Workout of the Day
Snatch [wmv] [mov]
3-3-3-3-3
Post loads to comments. Previous Snatch Workouts
May 19th (3RM)
January 15th (1RM)
If you haven’t the ability to do a full squat, work on this technique, even if it’s just with a pvc pipe. If you must do something heavy, the progression to full squat is hanging power snatch, hanging squat snatch, and then full squat snatch.
In Praise of Davie
Camera Shy
His first “Interview”
The Juggler!
Front Squat 1
Front Squat 2
Workout of the Day:
Shoulder Press
3-3-3
then
3 Rounds:
1 Minute Max Reps Sumo Deadlift High Pull, 20Kg [wmv]
1 Minute Max Reps Sit Ups
1 Minute Max Reps Push Ups [wmv][mov]
1 Minute Rest
Post load and reps to comments
Previous Shoulder Press workouts
May 14th (5RM)
February 14th (1RM)
January 21st (3RM)
Big Thanks to Davie, from CrossFit Central Scotland, for a fab few days
Hybrid Programs, by Gant Grimes -
Performance Menu Forum
CrossFit Forum
The poser’s way to Front Squat
Serious Will Lift Heavy Weight
Workout of the Day:
21 Thrusters, 45Kg
Run 400m
15 Thrusters, 45Kg
Run 800m
9 Thrusters, 45Kg
Run 1200m
Post times to comments
Lee prepping for a three rep max
The Land Before CrossFit – CrossFit Ames
Workout of the Day:
“Hop, Skip, and Jump”
As Many Rounds as Possible in 20 Minutes of:
25 Single Unders
10 Broad Jumps (Jump 6 feet horizontally)
5 Burpees
Post rounds completed to comments. Compare to May 9th
Rob showing it’s not just important to train hard, you have to look slick too!
Dan squats 100Kg x 3
Rob squats 130Kg x 3
Workout of the Day:
“Grace”
60Kg Clean and Jerk, 30 reps
Post times to comments. Previous Graces:
April 21st
January 2nd
Setting up for the Clean
The Setup Part I, Kelly Starrett…[wmv][mov]
The Setup Part II, Kelly Starrett…[wmv][mov]
The Setup Part III, Kelly Starrett…[wmv][mov]
Milk, Does It Do a Body Good? Modern Forager
Them Bones, Them Bones, Need Calcium! 
Workout of the Day:
Run 800m x 3
OR
Row 500m x 3
You chose, either way it’s not fun! Post exercise and time to comments.
Previous 800m Runs:
May 20th
April 17th
Previous 500m Rows
May 2nd
March 7th
Step to it lads!
Fish Oil & Fat Loss (T-Nation)
Row Corrections, Ia, Greg Hammond, C2 (CFJ Preview)…[wmv][mov]
Row Corrections, Ib, Greg Hammond, C2 (CFJ Preview)…[wmv][mov]
Workout of the Day:
Back Squat
3-3-3
Tabata Mash Up
Wall Ball
Kettlebell/Dumbbell Swings
Post load and total reps to comments.
Previous Back Squat workouts
June 18th (1RM)
May 5th (5RM)
March 3rd (3RM)
Jeff is the very definition of determination. Here he is doing his Ruairi/Coach Rut impression
Tabata Muscle-ups/Clean & Jerks (Annie)…[wmv][mov]
HSPU-Box Jump Mashup…[wmv][mov]