Friday, December 30, 2011


PR day. Go for a Hero or Benchmark workout and set a new PR.

Have a great new years. No group session this saturday.

Wednesday, December 28, 2011


Todays Group Session 0930. Come one come all to work of the Xmas meal and make room for New Years food. Cheers!

As many rounds as possible in 10 minutes of:
6 Overhead Squats 110 lbs/75
12 Box Jump (24 in.)s /20


For Time
500 Meter Row
21 Pull Ups
21 Power Cleans @155
21 KTE
500 Meter Row
15 Pull Ups
15 Power Cleans @155
15 KTE
500 Meter Row
9 Pull Ups
9 Power Cleans @155

Tuesday, December 27, 2011


5 Rounds For Time
200 Meter Run
10 Burpees
15 Ring Dips

Monday, December 26, 2011


3 Rounds For Time
75 Double Unders
75 Abmat Sit Ups
800 Meter Run.

-It is new years week. Will go back to regular Phase approach for the new Year. Cheers!

Wednesday, December 21, 2011


Ph I: 15 Minutes of Snatch Balance work and Muscle Up work Pick a Skill

Ph II: 3 Rounds for time
15 Front Squat @ 135
20 Ring Push Ups
25 Wall Balls

Ph III: Core

Tuesday, December 20, 2011


Ph I: Strength: Power Clean

Ph II: 2011 Iceland Qualifier
As many rounds as possible in 12 minutes of:
5 Pull-ups
10 Burpees
15 Kettlebell Swings 1.5 Pood
20 Double Unders

Ph III: ROM and Core
Calf stretch for 90 seconds x 4
Squat sit x 4 for max hold: Weight all the way on the heels and stretching your hams
-Squating all the way down and going to the sitting position
200 Abmat situps

Monday, December 19, 2011


Ph I: Power Snatch
50, 60, 70, 80, and 90% of working weight
-if you dont know your working weight do
-1-1-1-1-1 to find 1RM for Power snatch then do Ph II.

Ph II: For Time
135 lb Thruster, 10
250 M Row
135 lb Thruster, 8
250 M Row
135 lb Thruster, 6
250 M Row
135 lb Thruster, 4
250 M Row
135 lb Thruster, 2

Ph III: Core/Mobility
200 Reverse Crunches
Calf stretch with Sampson stretch at 90 Second Holds for each one.


Ph I: Strength
Push Jerk

Ph II: Intervals
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times per round.

Ph III: L-Sit Ring Holds x 4

Thursday, December 15, 2011


Pr Day. Pick a Hero or Benchmark workout and go for a new PR!

Reminder. Ladies Crossfit tomorrow morning at 0900. Come on out for a great WOD and a good time.

Wednesday, December 14, 2011


Ph I: Strength

Ph II: 12 Min AMRAP
250 M Row
7 Deadlifts 155

Ph III: Core
Russian Twists
100 25,35, or 45# plate

Tuesday, December 13, 2011


Ph I: Strength

Ph II: For Time:
21 Overhead Squats 95 lbs
21 Box Jump - 24 in.s
21 Toes to Bars
100 Double Unders
15 Overhead Squats 95 lbs
15 Box Jump - 24 in.s
15 Toes to Bars
100 Double Unders
9 Overhead Squats 95 lbs
9 Box Jump - 24 in.s
9 Toes to Bars

Ph III: Stability
Calve's Stretch transitioning to Sampson Stretch
Plank Holds F/S/S x 3 Rounds

Monday, December 12, 2011


Ph I: Strength

Ph II: 5 rounds for time of:
100 m Run
50 m Walking Lunge 2 pood
25 Push-ups

Ph III: Core
Conditioning Ropes
4 Rounds
1 Min: putting the ropes down durring the round starts the clock over.


Ph I: Strength
Burgener Warm Up
Clean and Jerk

Ph II: For Time
20-15-10-15-20 reps of:
Ring Dips

Ph III: Core
100 4 Count Flutter Kicks

Thursday, December 8, 2011


PR Friday. Pick a Benchmark Hero or Girl workout and go for a new Pr.


Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats

Wednesday, December 7, 2011


Ph I: Endurance:
5K Run

Ph II: For time:
50 Double Unders
1 Rope Climb
40 Double Unders
2 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
4 Rope Climbs
10 Double Unders
5 Rope Climbs

Ph III: Core
100 Back XTN

Tuesday, December 6, 2011


Ph I: Dynamic Warm Up
CF Warm Up
100 Double Unders

Ph II: 3 Rounds For time
500 m Run
15 Deadlifts 225 lbs
15 Pull-ups

Ph III: Stability
4 Rounds Ring L-Sit Holds
progress from 3 rounds gut it out.

Monday, December 5, 2011


Ph I: Endurance/Strength
Weighted Pull Ups x 5  increassing weight each time
In between Each Set you will do:
250 M Row Max Effort x 4

Ph II: 5 Rounds
200 M Run
20 SDHP 1.5 Pood
20 Burpees
20 KB Swings 1.5 Pood
20 Box Jumps
20 Power Snatch 65lbs

Ph III: Core
200 Abmat Situps

Sunday, December 4, 2011


Ph I: Strength

Ph II: As many rounds as possible in 15 mins of:
15 Wall Balls 20 lbs
5 Ground To Overheads 135 lbs

Ph III: Core
Hollow Rocks
100 Anyhow

Friday, December 2, 2011


T-shirts will be in 2-3 Weeks. If you want one, put your orders in as they are going quick. Must be paid before pick up. Orders can be made during any open gym time. Just tell any of the coaches.

Wives CrossFit today. Come out and have a great time and a good WOD with all the other wives.

Enjoy your weekend,
CrossFit Rifles

Thursday, December 1, 2011


Benchmark Day. Go for a new PR on any Hero or Girl workout.


5 Rounds for time
50 Dbl Unders
35 KTE
20 yd OH walk with 185lbs

Wednesday, November 30, 2011


Ph I: Shoulder Press

Ph II: 5 Rounds for time
5   Muscle Ups
25 Box Jumps
50 Meter Farmers Carry 95lbs
-two bars each with 95lbs

Ph III: Core
3 Rounds Max L-Sit Holds
-Shoot for a 30 Second Hold

Tuesday, November 29, 2011


She's Back.
Ph 1: CF Warm up

Ph II: "Fran"
For time: 21-15-9
Thrusters 95lbs
Pull Ups

Ph III: Pick Yourself up off the floor!
If you went hard enough you shouldnt need anything for today.

Monday, November 28, 2011


This workout can be aptly named "Get the Turkey Out"

Ph II: For Time:
50 Kettlebell Swings 24 kg
800 m Run
25 Burpee Pull Ups
400 m Run
25 Hand Stand Push Ups (head must touch abmat for rep to count)
800 m Run
50 Kettlebell Swings 24 kg

Ph III: Core
100 Back XTN
-break up as you see fit.

Sunday, November 27, 2011


Took some time off and was chasing the alusive White Tail Deer!  If you have any Paleo or gret Zone recipes send em' in and i will start posting a weekly meal.
Ph I: Strength: Dealift

Ph II: CrossFit Games Open 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)

Ph III: Core
200 Abmat Sit ups
Sampson Stretch 3x90 Second Holds

Congratulations to those who have emailed CFR in getting their first Muscle Up! Way to Go! Keep on driving and help your fellow warrior or athlete achieve that muscle up.

Thursday, November 17, 2011


PR Day. Pick a Benchmark or Hero WOD and go for a new pr
There will be no wives CrossFit tomorrow as to give you time for the Ball and the instructors time to get ready. Additionally, there will be no wives CrossFit next week as we will all be on holidays.


Thruster @ 95 lbs
Pull Ups

Wednesday, November 16, 2011


Ph I: Strength
Bench 5-5-5
60/70/80% of working weight

Ph II: 5 Rounds for time
7 Power Cleans 155
30 Squats
7 Handstand Push Ups

Ph III: Core
200 anyhow 4-count flutter kicks

Tuesday, November 15, 2011


Ph I: Strength
3-3-3-3-3 working weight
50/60/70/80/90 % of working weight

Ph II: 20 Min AMRAP
As many rounds as possible in 20 minutes of:
20 Double Unders
10 Walking Lunges
20 Kettlebell Swings 53 lbs(1.5 pood)
10 Pull-ups

Ph III: Stability
Handstand Walk skills
If unable to do handstands work the tri-pod position to try to work up to a stable handstand
4 Sets of Max hold for parallete ring holds

Monday, November 14, 2011


Ph I: Strength

Ph II: For Time
400 m Run
21 Shoulder Presses 95 lbs
400 m Run
21 Push Presses 95 lbs
400 m Run
21 Push Jerks 95 lbs
400 m Run

Ph III: Core
4 Rounds
Plank Hold 120 Seconds
Left Side 60/Right Side 60

Sunday, November 13, 2011


Ph I: Strength
Front Squat

Ph II: "Jerry"
For Time:
1 mi Run
2000 m Row
1 mi Run
Post total time

Ph III: Core
4x25 GHDSU
4x25 Russian Twists pick 25/35/45 lbs

Wednesday, November 9, 2011


Happy Birthday Marines Enjoy the WOD and this will make some room for cake and whatever your beverage of choice is.
Ph I: Strength

Ph II: Marine Corps Birthday WOD
3 rounds for time of:
1 15 ft Rope Climb
7 Sumo Deadlift High Pull @ 2 Pood
7 Squat Cleans 135 lbs
5 Muscle Ups
11 Burpees
10 Box Jumps 30 inch
-Buy Out 236 Double Unders

Ph III: Core
236 Crunches

Tuesday, November 8, 2011


Ph I: Strength
Bench Press

Ph II: Jackie
For time:
1000m Row
50 - 45lbs Thrusters
30 Pull Ups

Ph III: Core Stability - Ring Work
3 Rounds
Ring Parallete max hold
Ring Knees to chest max hold
10 Lowers from an inverted hang on the rings, slowly, with straight body and arms
-You will perform each exercise back to back with no more than a 30 second rest.


Ph I: 5x3 OH Squats

Ph II: "Sapper" 
3 Rounds for time
10 C&J 135
20 Deadlift 135
10 Pull Ups
10 Dips
800 M Run

Ph III: Core
Active Strectching
4 x 30 Second Plank Holds Front and then both sides
100 Reverse Crunches

Monday, November 7, 2011


Ph I: Strength

Ph II: For Time
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

Ph III: Core
Hollow Rocks 30x4

Friday, November 4, 2011


Benchmark/PR day. Pick a hero or girl workout and go for a new PR!

Wednesday, November 2, 2011


Ph I: Strength OHS

Ph II: For Time
30 Muscle Ups

Ph III: Core
200 Abmat Situps

Tuesday, November 1, 2011


Team WOD:
Set the Clock for Fight Gone Bad:
Box Jumps 24 inch
Push Press 65lbs
Double Unders
Ring Dips
Row For Calories-set damper at 10
-score for the team is total rounds/calories for the evolution and then total at the end.
-During the Break each team member must complete 10 burpees. Failure to complete burpees is a 10 rep deduction per team member that fails to complete the burpees during the rest.

Post Comments for future Tm WODs.

Monday, October 31, 2011


Hope you enjoyed yesterday's WOD as today will get you in right mind for a new month. Go all out for the WOD as it is a HERO WOD for the 7 CIA officers killed in the line of duty. 

Ph I: Endurance
5k Row

Strength: The Seven
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Ph III: Core
Reverse Crunches 200 anyhow
then 3 x 25 Hip xtn. Ensure you are working full hip extn on the GHD

Sunday, October 30, 2011


Ph 1: Strength
Snatch, find 1rm

Ph II: "Frankenchipper" : this is what happens when some evil girls and a filthy 50 colide: Enjoy and have a great Halloween.
For Time:
400 m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
400 m Run
15 Overhead Squats (45#/33#)
30 Wall Balls (20#/14#)
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
50 Push Presses (45#/33#)
50 Walking Lunges

Ph III: Core
Calves Stretch then condcut
Sampson Stretch x 3 for 90 second hold

Wednesday, October 26, 2011


Stick with it, this will help get your legs going from the past 3 days.

Ph I: Strength
Weighted Pull Ups

Ph II: Five Rounds For Time
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Core: Max Handstand Holds x 4
Partner Medicine Ball Toss 3x20

Tuesday, October 25, 2011


Team WOD day: Grab a budy or team and do workout below

You will need a - 7 ton or BAT(big ass tire) equivalent set up a 50/100 meter course depending on how many buddies:
For time: 800 Meter buy in to begin
You will begin by flipping the tire 50/100 meters
100 Squats (Flip the tire back)
100 Push Ups  with feet on the tire (Flip the tire back)
100 Reverse Crunches (Flip Tire Back)
100 Push Press 45lbs/Kb Swing (1 Pood) You do one Team does the other
100 Lunges total (Flip Tire Back)
100 Push Press 45lbs/Kb Swing (1 Pood) Do the one you didn't do earlier.
800 Meter Buy out

Its a team WOD, motivate your partner or team to get through it. You cant start flipping the tire until your team is completely done with the prescribed exercise.

Post Comments Below: Every WED's CFR will post a Team WOD.

Monday, October 24, 2011


Ph I: Hang Snatch: before you begin do the Coach B warm up with pvc pipe
-yesterday we worked the Snatch Balnce. This is the 2nd work of the snatch progression. You will build on a solid base and now transitionig from the front and putting some skills together. Work a lower weight to get form correct.

Ph II: Hero WOD "Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
-note: full hip xtn at the top of the box jump

Ph III: Core
3x25 GHDSU
Sampson Stretch Hold and work to hold for 90 seconds

Want to say thank you to the British Paratroopers for following the CFR site. Keep driving and setting new pr's. CFR appreciates the support.
Coach Josh

Sunday, October 23, 2011


This week we will work Snatch Progression: If unable to work the Hang Snatch for the next snatch skill dont progress but continue to work the basics.
PhI: Snatch Balance

Ph I: For Time
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Ph III: Core Challenge No rest: Stretch for Active Recovery.
3 rounds for time of:
20 Sit-ups (abmat)
20 Knees-to-elbows
20 Hip Extensions
20 Leg Raises

Thursday, October 20, 2011

Wednesday, October 19, 2011


Ph I: Strength
60,70, 80, 90 % 1RM working weight

Ph II: 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

Ph III: Core Stability
2 Rounds: Gut it out
Plank Front for 2 min
Side for 1 min
work for a 10 foot handstand walk

Tuesday, October 18, 2011


Today is a Group WOD or do on your own:
For Time:
30/20/10 do Tire flips at 5/4/3
Box Jumps
Press @45 Lb
Kb Swings @1 Pood
Tire Flips
50 feet OHS walking lunge@ 45lbs
SDHP @ 2 Pood
800 M Run

Monday, October 17, 2011


Ph I: Strength
Barbell Bent over Row
-note: work CF warm in before transitioning to the METCON

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Ph III: Core
4 Sets Russian Twists x25 pick ur own weight
4 Sets of Hollow Rocks Max reps

Sunday, October 16, 2011


Ph I: Endurance
5 K Run

Ph II: Crossfit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
-Note: Going for total of Max Loads

Ph III: Core
200 4ct flutter kicks

Thursday, October 13, 2011


Benchmark Friday. Go for a new pr or do WOD below:

For Time:
50-40-30-20-10 reps of:
1/3 Bodyweight Bench Press
Double Unders
-note: Singles dont count, gut it out and work the skill.

Wednesday, October 12, 2011


PH I: Strength Push Jerk Progression
5-40, 50, 60%
3-70, 80, 90%
-do at 1RM of Working Weight

Ph II:  Lumberjack 20 for time
20 Deadlifts 275 lbs
Run 400m
20 KB swings 2 poods
Run 400m
20 Overhead Squats 115 lbs
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar) -Ring Pullups not allowed
Run 400m
20 Box jumps 24"
Run 400m
20 Dumbbell Squat Cleans 45 lbs
Run 400m

Ph III: Core/Stability
Hand Stand Skills
For Ten Minutes and work to get a free standing HandStand
-use a wall if needed.

Tuesday, October 11, 2011


Ph 1: Bench Press Strength Progression
5 at 40, 50, 60% of working weight
3 at 70, 80, 90% of working weight
-working weight is 90% of 1RM

Ph II: For time
1K Row
21 GHD Sit-ups
21 Back Extensions
15 GHD Sit-ups
15 Back Extensions
9 GHD Sit-ups
9 Back Extensions

Ph III: Mobility
1 Mile Run Active Cool Down.
Sampson Stretch for 90 Seconds x 3
Note: for active cool down, work 1 Min above your 1 mile pace.

Monday, October 10, 2011


Ph 1; Strength
Back Squat Strength Progression
5-40, 50, 60% of working weight
3-70,80, 90 % of 1Rm 
working weight is 90% of 1RM from last week

Ph II: 5 rounds for time
45 pound barbell overhead walking lung 50 feet
21 burpees

Ph III: Challenge
Plank 3 Rounds
Front for 90 Seconds
Side each for 60 seconds
30 Seconds rest b/w rounds
Battling ropes 2 Rounds
1 Min with no more than 30 seconds rest b/w rounds

Thursday, October 6, 2011


In Memorial of Sgt Paul Mauser. Today would have been his 25th birthday. Go into the WOD leave nothing back

8 Rounds For time
5 Clean and Jerk @ 135
11 Burpees
400 M Run
2 Muscle Ups


Ph I: Endurance
10x100 M

Ph II: Amanda
Muscle Up's
Snatches 135/95 lbs

Ph III: Core
3x30 GHDSit ups

Tuesday, October 4, 2011


Ph I: Push Jerk
Find 1rm

Ph II: Eva
5 Rounds
800 M Run
30 Kettle Bell swings, 2 Pood
30 Pull Ups

Ph III: Stability
Sampson Stretch 3x90 Seconds
Max L Ring Holds x 4 Rounds

Monday, October 3, 2011


Ph1: Bench Press
Find 1rm 1-1-1-1-1

Ph II: Elizabeth
Clean 135
Ring Dips

Ph III: Core Challenge
4 Rounds
50 Flutter Kicks
50 Abmat Situps
25 Russian Twist
-No more than 45 Seconds rest between rounds

Sunday, October 2, 2011


In Honor of Breast Cancer Awarness Month. Get ready for the grind of the week of Honoring the Girls!Ph I: Find 1rm for Back Squat

Ph II: Karen
150 Wall Ball Shots for time

Ph III: Core
4xMax Hollow Rocks

Wednesday, September 28, 2011


Ph I: Deadlift Strength Progression
5x 40, 50% of 1rm working weight
3x 60, 70, 80 and 90% of 1rm working weight

Ph II: Helen
3rds for time
400m run
21 Kettlebell Swings 1.5 Pood
12 Pull Ups

Ph III: Core
100 4-ct Flutter Kicks

Tuesday, September 27, 2011


Ph I: Press Strength Progression
5 x 40, 50, and 60% of 1RM
3 x 70, 80 and 90 % of 1RM of working weight

Ph II: For time
Set up 1 - 135lb bar on a squat rack and 1 -135 pound bar on the bench and do the following
20, 15, 10, 5
Bench Press

Ph III: Stability
5 max time L-Sits on rings
-scale would be l-sits on plyo boxes

Monday, September 26, 2011


Ph I: Strength
Weighted Ring Dip
Ph II: METCON for time
1k row
100 toes to rings
1k row

Ph III:Stability
3x25 Back Extension

Sunday, September 25, 2011


Ph I:  Front Squat Strength Sustainment
5x40,50, 3x60
3x70, 80 and 90% of working weight

Ph II: For Time
20 Thrusters
20 OHS
20 Front Squats
-for every min on the min you have to perform 4 burpees
-Rx weight is 95lbs for men, 65 lbs for women

Ph III: 3xGHD Situps

Thursday, September 22, 2011


PR day, pick a benchmark or hero and go for a new PR! If you missed a workout during the week, today is your makeup day.

Wednesday, September 21, 2011


Ph I: Deadlift Strength Progression
5x 40, 50, and 60 % at Working Weight
3x 70, 80, and 90 % at Working Weight
working weight is 90% of 1RM

Ph II: 10 Rds for Time
3 Clean and Jerk @ 155/135 scale as approriate
15 Wall Ball @ 20lbs

Ph III: 3x Ring Paralette Holds

Tuesday, September 20, 2011


Ph I: Press Strength Progression
5 at 40, 50, 60% then
3 at 70, 80 and 90% of your 1RM work Capacity.
-Work Capcity is 90% of 1RM

Ph II: 5 Rds For time
10 Sumo Deadlift High Pull at 2 Pood
Sprint 50 M
10 Clapping Push Ups
Sprint 50 M

Ph III:  Core
4X25 GHD

Monday, September 19, 2011


Ph I: Strength
Weighted Pull Up

Ph II: Time Trial
2x800 M Run
4x400 M Run
6x100 M Run

Ph III: Stability
Back Hip/Extension

Sunday, September 18, 2011


Ph I: Front Squat
Strength Progression utilizing 1RM
warm up 5 at 40, 5 at 50, 3 at 60%
then 5 at 65, 5 at 75 and 5 at 85 % at your 1RM for the sets

Ph II: "Pritt"
10 Min AMRAP
7 BW Deadlifts
7 Box Jumps at 24 (full hip extn)
7 Burpees

Ph III: Core/Stability
150 Abmat Situps
Max Hold Handstand

Thursday, September 15, 2011

Wednesday, September 14, 2011


Ph I: Strength
Deadlift 1-1-1-1-1 1RM

Ph II: 15 Rds for time
3 power cleans @ 135
6 Push Ups
9 Air Squats

Ph III:  Core
3x Max time front planks
3x 20 Supermans

Tuesday, September 13, 2011


Ph I: Strength
Press 1-1-1-1-1 find 1RM

Ph II: 10 Min AMRAP
5 Push Press 95lbs
10 Bar facing burpees

Ph III: Stability
3x10 each arm Turkish Get Ups
-Pick a weight: you are going for form vice load.

Monday, September 12, 2011


This whole week you will be going for PRs on Benchmark lifts and working a strength foundation.
PhI: Endurance
3x Max Effort for 500 M Row

Ph II: 4 Cycles 4 Minutes and then 2 Min rest between cycles
5 KB snatches each arm
10 Toes to Rings
--how this goes. You do 5 Kb snatches 10 toes to ring AMRAP for 4 Minutes then 2 minute rest. That's one cycle. You will then do this 3 more cycles. Post Load for Snatches and reps. 

Ph III: Stability
4 Sets of Battling condition ropes
45 seconds for each interval. If you put the rope down you restart the cycle.


Ph I: Strength
Front Squat 5x1
You are working to get 1RM

Ph II: 3 Rds For Time
400 M Run
5 Muscle Ups
10 115 OHS
15 30' Box Jumps
20 2 Pood KB Swings

Ph III: Core/Stability
3x25 GHD Situps
3x25 Back Extensions

Thursday, September 8, 2011


Tomorrow at the gym there will be group sessions starting at 0630. Come on out. If you cant make it go for a new PR doing a benchmark workout.

Wednesday, September 7, 2011


Announcement: Todays Wives session will go at 0800. We finally have sorted out the contract with a new t-shirt vendor. If you have wanted a t-shirt and your order was not filled or would like one, see Josh or Mark with your size. The T-shirt will be a 3 blend and be similar to the shirts sold on Rogue or worn at the games.

Ph I: Strength
Front Squat

Ph II: For time
Run 100 meters
50 Pull Ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Pull Ups
Run 100 meters
50 Back Extensions

100 4 ct flutter Kicks
Plank Hold for 2 mins or max until failure
Sampson Stretch for 90 Seconds x 3

Tuesday, September 6, 2011


PhI: Endurance
6x200 M
-your rest is twice your time to run the 200

Ph III: 5 Rds for time
50 Double Unders
30 Kettle Bell Swings @ 1.5 Pood
10 Burpees

Ph III: Core Stability
4x25   Floor Wipers holding a weighted bar overhead

-Note: For Burpees; you must jump or feet have to leave the ground and chest must touch the ground.

Monday, September 5, 2011



Ph II: For Time
500m Row
30 Bench Presses (body weight)
1000m Row
20 Bench Presses (body weight)
2000m Row
10 Bench Presses (body weight)

Ph II: Stability
L-Holds x3 shoot for 45 Seconds
Russina Twists
3x50 and pick a challenging weight

Sunday, September 4, 2011


Happy Labor Day, this is your labor of Love WOD.
Ph I: Endurance 4x 800 M

Ph II: "The Bear"
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round: Do not let go of the Bar if you do, you start the whole sequence over but you can rest in any position. It is for total loads.
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
For Example:  75, 95, 115, 135, 155

Ph II: Core
200 Reverse Crunch

Friday, September 2, 2011


Wives Class Starts at 0900. Hope to see you there.

If you missed a WOD during the week, make it up today and get back on track. If not active recovery rest day or work on a skill. Have a great Labor Day weekend.

Thursday, September 1, 2011

Wednesday, August 31, 2011


Ph I:
Bent Over Row 5x5

Ph II: 10's and 5's
3 rounds for time
800 M Run
5 Snatch Balance 75lbs
5 Thrusters @ 115
10 Medicine Ball Cleans (MBC) @ 20lbs
5 Muscle Ups
10 KB Swings @ 1.5 Pood
-100 Dbl Unders to buy out on Final Round

Ph III: Core
3x10 Strict Toes to Bar

-Note: Buy out means you only do the double unders on your last round. No Sub for Double Unders. Singles do not count. Gut it out and get it done!

Tuesday, August 30, 2011


Ph I:
400 M x3 1 Min rest b/w runs
Skill work: Pick Muscle Up, HandStand Push Up/Walk, Snatch or Dbl Unders

Ph II: 6 Rds for Time
100 M Row
5 Power Cleans @ 155
20 Box Jumps 24 in  Box

200 Ab Mat Situps
If you take a break, you do flutter kicks.


Ph I: Endurance
5 K

Ph II: Strength Day for METCON

100 Glute Ham Delt Sit Ups

Monday, August 29, 2011


Ph I:
1 Mile Run

Ph II:  20 Min AMRAP
5 Front Squat @ 155
10 Hand Relase Push Ups
15 Double Unders
20 Ring Dips

Ph III: Core  -3 Rounds
2 Min Front Plank
90 Seconds for each side

Thursday, August 25, 2011


Pr Friday. Pick a Hero or Girl WOD and go for a new PR.

Reminder: No Wives Class Saturday due to Hurricane Irene.

Wednesday, August 24, 2011


Ph I: Strength/Sklls
3x5 Power Cleans
-Work Muscle up progression if you are still unable to do
-Hand Stand or Hand Stand Walk

Ph II: 3 Rounds for time
25 Box Jumps
25 Double Unders
25 Burpees
500 M Row

Ph III: Core
3x10 Toes to Bar

Tuesday, August 23, 2011


Ph1: Strength
Coach Burgener Warm Up
-If you dont know. Go to youtube and you can ck it out.
3x5 Push Press
65,75,85 of 1R Max

Ph II: 5 rds For Time "Kiss your legs goodbye"
400 M Run
5 Snatch @ 95
10 Power Cleans @155
15 GHD Sit Ups
20 Box Jumps
25 KB Swings @ 1 pood

Ph III: Core/Daily Challenge
100-200 Ab Mat Situps: shoot for 200
Sampson Stretch


Ph I: Endurance
Run 1 Mile at 3 mile pace. Shoot for a new pr

Ph II: 21-15-9
OHS at 135

Ph III: Core
90 Front - 45seconds each side

Monday, August 22, 2011


Ph 1: Strength
3x5 Bench Press
65, 75, 85% of 1 Rep Max

10 Ring Dips
5 Sumo Deadlift High Pull @ 115 lbs
25 Walking Lunge

Ph III: Core

Friday, August 19, 2011


The Gym has moved to Bldg TC762. Wives session starts at 0900. Look forward to everyone being there. 

Rest Day or work skills:
Double Unders, Handstand Pushup, Muscle Ups. or pick one your weak in and go for it.

Thursday, August 18, 2011


Benchark Friday, pick one and go for a new PR or do the workout below.

NOTICE: CrossFit Rifles will be moving to bldg TC762. Still on Camp Geiger just down the road in our own warehouse. This weekend will be moving but will still hold the Friday and Saturday Wives sessions.

Nasty Girls
3 Rounds for time
50 Squats
7 Muscle Ups
10 Hang Power Clean @ 135

Wednesday, August 17, 2011


PhI: Strength
Clean and Jerk 7x1 Go for your Max

Ph II: 20 Min AMRAP
5 Deadlift @ 225
10 KB swings at 1.5 Pood
25 DBL Unders

Ph III: Core/Durability
150 Reverse Crunches
5 Hand Stand Walks for 10 feet
-Work to get your first hand stand walk.

Tuesday, August 16, 2011


Ph I: Endurance
150 Dbl Unders
6x100 m Sprints: Rest is twice the time it took you to run the 100 meters
-If unable to do double unders. Work to get 1 then as many as possible unbroken

Ph II: "Annie are you okay"
Row (Calories)
Sumo Deadlift High Pull @ 1.5 pood
Thrusters @95 lbs
Med Ball Cleans
Wall Balls @ 20 lbs

Ph III: Core
100 Knees to Elbows
-Work to get as many as possible unbroken for your first set

Monday, August 15, 2011


Ph I: Strength
50 Air Squats
Back Squat 5x5

5 Rounds for time
400 Meter Run
25 Box Jump @24 in
-full hip xtn of the hips and heels on box; games standard

Ph III: Stability
75 Back XTN


Ph I: Endurance Strength
500 Meter Row x 3
CF Warm Up

For Time:
66 Tire Flips
-Jump in and out of the tire after each flip

Ph II: Core Stability
Sampson Stretch x 3 for 90 seconds each

Friday, August 12, 2011


Group Wives Day, class starts at 0900 and be sure to bring a water bottel. Come out for a great time and the Instructor will be taking orders for T-Shirts. Great Work to all those that supported the Hero WOD for Sergeant Paul Mauser.

Thursday, August 11, 2011


Todays WOD is in remeberance of Sergeant Paul Mauser.

WOD: "Mauser"
8 Rounds for time
2 Muscle Ups
5 Clean and Jerks @135
11 Burpees
400 Meter Run

Wednesday, August 10, 2011


Ph I: Strength
Deadlift 5x5
Pick a Gymnastic Skill and work at it, Muscle Up's, Handstands or Handstand Walks
For Muscle Ups work transitions to try to gain at least one, On handstands work your head to ground or work with abmats and Handstand walks utilize a spotter if needed.

20 min AMRAP
5 Chest to Bar Pull-ups
10 Ring Dips
15 Overhead Squats @ 95 lbs

Ph III: Core/Stability
50 Flutter Kicks
25 Hollow Rocks
50 Flutter Kicks
25 Hollow Rocks
*Hollow Rock video can be viewed at You Tube  if you don't know what they are.

Tuesday, August 9, 2011


PH I: Endurance
3 x 800 M Run

"CrossFit Games Masters Chipper"
10 Handstand Push Ups
20 Wall Ball
30 Toes to Bar
40 Power Cleans 135lbs
50 Burpees
60 Sumo deadlift  high pull 75LBS

PH III: Core/Stability
175 Reverse Crunches

Monday, August 8, 2011


Ph I: Strength
Power Snatch

Run 800 Meters
21 Shoulder Press 95lbs
Run 800 Meters
21 Push Press 95lbs
Run 800 Meters
21 Push Jerk 95lbs

Ph III: Core/Stability
Hand Stand Walk Work try to walk 10 feet or at least walk upright use spotter if needed
Russian Ball twist with 35lbs 4x25 or 100 anyhow


PH I: Endurance
5K Run
15 Muscle Ups

50 Sit Ups
50 Double Unders
50 Sit Ups
Walking Lunge, 50 Steps with 45/25lb Plate Over Head
50 Sit Ups
50 Burpees
50 Sit Ups

PH III: Core/Stability

Saturday, August 6, 2011


Come on out and join us for a wive's CrossFit Session Starting at 0900. Hope to see you there.  There is one every saturday. Just bring your biggest waterbottle and have some fun with the other wives of SOI.

Friday, August 5, 2011


Benchmark Friday, pick a Hero or Girl and go for a New Pr!

Thursday, August 4, 2011


PhI: Strength
Weighted Pull Up
30 Box Jump Full Hip Extn

Ph II: Metcon
Clean and Jerk 135/95
400M run

Ph III: Core Stability
3x8 Strict Toe to Bar

Post Comments Below

Tuesday, August 2, 2011


Ph I: Strength
Bench 3x5

10 Min AMRAP
500 M Row Buy in
10 Deadlift 225/135
15 DBL Unders

PH III: Core/Stability
150 Reverse Crunch
Sampson Stretch

Post Comments Below

Monday, August 1, 2011


Ph1: Strength
Push Press 3x5
65% 75% and last 5 at 85% of 1 Rep Max

"Cindy" 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Ph III: Core/Stability
Planks 60/30/30

Post Completed Rounds and Comments Below

Sunday, July 31, 2011


Ph I: Endurance
1 Mile Warm Up Run

Ph II: METCON CossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
-Total is combined weight of all 3 Max efforts.

Ph III: Core/Stability
150 Ab Mat Crunches

Post Comments below.

Friday, July 29, 2011


Benchmark Friday: Pick a Hero or Girl and go for a new PR or do workout below!

15 DL at 250lbs
25 Box Jumps - 30 inch
50 Pull Ups
100 Wall Balls - 20lb
200 Dbl Unders
400 Meter Run with 45 lb Plate

Post comments below. Reminder: Wifes Class starts at 0900 tomorrow.

Thursday, July 28, 2011


Ph I (Strength/Endurance):
Run 1 Mile

Ph II (Metcon): 600
2 Rounds for time
50 Air Squats
50 Push Ups
50 Sit Ups
50 Box Jumps  - 24 inch
50 KB Swings - 1.5 Pood
50 Burpees
Run 800 Meters

Ph III (Core/Cool Down):
50 GHD Sit Ups

Post time and comments below


Monday, July 25, 2011


Crossfit Rifles is a Military Affiliate and we will start posting WOD's for you to follow and track. Check back soon and look forward to the beginning of a great Crossfit Gym.