"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Kristan Clever 5:49, Becca Voigt 8:45. Post time to comments.
Paleo Pancakes - Seaside Kitchen
Monday, April 11, 2011
Sunday, April 10, 2011
Saturday, April 9, 2011
Friday, April 8, 2011
Saturday 4/9/2011
Games WOD 11.3
AMRAP 5 min
165/110lb
Squat Clean
Jerk
Post rounds to comments.
Graham Holmberg, first overall in the 2010 CrossFit Games.
Thursday, April 7, 2011
Friday 4/8/2011
1 Restricted Run
9 Deadlift
9 Strict Pull-ups
2 Restricted Runs
6 Deadlifts
6 Strict Pull-ups
3 Restricted Runs
3 Deadlifts
3 Strict Pull-ups
Post time to comments.
Wednesday, April 6, 2011
Thursday 4/7/2011
Tabata Sledge alt.
Tabata Burpees
Tabata KB Swings 2 and 1.5 pood
Tabata Body Row
Post score to comments.
Tuesday, April 5, 2011
Monday, April 4, 2011
Tuesday 4/5/2011
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Kim Malz 5:00, Dave Castro 8:00 (GHD). Post time to comments.
Click on the link and watch this video!
Downhill Bike Race in Chile, if you missed it, watch it, if you saw it, watch it again.
Sunday, April 3, 2011
Monday 4/4/2011
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Saturday, April 2, 2011
Sunday 4/3/2011
"Grace"
Clean and Jerk 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Friday, April 1, 2011
Saturday 4/2/2011
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
Samuel Whittemore, Arlington, MA.
Thursday, March 31, 2011
Friday 4/1/2011
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Dave Lipson 3:42, Rob Orlando 3:45, Jason Khalipa 4:04, Jay Leydon 4:33, Gary Niel 4:40, Graham Holmberg 5:07, Pat Barber 5:25 (44lb single arm push jerk), Elyse Umeda 6:25 (55lbs), Kristan Clever 7:54 (75lbs), Kim Malz 7:56 (55lb), Jocelyn Leydon 9:50 (55lbs). Post time to comments.
For a front squat or clean, get the elbows up with the load to rest upon the shoulders rather than in the hands. When going overhead, the elbows drop but still maximize the surface area of the body under the bar to prevent the bar from sliding down the chest in the dip phase of the lift.
Wednesday, March 30, 2011
Thursday 3/31/2011
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Baseball starts today, Go Tigers! Go Rockies!
Tuesday, March 29, 2011
Wednesday 3/30/2011
Deadlift 3-3-3-3-3 reps
Jeremy Thiel 405, 435, 455, 465, 485. Post loads to comments.
Monday, March 28, 2011
Tuesday 3/29/2011
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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.
Sunday, March 27, 2011
Monday 3/28/2011
Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Kristan Clever 8 rounds + 4 HSPU (1.5 pood), Michael Giardina 8 rounds, Kevin Montoya 7 rounds + 6 swings, Ken Gall 7 rounds + 1 swing, Austin Malleolo 7 rounds + 3 HSPU, Heather Bergeron 6 rounds + 8
Saturday, March 26, 2011
Sunday 3/27/2011
Behind the neck Jerk 1-1-1-1-1-1-1
Russell Berger: 265-275-285-295-300x-300x-300lbs.
Post loads to comments.
Friday, March 25, 2011
Saturday 3/26/2011
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Post time to comments.
Thursday, March 24, 2011
Friday 3/25/2011
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Chris Spealler 6:45, Karianne Dickson 9:59 (95lbs). Post time to comments.
CrossFit Fort Meade (MD).
Wednesday, March 23, 2011
Tuesday, March 22, 2011
Wednesday 3/23/2011
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs), Heather Bergeron 4:23 (95lbs).
Post time to comments.
Congratulations to Mike F. and wife on their twins born 3/22/2011. From everyone at Buckley CrossFit congratulations, and can't wait to see them in the gym.
Monday, March 21, 2011
Tuesday 3/22/2011
"Death by Pull-ups"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Soft abs and glutes lead to poor, overextended alignment at the top of the swing.
Sunday, March 20, 2011
For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run
Russell Berger 8:31, Eric O'Connor 9:21, Lance Cantu 10:26, Heather Bergeron 10:31 (155lbs), Kevin Montoya 10:54, Kelly Jo Smith 11:05 (155lbs), Nicole Christensen 12:42 (155lbs).
Post time to comments.
In the overhead squat, the path of the barbell is vertical and remains over the foot while its position relative to the head and angle of the torso can vary.
Saturday, March 19, 2011
Sunday 3/20/2011
For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent
Chris Spealler 4:47. Post time to comments.
Friday, March 18, 2011
Saturday 3/19/2011
CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Thursday, March 17, 2011
Wednesday, March 16, 2011
Tuesday, March 15, 2011
Wednesday 3/16/2011
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post number of rounds completed to comments.
Monday, March 14, 2011
Sunday, March 13, 2011
Monday 3/14/2011
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
Post time to comments.
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
Saturday, March 12, 2011
Friday, March 11, 2011
AJ Roberts SPF Ironman 2011 - World Record
Run 800 meters
85 pound Thruster, 21 reps
21 Burpees
Run 400 meters
85 pound Thruster, 18 reps
18 Burpees
Run 200 meters
85 pound Thruster, 15 reps
15 Burpees
Rest 2 minutes between each round. Time each round separately and post times to comments.
Thursday, March 10, 2011
CrossFit Games 2010 Adidas Commercial
Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29, Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments.
Wednesday, March 9, 2011
Thursday 3/10/2011
Five rounds of:
5 Deadlifts
5 Hang cleans
5 Push presses
5 Front squats
Increase the load each round. Rest as necessary between rounds.
Tuesday, March 8, 2011
Wednesday 3/9/2011
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
Monday, March 7, 2011
Sunday, March 6, 2011
Saturday, March 5, 2011
Friday, March 4, 2011
Saturday 3/5/2011
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Thursday, March 3, 2011
Friday 3/4/2011
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30
Post reps for both exercises in all rounds.
Wednesday, March 2, 2011
Tuesday, March 1, 2011
Wednesday 3/2/2011
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Austin Malleolo 3:01, Camille Leblanc-Bazinet 3:53 (105lbs).
Post time to comments.
Monday, February 28, 2011
Tuesday 3/1/2011
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Kevin Montoya 7:19, Rob Orlando 7:21, Heather Bergeron 8:38 (1 pood), Austin Malleolo 9:05, E.C. Synkowski 9:53 (1 pood).
Post time to comments.
Sunday, February 27, 2011
Monday 2/28/2011
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps
Post rounds completed to comments.
Speed & Cold Steel - TTMJ
Saturday, February 26, 2011
Friday, February 25, 2011
Saturday 2/26/2011
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
Thursday, February 24, 2011
Friday 2/25/2011
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups
Post time to comments.
Wednesday, February 23, 2011
Thursday 2/24/2011
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron368 (23 x 16). Post score to comments.
See "How Fit Are You?" - [pdf]
Tuesday, February 22, 2011
Wednesday 2/23/2011
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Dave Lipson: Squat 550, Press 215, Deadlift 635. Total 1400lbs
Jason Khalipa: Squat 445, Press 240, Deadlift 535. Total 1220lbs
Kristan Clever: Squat 270, Press 115, Deadlift 335. Total 720lbs
Katie Hogan: Squat 245, Press 115, Deadlift 320. Total 685lbs
Elyse Umeda Squat 275, Press 105, Deadlift 295. Total 675lbs
Rebecca Voigt: Squat 215, Press 105, Deadlift 350. Total 670lbs
Kim Malz: Squat 235, Press 95, Deadlift 275. Total 605lbs
Post total to comments.
Monday, February 21, 2011
Sunday, February 20, 2011
Saturday, February 19, 2011
Friday, February 18, 2011
Saturday 2/19/2011
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Jeremy Thiel 36:43. Post time to comments.
Thursday, February 17, 2011
Friday 2/18/2011
"Baseline"
Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Post time to comments.
Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Post time to comments.
Baseball is coming!
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