First Year

Special Sunday Workout

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This is a version of the first CrossFit work I did back when Greg and Lauren were in a single bay (not the double bay they are in now): 7 rounds for time: Rope Climb5 Pull-ups5 Dips5 Push-ups10 Sit-ups10 Good Mornings

Anonymous Challenges

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Apparently, I have either been challenged or, possibly, reminded of my own smack-talk. Here it is in electrons: 45 pull-ups on 2/4/2007. Any other takers? The rules: can’t touch the ground, can’t let go of the bar with both hands.

Painstorm XIX

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Enlarge imagePainstormin’ with Dan and Jason A global Internet workout with Brand X, CrossFit Central Scotland and CrossFit Santa Cruz With a 75# bar, as many rounds can you complete in 40 minutes of:5 Deadlifts5 Hang Power Cleans5 Front Squats5 Push Presses5 Back Squats

Learning New Skills 2

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In Coach Glassman’s World-Class Fitness in 100 Words, he says to learn new sports [skills] regularly. Check out this video of Jason on his second try of flipping a kettlebell. He was inspired by the CrossFit Oakland video. Oh yeah, don’t challenge this young man to a push-up duel, he […]

Striking Work Out

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10 punches (10 right then 10 left)10 Burpees with mule kick10 body weight (bw) back squats 10 kicks (side or front but 10 right then 10 left)10 Burpees with mule kick10 bw back squats 10 punches (10 right then 10 left)10 Lateral burpees over hurdle 10 bw back squats This […]

Five by Five

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Enlarge imageThe Crew hittin’ hard on a Wednesday night. A personal favorite. Five rounds of:5 Dumbbell deadlifts5 Dumbbell hang cleans5 Dumbbell push presses5 Dumbbell squats If you can, increase the load each round. Rest as necessary between rounds. Check out the CrossFit video of this workout.

Pull-up practice 1

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One of the hardest movements we do is the pull-up; however, nothing says “fitness” like a set of 10 pull-ups. Looking for a goal? How about 10 pull-ups by Jan. 10. or 31 pull-ups on Dec. 31? Eva T’s kipping progresion Pull-ups CrossFit Journal article (free) CrossFit Journal Issue 32 […]