In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating. Todays fight is 3 Rounds. The stations are:

Wall-ball: 20/14/10 pounds   10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: (Calories)

The
clock does not reset or stop between exercises. On call of "rotate,"
the athlete/s must move to next station immediately for good score. One
point is given for each rep, except on the rower where each calorie is
one point.

Post score to comments.
compare to 9.27.08

Accessory Work
Independent Foam Rolling or Mobility work

Adam and Bjorn during Fight Gone Bad 3

2 New Photo sets up!
Fight Gone Bad 3
2009 CrossFit North East Qualifier

3-3-3-3-3

Post loads to comments.
compare to (5×5) 7.9.09 and (5×3) 5.20.09

Accessory Work
Sprint 220m, 5 attempts
This is a partner workout.  After your first attempt, we will stagger start the difference in times between you and your partner.  If you start the run, don't get caught!

Friends of the program, Dutch and EC

The Quick and the Deadlifts, CF Games WOD 2 Follow up CF Journal free article
Usain Bolt runs 200m in 19.59
Bangor, PA Cliff Jumping

The South Brooklyn Standard 620m Run

HAPPY BIRTHDAY, DEB!!! SBK LOVES YOU

If you were stuck on a desert island and could only bring one piece of equipment with you, what would it be? (Unfortunately, all the barbells and bumpers fell overboard too)

21-15-9 reps of
Mid Hang Power Clean or Snatch
Knees to Elbows

135 is Rx'd for the clean and 95 for the Snatch

Accessory Work
Bent Over DB Rows 3×12
1500m Pace Row
While keeping your stroke rating below 25, see if you can hold consistent splits dropping :10 every 300m. This pace row is less about intensity and more about control and technique.
For example:
0-300m 2:30pace / 300-600m 2:20 pace / 600-900m 2:10 pace / 900-1200 2:00 pace / 1200-1500 1:50 pace

Once upon a time

Floreio Art Ido Portal's Blog
Primal Strength Training for Women Mark's Daily Apple
Random "Side Effects" of Paleo and Low Carb JO's Blog of Pwnage
John Bachar Dies at 51 NY Times

3-3-3-3-3

Post loads to comments
compare to 7.6.09

Accessory Work
Tabata Wall Ball
Ring Inversions

Thanks to everyone for the thoughtful responses to yesterdays rest day question.  It's obvious there are many reasons why we stay fit beyond the mental and physical benefits.  I think success with CrossFit requires dedication, integrity and a strong sense of personal responsibility.  These traits are common in our athletes and responsible for the strength of our community.
(except Jack)

CrossFit Virtuosity finally gets a home all it's own.  Congratulations Keith, Sam and everyone else from the CFV Crew. Keep your eyes peeled everyone, this program is gonna spread like wild fire.