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  • Archives

Thursday 11/9/17

I would love to be a dad. For the longest time, I’ve wanted kids, but you have to have the right setup, right?” – Maksim Chmerkovskiy

5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents

Post time to comments.


Related content:
• CrossFit WOD 171109 Tips With Pat Barber
• The Dumbbell Thruster
• The Rope Climb (Wrapping)


Wednesday 11/8/17

You cannot have a positive life and a negative mind.” – Joyce Meyer

Split jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 160302.


Related content:
• CrossFit WOD 171108 Tips With Pat Barber
• The Split Jerk


Tuesday 11/7/17

Two roads diverged in a wood and I – I took the one less traveled by, and that has made all the difference.” – Robert Frost

Tabata back squats, 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.


Related content:
• CrossFit WOD 171107 Tips With Pat Barber
• The Ring Row


Monday 11/6/17

Correction does much, but encouragement does more.” – Johann Wolfgang von Goethe

Rest Day


Calls To Ban Coca-Cola Truck From Visiting Liverpool Due To ‘Obesity Epidemic,’” Independent News.

Post thoughts to comments.


Sunday 11/5/17

However many holy words you read, however many you speak, what good will they do you if you do not act on upon them?” – Buddha

For time:
115-lb. overhead squats, 30 reps
15 muscle-ups
115-lb. overhead squats, 20 reps
10 muscle-ups

Post time to comments.


Related content:
• CrossFit WOD 171105 Tips With Pat Barber
• The Overhead Squat


Saturday 11/4/17

I’ve been inconsistent by my standards, but I always set high goals for myself.” – Tucker Halpern

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 170406.


Related content:
• CrossFit WOD 171104 Tips With Pat Barber
• The Deadlift


Friday 11/3/17

To me there is no picture so beautiful as smiling, bright-eyed, happy children; no music so sweet as their clear and ringing laughter.” – P. T. Barnum

Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 Turkish get-ups, 50-lb. dumbbell

Post rounds completed to comments.


Related content:
• CrossFit WOD 171103 Tips With Pat Barber
• The Turkish Get-Up


Thursday 11/2/17

Everywhere is within walking distance if you have the time.” – Steven Wright

Rest Day


Fatty liver disease fastest-growing reason for transplants in young U.S. adults,” Reuters.com

Post thoughts to comments.


Wednesday 11/1/17

The best preparation for tomorrow is doing your best today.” – H. Jackson Brown, Jr.

3 rounds for time of:
155-lb. squat snatches, 10 reps
20 burpees

Post time to comments.


Related content:
CrossFit WOD 171101 Tips With Rory McKernan
The Snatch


Tuesday 10/31/17

There’s a difference between a philosophy and a bumper sticker.” – Charles M. Schulz

5 rounds for time of:
30-cal. row
30 GHD sit-ups

Post time to comments.


Related content:
CrossFit WOD 171031 Tips With Rory McKernan
Midline Stabilization: The GHD Sit-Up


Monday 10/30/17

You can’t cross the sea merely by standing and staring at the water.” – Rabindranath Tagore

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to comments.

Compare to 150128.

Related content:
CrossFit WOD 171030 Tips With Rory McKernan
From the Vault: Scott Panchik and Noah Ohlsen Do Today’s WOD


Sunday 10/29/17

Manners is the key thing. Say, for instance, when you’re growing up, you’re walking down the street, you’ve got to tell everybody good morning. Everybody. You can’t pass one person.” – Usain Bolt

Rest Day


Criticizing a Scientist’s Work Isn’t Bullying. It’s Science,” Slate.com

Post thoughts to comments.


Saturday 10/28/17

A fighter, a real strong fighter, should always look dignified and calm, and I believe that any expression of aggression is an expression of weakness. A strong person will not be nervous and will not express aggression towards his opponent. He will be confident in his abilities and his training; then he will face the fight calm and balanced.” – Fedor Emelianenko

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans
Rest 5 minutes between rounds.

Post number of reps completed each round to comments.

Compare to 160208.


Related content:
• CrossFit WOD 171028 Tips With Rory McKernan
• From the Vault: Dan Bailey Does Today’s WOD


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