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