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Wednesday 160113
21-15-9 reps of: Dumbbell thrusters L pull-ups Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be...
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Thursday 160114
Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata...
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Friday 160115
5 rounds for time of: 25 GHD sit-ups 25 back extensions 15-foot legless rope climb, 5 ascents Each rope climb should begin and end seated on the floor. Post time to comments. Patti Tryal at Roanoke...
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Saturday 160116
Rest Day Mark and Jennifer Stachowicz at CrossFit EW. “Soda Warning Label Still on Agenda in California” – CrossFit Journal [article] “Meet Bohong Wu” – [video]
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Sunday 160117
3 rounds SLOWLY of: 95-lb. overhead squats, 21 reps 21 GHD sit-ups 21 hip-back extensions Take your time and perform each rep slowly and methodically. Michelle Olszewski at Maverick CrossFit. “Swing to...
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Monday 160118
21-15-9 reps for time of: 275-lb. deadlifts Strict ring dips Post time to comments. [medium] [large] CrossFit Level 1 Certificate Courses: CrossFit St Paul, CrossFit SouthEnd, CrossFit Petworth,...
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Tuesday 160119
2 rounds for time of: 50 L pull-ups 50 AbMat sit-ups Post time to comments. Alicia Haskins at RHF CrossFit. “GHD Accessory Work” from the CrossFit Powerlifting Trainer Course – [video] Irving...
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Wednesday 160120
Rest Day Marcia Vogl at CrossFit Tustin. “Virtuosity in Photos” – CrossFit Journal [article] Virtuosity in Photos: Call for Submissions. “A recent study that said Diet Coke can help you lose weight was...
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Thursday 160121
Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high pulls, 75 lb. (reps) Box jumps, 20-inch box (reps) Push presses, 75 lb. (reps) Row (calories) In this...
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Friday 160122
Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 141124. Alastair Braddock and Liam Roberts at CrossFit Dux. “The CrossFit Kitchen: Lemon-Pepper Chicken With Butternut Squash” – CrossFit...
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Saturday 160123
2 rounds for time of: 20 muscle-ups 15-ft. rope climbs, 7 ascents Post time to comments. Fiona Yap at CrossFit Melbourne. “Someone is gonna get punched very hard” from the CrossFit Level 1 Trainer...
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Sunday 160124
Rest Day Macy visiting CrossFit Cocoa Beach. “Rommel Cinco: ‘Never Better’” – CrossFit Journal [video] “Lost In Translation,” Youth Speaks.
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Monday 160125
10-round Tabata squat Then, 3 attempts at max handstand hold This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every...
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Tuesday 160126
Back squat 5-5-5-5-5 reps Post loads to comments. Compare to 150729. Ben Hines at Titan CrossFit. “Unstoppable: Cassidy Duffield” – CrossFit Journal [video]
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Wednesday 160127
3 rounds for time of: 250-meter row 21 hip extensions 21 AbMat sit-ups 400-meter run Post time to comments. Julie Downer at CrossFit Glendale. “Early Arm Pull in the SDHP: A Gateway Drug” from the...
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Thursday 160128
Rest Day Emily Wong at CrossFit Bell. “Addicts and Anecdotes” – CrossFit Journal [article] “Open to the World” with Coach Glassman – [video]
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Friday 160129
5 rounds for reps of: 1 minute of 185-lb. deadlifts 1 minute of push-ups 1 minute of strict knees-to-elbows Post reps completed to comments. Katie Kratzer-Smith at CrossFit Loft. “The CrossFit Kitchen:...
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Saturday 160130
Overhead squat 10-5-3-1-1-1-3-5-10 reps Post loads to comments. Compare to 150530. Ella at 5280 CrossFit. “The Pullover” with Emily Bridgers – [video]
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Sunday 160131
Sisson Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you’ve got a 20-lb. vest or body armor, wear it. Post rounds completed to comments....
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Monday 160201
Rest Day [medium] [large] CrossFit Level 1 Certificate Courses: CrossFit Downtown Atlanta, Rainier CrossFit, CrossFit SS (South Side), CrossFit Ranch, Iron Oak CrossFit, CrossFit Columbus, CrossFit...
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