11/12/30

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

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

11/12/29

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

11/12/28

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
9 KTE

11/12/27

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

11/12/26

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!

11/12/22

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

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

Ph III: Core
100 GHDSU

11/12/21

Ph I: Strength: Power Clean
3-3-3

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

11/12/20

Ph I: Power Snatch
3-3-3-3-3
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
then
Calf stretch with Sampson stretch at 90 Second Holds for each one.

11/12/19

Ph I: Strength
Push Jerk
3-3-3-3-3

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

11/12/16

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.

11/12/15

Ph I: Strength
Bench
5x5x5

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

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

11/12/14

Ph I: Strength
Snatch
3-3-3-3-3

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
90/45/45

11/12/13

Ph I: Strength
Press
3-3-3-3-3

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.

11/12/12

Ph I: Strength
Burgener Warm Up
Clean and Jerk
5x5x5x5x5

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

Ph III: Core
100 4 Count Flutter Kicks

11/12/08

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

or

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

11/12/08

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

11/12/07

Ph I: Dynamic Warm Up
CF Warm Up
then
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.

11/12/05

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

11/12/05

Ph I: Strength
Squat
5x5x5

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

11/12/03

Announcements:
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

11/12/02

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

or

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