs, 10/
Skin the cat, 10/
10 box jumps, 10
x3
Burgener x2

WOD:
Power Snatch:
3-3-3-3-3

Rest 10 and then:

“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments,

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly

Warm up:
20lb med ball slams, 10/
ghd situps, 10
x3

WOD:
“JT”
For time:
21-15-9 of
handstand pushups/
ring dips/
pushups

post time to comments.

Warm up:
15 squats/
10 pushups/
10 pullups
x2

WOD:

Turkish Get up

1-1-1-1, each side

Rest 5 min and then:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

U of D Hockey

Warm-up:
500m row/
10 burpees
x2

Burgener x2

WOD:
“Tabata something else”

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Pullups, Sit-ups, and Push-ups . Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the four stations.

Warm-up:
Burgenerx3

Front lever practice, 5 minutes

WOD:

Handstand holds, max time, 3 attempts

Rest 5 minutes and then:

4 rounds for time of:

400m run/
45lb Dumbbell hang squat clean, 21 reps

Post fron lever feedback, best handstand hold and time to comments.

Warm-up:
Bear crawl/gallop, 25 yards/
10 shoulder pass throughs/
15 squats/
x2

WOD:

AMRAP in 15 minutes of:

315 lb deadlifts, 3 reps/
Hanstand pushups, 5 reps/
Knees 2 elbows, 7 reps

Post rounds and fractions of rounds to comments.

Jeremy Mewha, New Species Coach/Athlete. Bar muscle-up>

Warm-up:
15 squats/
10 pistols, alt legs/
10 pushups/
10 pullups

WOD:
Backs squat:
5-3-3-1-1

Rest 5-10 and then:

“Fran”
For time:
21-15-9 of
95lb thrusters/
pullups

Postvtime to comments.

Warmup:
Hollow rock, 20 reps/
24 in box jumps, 10 reps/
c2b pullups, 10 reps/
ring dips, 10 reps
x2

WOD:
3 Rounds for time of:
5 ring muscle-ups/
5 bar muscle-ups

Post time and thoughts to comments.

Warm up:
squats, 15/
inch worms, 10/
pushups, 10/
pullups, 10

WOD:

Front squat:
3-3-3-3-3, 2 minutes rest between

Rest 10 and then:

Run a 5k

Post time to comments.

Burgener x3
Overhead squat, 15 reps/
Heaving Snatch Balance, 95lbs, 5 reps

WOD:

Olympic Total:

Snatch, 1 rep
Clean and Jerk, 1 rep

*Work up to your max in both lifts; clean with whatever technique gets you the most weight.