Discuss CrossFit, Krav Maga, Kenpo and Kickboxing with trainers and students

Wednesday, February 8th, 2012 - 600m, Squat clean thrusters

2012-02-07T17:34:43-08:00

WEDNESDAY 120208

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Post time to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

Tuesday, February 7th, 2012 - 400m, Deadlift

2012-02-06T18:31:50-08:00

TUESDAY 120207

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Marc Simmons 15:58, Rachel Edwards 16:50 (135lbs). Post time to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Answers to frequently asked questions can be found in the Beginners forum.

Monday, February 6th, 2011 - Rest Day

2012-02-05T23:56:10-08:00

Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com and Tips and Tricks, how to teach movements and fix common errors.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

Sunday, February 5th, 2012 - Push-press, OHS, GHD sit-ups

2012-02-04T18:51:01-08:00

SUNDAY 120205

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Laurie Galassi 7 rounds + 10 reps (95lbs), Jussi Mutikainen 6 rounds + 7 reps.
Post rounds completed to comments.

And for no other reason than I think Laurie Galassi is pretty cool:
WOD Demo with Laurie Galassi and Jussi Mutikainen - video [wmv] [mov]

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Answers to frequently asked questions can be found in the Beginners forum.

Saturday, February 4, 2012 - Rahoi

2012-02-03T18:31:46-08:00

SATURDAY 120204

“Rahoi”

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20” box, 65lbs).
Post rounds completed to comments.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Answers to frequently asked questions can be found in the Beginners forum.

Friday, February 3rd, 2012 - Deadlift, Double-unders

2012-02-02T17:09:22-08:00

FRIDAY 120203

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments.

Compare to 110123.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Answers to frequently asked questions can be found in the Beginners forum.

Thursday, February 2nd, 2012 - Rest Day

2012-02-01T20:40:14-08:00

Rest Day on http://crossfit.com
Skill Day on http://crossfitkids.com and Tips and Tricks, how to teach movements and fix common errors.

Answers to frequently asked questions can be found in the Beginners forum.

Wednesday, February 1st, 2012 - HSPU, Pull-ups, KB swings, Sit-ups, Burpees.

2012-01-31T16:14:49-08:00

WEDNESDAY 120201

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Compare to 100427.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Answers to frequently asked questions can be found in the Beginners forum.

Tuesday, January 31st, 2011 - Tyler

2012-01-30T18:22:41-08:00

TUESDAY 120131

“Tyler”

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Matt DellaValle 11:12, Cara Hipskind 15:26 (65lbs). Post time to comments.

Compare to 091017.

WOD Demo with Cara Hipskind - video [wmv] [mov] [HD mov]

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Answers to frequently asked questions can be found in the Beginners forum.

Monday, January 30th, 2012 - Clean and Jerk

2012-01-29T17:58:52-08:00

MONDAY 120130

Clean and Jerk 1-1-1-1-1-1-1 reps

Michael Lynch 290lbs. Post loads to comments.

Compare to 111202.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

Answers to frequently asked questions can be found in the Beginners forum.