Snatch Balance 1-rep max Post max load to comments Snatch Balance video: wmv:http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.wmv mov:http://media.crossfit.com/cf-video/CrossFit_SnatchBalance.mov Notice how the lifter does multiple “warm-up” rounds before even starting 1-rep attempts. He started with 45lbs and ended up getting to 185, with no big jumps. CFE WOD: Choose a sport: Run, Row, Bike, or Swim Run: 4 x 400m,...Read More

Complete as many rounds as possible in 15 minutes: 20 meters of Burpee Broad Jumps 10 Squat Snatches (95/65) Post total number of rounds and extra reps to commentsRead More

“In and Out” 1-minute work at each station, 30 seconds of rest between Double Unders Tire “In and Outs” (20/16″) Knees-2-Elbows SOTS Press (45/30) 3 rounds for score Post score to comments Notes: “Tire ‘In and Outs'” are when a tire is laid down, you jump “In” and then jump “Out”. For score, add each...Read More

“Thanksgiving WOD” 3-person team 150 Pull-ups 60 Tire Flips (210/180) 300 Sledge Swings (10/8)* 3-50m Wall Ball throws (20/12)** Row 3000m*** For Time Post time to comments Compare to 26 NOV 10 Notes: All members perform equal work. Numbers listed are team totals, not individual amounts. *Before starting the WB throws, all members must have...Read More

Partner WOD week “JW” Part 1: 75 Sit-ups 500m Row 25 Box Jumps(24/20)* Part 2: 15 Deadlifts (315/205) 30 Burpees 15 Power Cleans (135/95) Part 3: 100 Pull-ups 200 Squats 300 Double Unders For Time Partner ‘A’ starts on Part 1, while ‘B’ starts on Part 2. Both start at same time. Once both have...Read More

“Pair it up” 5000m Row* 50 Handstand Push-up For Time *Each partner must do equal work, and rotate each 500m. Post time to commentsRead More

“Partners A & B” A: 10 Weighted Lunges (35/20) B: AMRAP 1-arm Kettlebell Swings, right arm (35/20) A: 5 Box Jumps (30/24) B: AMRAP 1-arm Kettlebell Swings, left arm (35/20) A: 10 Burpees B: AMRAP Sumo-Deadlift High-Pull w/ Kettlebell A: 15 Hang Cleans (45/30) B: AMRAP Kettlebell Swings (35/20) Rest 1 minute (Partner B totals...Read More

Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups 3 rounds for time Post time to comments CFE WOD: Choose a sport: Run, Row, Bike, or Swim 10 x 1 minute on, 1 minute off Post sport and total sprint time to commentsRead More

“Bear’s Baby Brother” Complete 5 rounds of 5 cycles of: Power Clean (120/80) Front Squat Push Press Back Squat Push Press For Time Post time to comments NOTE: Resting the bar on the ground is only authorized between rounds, not during cycles. If unauthorized rest occurs, that cycle does not count. Resting while bar is...Read More

Rest Day Skill Work: Pick one: Deadlifts 5 rep max or 25 Sit-ups 25 Push-ups 4 roounds for time Post time or load to comments Compare to 18 JAN 11Read More