For time:

200m run
50 double-unders
200m run
40 kettlebell swings (m:1.5 pood/f: 1 pood)
200m run
30 pull-ups
200m run
20 toes to bar
200m run
10 thrusters (115/75)

Post time in comments.

The 2010 CrossFit Games “Strong” commercial by Rogue Fitness – video [wmv] [mov]

“The Calm After the Storm: Part 2″ with Kristan Clever, Valerie MacKenzie Voboril and Rebecca Voigt by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Masters Event 1, Run/Overhead Squat, at the 2010 CrossFit Games:
Master Men – video [wmv] [mov]
Masters Women – video [wmv] [mov]

“Isabel”

For time:
Snatch, 30 reps (m: 135 lb, f: 95 lb)

WOD Demo with Miranda, Chris and Mary – video [wmv] [mov]

Run 5K

Post time to comments.

Compare to 100501.

Life presents many situations where success means looking fear in the eyes, spitting in its face, and resolving to finish no matter how much you might want to quit. Distance running is one such situation. All it takes is a little confidence and a lot of spit.

“Roy”

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift),

Rebecca Voigt 22:36 (155lb Deadlift).

Post times to comments.

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

-50 ft overhead famer’s walk with uneven load (m: 70 lb/53 lb; f: 55 lb/ 35 lb)

-Over the pullup bar, any way

-50 ft overhead famer’s walk with uneven load (m: 70 lb/53 lb; f: 55 lb/ 35 lb)

-12 squats

Overhead famer’s walk will be done by carrying the heavier load hanging by one arm and the lighter load extended overhead in the other arm. At the end of 50 ft the athlete will drop the load, maneuver her body over the pullup bar, and then return to the starting line in an overhead famer’s walk while carrying the light/heavy loads in opposite arms from her first walk. After the athlete has returned to the starting line, she will perform 12 squats. Complete this sequence for 10 rounds. Prescribed WOD will use barbells for heavier load. Kettlebells will be available for lighter load and as scaling options for heavier load.

Check out our pictures from Friend and Family Day here on Facebook! If you haven’t already, “like” our page and tag your friends in pictures to let them know they’re famous!

Today is CrossFit Impulse Friend and Family Day. If you know someone who’s interested in CrossFit and wants to try it or see it for themselves, bring them to our 3:00 class. We’ll have a quick intro to CrossFit and then everyone can participate in today’s WOD. As always, scaling will be available for all ability levels. There is no requirement for high intensity exercise. Everyone can participate at whatever level they are comfortable.

AMRAP 8 minutes

5 pullups

10 pushups

15 situps

Post rounds completed to comments.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12′ Wall climb
95 pound Overhead squat, 21 reps
12′ Wall climb
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
6 foot Wall jumps with burpee, 5 reps
20 ft Rope Climb, 3 ascents
Twelve minute time cap. Score time of completion or reps completed within the cap.

Part A: Rich Froning Jr. 6:55, Kristan Clever 2 rounds + 30 push-ups (65lb)
Part B: Ben Smith 1 round + 18 ground to OH, Kristan Clever 2 rounds + 4 knees to elbows (65lb)
Part C: Chris Spealler 8:32, Annie Thorisdottir 7:34 (2 rope climbs).
Post times and/or number of rounds and reps completed for each part to comments.

“The Discovery of Pose Running: Part 2” with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

“The Active Shoulder” with Kelly Starrett – video [wmv] [mov]

The 2010 CrossFit Games “What is CrossFit?” commercial – video [wmv] [mov]

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

“The CrossFit Games: An Action Sports Investment Opportunity in the Making“, by Dr. Patrick Rishe, Forbes.

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Graham Holmberg 4:26, Chris Spealler 4:27, Kristan Clever 3:37 (HSPU). Post time to comments.