Workout of the Day

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 11Kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, 35Kg (Reps)
Box Jump, 24″ box (Reps)
Push-press, 35Kg (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

New athletes Amy and Shane getting into the swing of things on Helen last night

Fight Gone Bad Demo & Explanation…[wmv][mov]

Alwyn Cosgrove – Hierarchy of Fat Loss

Workout of the Day

“Helen”
3 Rounds for time:
Run 400 meters
1 1/2 pood Kettlebell,  21 swings (or 25Kg dumbbell swing)
12 Pull-ups

Post time to comments. Compare to April 30th

Basic Kettlebell Swing, Part I, Jefff Martone…[wmv][mov]
Basic Kettlebell Swing, Part II, Jeff Martone…[wmv][mov]
Basic Kettlebell Swing, Part III, Jeff Martone…[wmv][mov]

Workout of the Day:
Push Jerk [wmv][mov]
5-5-5-5-5

Post loads to comments.

Dips & Snatches

What About Recovery? Greg Glassman, Jan 05 CFJ

Gymnastic Bodies

Workout of the Day:
Back Squat [mpg]
1-1-1-1-1-1-1

Post loads to comments.

Mark Rippetoe of CrossFit Wichita Falls – “Under the Bar” – [wmv] [mov]

Failure on the Squat

Lifting Shoes from Pullum Sports

Workout of the Day:
21-15-9
Ring Dips [wmv]
Snatch, 45Kg [wmv] [mov]

These must be full squat snatches. If you catch overhead, squat below parallel to complete your rep

Post times to comments.

That’s a Spicey Meatball

Butterfly Kip Tutorial

Cheap & Easy Paleo Recipes

Workout of the Day:

Power Clean [wmv][mov]
3-3-3

then, 3 rounds of:
1 min 20Kg Thrusters, max reps [wmv]
1 min Burpees, max reps [wmv]
1 min Hang Squat Clean, max reps [wmv] [mov]

Post loads and total score to comments.

1 min rest

Workout of the Day:
7 Rounds for time of:
40Kg Push Press, 10 reps [wmv][mov]
Pull-Ups, 10 reps

Post times to comments.

Kyle, Showing Paul the importance of active shoulders

Overhead Squat Competition…[wmv]