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.