Rest Day
Videos
Exercises
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Video of the Day
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 jumping pull-ups and 40 bench dips or 20 squat muscle ups.
Lav Cup Finals 2008 Belgrade, Serbia
3 rounds for time of:
Row 250 meters
10 Burpees
Run 200 meters
Chocata, Bolivia
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Rest Day
Washington D.C
Run 2-5 K
Danish Soccer Fans
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Iceland
Walking lunge 100 ft.
15 Pull-ups (beginner or assisted okay)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (beginner or assisted okay)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (beginner or assisted okay)
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups (beginner or assisted okay)
6 Sit-ups
England
Rest Day
Cairo International Stadium, Egypt
Hang power clean and jerk 1-1-1-1-1-1-1 reps
Alfama, Portugal
3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps
Storefront in the Czech Rebublic
Three rounds for time of:
12 Pull-ups (Beginner or assisted pull ups okay)
15 ft. Rope climb, 1 ascent (sub 3 beginner rope climbs if you are unable to climb)
Port Townsend, Washington
Rest Day
German Fan
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions
Hong Kong
5 rounds of:
Run 200 M
12 beginner or assisted pull ups
Toronto, Canada
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 14” box (Reps)
Push-press 25-45 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.
Old Arsenal Stadium, Highbury, London, England
Rest Day
India
10 rounds for time of:
5 Pull-ups (Beginner and assisted pull ups or ring rows okay)
5 Dips (Bar, Bench, or Chair dips okay)
Four rounds, each for time of:
400 meter run
Solvay High School, Syracuse, NY
Front squat 3-3-3-3-3 reps
Greek Soccer Fans, Athens, Greece
Rest Day
Kulusk, Greenland
100 Wallball shots, 10 pound ball to 8’ target
Freestyler Victor Rublilar - website
Five rounds for max reps of:
Body weight bench press
Pull-ups
Mateo Flores Stadium, Guatemala City, Guatemala
For time:
45-95 pound Deadlift, 15 reps
Run 400 meters
75-95 pound Deadlift, 12 reps
Run 800 meters
75-95 pound Deadlift, 9 reps
Run 400 meters
Street Soccer, London, England
Rest Day
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
If you are unable to kip at all, max hang each round
Split Jerk 1-1-1-1-1-1-1 reps
Base of St. Michel Tower, Bordeaux, France
For Time:
1/2 mile Run
35 Pull-ups (or beginner pull ups)
70 Push-ups
120 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.
Irish Soccer Fans, Stuttgart, Germany
Rest Day
Bocas del Toro, Panama
15-12-9
Dumbbell shoulder press
Bench dips/jumping ring dips
Push ups
Heysel Stadium, Brussels, Belgium
Four rounds for time of:
25-75 pound Hang squat clean, 5 reps
3 Beginner Rope climbs
Croatia
Back Squat 3-3-3-3-3 reps
Rest Day
Glen Oak High School Soccer, Canton Ohio
Complete as many rounds as you can in fifteen minutes of:
Five pull-ups (beginner or assisted okay)
Five dips (Assisted, Jumping, or Bench okay)
10 Sit-ups
Japanese Soccer Fan
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Puerto Ayacucho, Amazonas, Venezuela
Complete as many rounds as you can in twelve minutes of:
3 Handstand Push-ups
6 L Pull-ups or tuck sit pull ups
9 Steps, Walking Lunge
Soccer Prodigy, Josh Clancy
Rest Day
Şükrü Saracoğlu Stadium, Home of Fenerbahçe Football Club, Istanbul, Turkey
Run 1-2 miles
Africa
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)
International SwampSoccer Tournament, Scotland
www.swampsoccer.co.uk
Clean and Jerk 1-1-1-1-1-1-1 reps
Chicago Fire Soccer Clinic, Chicago, Illinois
Rest Day
Iranian Soccer Fans
Five rounds, each for time of:
5 Pull-ups (beginner or assisted ok)
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three
minutes between each round.
Zurich, Austria
Deadlift 1-1-1-1-1-1-1 reps
Ensenada, Mexico
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups (assisted, or beginner pull ups)
Saputo Soccer Stadium, Quebec, Canada