20130101

For time:

20 Push press, 115lb
40 Toes-to-Bar
10 Tire Flips
Run 800m
20 Burpees
150 D/U

20121231

Three rounds for time:

Row 500m
20 WB shots, 20lbs
10 Pullups

20121221

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

20121220

5 rds:

Row 500m
60 secs rest

and

Power Clean
1-1-1-1-1-1-1-1

Proper form can be seen here:
http://www.youtube.com/watch?v=mCUmi2oqlvA

20121219

For time:

20 Burpees
30 Pull-ups
40 KB swings
50 Sit ups
60 Box jumps

20121218

8 rds:

Run 400m
90 secs rest

then

Front Squat
1-1-1-1-1-1-1-1

20121217

Four rounds for time:

10 Wallball shots, 20lb
10 Toes to bar
10 Sledge hammer swings
10 Walking lunges, each leg

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

20121213

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

20121212

Back Squat

3-3-3-3-3 reps

20121011

Ten rounds for time:

135 lb deadlift
15 push-ups

20121210

"Fran"

21-15-9

95 lb thruster
pull-ups

20121207

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

20121206

Overhead Squat:

3-3-3-3-3

and

5 rds

Row 500m with 1min rest

20121205

"Ricky"

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, assigned to the 3rd Battalion, 75th Ranger Regiment, based in Fort Benning, Georgia, died on October 5, 2008, from wounds suffered from enemy small arms fire while on a combat patrol in Mosul, Iraq.

20121204

21-15-9 reps for time of:

135 pound Clean
GHD sit-up

20121203

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

20121130

Three rounds for time:

1000m row
800m run

20121129

"Fight Gone Bad"

5 rds: Each exercise will be 60 seconds in duration with 60 seconds of rest upon completion.

Wall ball shot, 20lb- Reps
SDHP: 75lbs
Box Jump
Push press: 75lbs
Row

20121128

Back Squat:

3-3-3-3-3

Focus on form and take sufficient breaks between sets.

20121127

20 min AMRAP:

250m row
10 Burpees
5 pullups

20121126

15min AMRAP:

Rope Climb, 2 ascents
20 Wall ball shots, 20lb
200m run

20121121

"Fives"

Five rounds for time:

500m row
5 pull-ups
5 box jumps
5 wall ball
5 ring dips
5 push press, 95lbs
5 tire flips
5 SDHP w/ 2 pood KB
5 hand stand push-ups
5 push-ups
5 GHD sit-ups

20121120

Hang power snatch:

 3-3-3-3-3 reps

Keep focus on form and avoid excessive weight. Stay within your comfort zone. Load should build from first set through the last.

http://www.youtube.com/watch?v=43qi9DlGUxU

20121119

Three rounds for reps of:
135 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
Back Ext w/ 25 lb plate, 1 minute
Burpees, 1 minute
135 pound Clean/Jerks, 1 minute
Rest 1 minute

20121116

"Eva"

Five rounds for time of:

Run 800m
K-bell swings, 30 reps
30 pullups

20121115

Clean and Jerk:

1-1-1-1-1-1-1

Each rep should be max effort, but keep focus on proper form and technique.

http://www.youtube.com/watch?v=Bc-0lFV1KWQ&list=LP_yJKFSw7owE&index=1&feature=plcp

20121114

For time:

10 Handstand pushups
250lb deadlift, 15 reps
25 box jumps
50 pullups
100 wallball shots, 20lb ball
200 double unders
400m run w/ 45lb plate

20121113

15-12-9 reps of:

135lb Barbell thruster
45lb weighted pullups

20121112

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

20121109

Pick a Hero, any Hero.

See binder in gym for list of Hero WOD's or reference Crossfit.com.

20121108

Four rounds for time:

Run 800 meters
2 min rest

Pace should at 1 mile goal pace.
Ex: 1 mile goal pace is 6:00, 800m pace should be 3 minutes.
Rest should be a slow jog.

20121107

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

"2-fer-1s"= Two Squats for every release of the ball

20121106

For time:

Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood ( approx. 55 lbs) Turkish Get-up, 20 reps, alternating arms

20121105

Five rounds for time of:

15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

20121102

Hero WOD

"JT"

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

21-15-9

For time:
Handstand push ups
Ring dips
Push ups

20121101

WOD

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

20121031

WOD

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

20121030

WOD

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

If unable to do Muscle-ups, substitute Burpee pull-ups.

20121029

WOD

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

20121026

WOD

Set a cone at 20 meters. Five rounds for time of:

185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

20121025

WOD

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

20121024

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

20121023

WOD 1

Row 500m
40 Dead hang pull-ups

WOD 2

#95/115 Push Press

On the minute for 10 minutes complete

5-5-5-5-5-6-7-8-9-10

WOD 3

3 rounds for time

10 right hand kettlebell snatches 1.5 pood
5 HSPU
10 left hand kettlebell snatches 1.5 pood
5 HSPU

20121022

WOD 1

5 sets x 2 Reps with 90% 1RM Power Clean

WOD 2

20 Min AMRAP

5 24" Box Jumps
10 Pull-Ups
15 Double Unders

WOD #3

Skill Work

20121019

Friday

WOD#1

10 Box Jump
10 Broad Jump
10 Wall Ball Explosions (Throw as high as you can)
10 Rabbit Jumps

WOD#2

3 Rounds

500m Row
30 Clean and Jerk 95#
30 Pull-Up
30 Double Under
30 Box Jump

WOD#3

Friday Clean up for time....

20121018

Thursday

WOD#1

10x100m Sprints @ 80%

Goal is to maintain pace.

WOD#2

10-8-5-5-3-3

Power Clean

WOD#3

100 ABMat Situps

20121017

Wednesday

WOD#1

Run 5K

WOD#2

50 20# Wall Ball
50 Pull-up
50 95# Push Press
50 20" Box Jumps
50 Hand Release Push-ups
50 Sit-ups
50 Hand Stand Push-Ups

WOD#3

Skill Work

20121016

Tuesday

Today is a PR day.

Go slow on the warm-up and give it all in the PR workout.

WOD#1

Row 1k
10 Pull-ups
10 Push Ups
50 Double Unders

WOD#2

PR on 3RM

10-8-5-5-3-3

Squat

20121015

This week we will work on Endurance Mon, Wed, and Friday.  Tues and Thursday will be strength days establishing PR's.

Monday

WOD#1

Row 500m
40 Air Squat
30 Sit-ups
20 Push-Ups
10 Pull-ups

WOD#2

5 Rounds

115/95#

15 Deadlift
12 Hang Clean
9 Front Squat
6 Push Press

Post Load and time

WOD#3

Row 1k

20121012

Your Day

Pick a Hero, Girl, or go for a PR.

20121011

WOD#1

Dynamic Warm-Up

3 Rounds, 10 Reps each

24" Box Jumps
Broad Jumps
Rabbit Jumps

WOD#2

Cindy

20 min AMRAP

5 Pull-Ups
10 Push-ups
15 Squats

20121010

WOD#1

 On the minute for 10 min

3 75% 1RM Power Clean

Post load.  For every missed lift = 10 Burpees

WOD#2

Rifles Gone Bad

Sledge Hammer Strikes Right
Box Jumps 20"
Sledge Hammer Strikes Left
20# Wall Ball
Calorie Row

WOD#3

Recover....

20121009

WOD#1

Row 2k

WOD#2

5x3 Strict Press
5x5 Push Press
5x7 Push Jerk

Use the same weight for each lift.  This should be your 5RM for strict press.

i.e. Use 135# for SP, PP, & PJ.

WOD#3

Stretch for 10 min.

20121008

WOD #1

Snatch Ladder

Complete 4 Snatches every other minute.

Start with 65# and add 20# each round.  Post total rounds complete.

i.e.

Round 1 - 65# x 4 in 2 min
Round 2 - 85# x 4 in 4 min
Round 3 - 105# x 4 in 6 min

WOD#2

For time.

50 1.5 Pood KBS
100 Double Unders
50 Pull-Ups
100 AB-Mat Sit-ups
50 T2B
100 20" Box Jump
50 Lunges
100 Air Squats

WOD#3

-Rest-

20121005

Hero Day.

It's been a long week.  Pick a Hero WOD, give it your all, eat, sleep, and hydrate this weekend - be ready for next week.

Annie doing DT...

20121004

WOD#1

Death by Tire Flips.

Post Rounds.

-Rest 3 Min-

Death by 10 M

Post Rounds

-Rest 3 min-

Death by Double Unders

1 min = 10 Double Unders

so at 0:00 complete 10 Double Unders
1:00 - 20 Double Unders
2:00 - 30 Double Unders....

20121003

WOD #1

Row 3K

WOD#2

5 Rounds for time

10 65# Snatch
10 Burpees
10 20" Box Jumps

WOD#3

5 Rounds to completion

10 Ring Dips
10 Hand Release Push-Ups

20121002

WOD #1

One even minutes starting with 0:

10 Overhead Squat at 50% 1RM

On odd minutes starting at 1:

10 Pull-ups

for 10 min (at 9:00 last set of pull-ups)

Any failed min. = penalty

Penalty = 5 min of planks

WOD#2

7 Min AMRAP

10 Air Squats
100m Sprint

WOD#3

100 AB Mat Sit-ups
50 Toes to Bar

at your own pace.  For completion.

20121001

WOD #1

5 Power Clean for 12 Min on the Min @ 50% 1RM.

Post load and any failed min.

Count each failed min. as a penalty.

1 Penalty = 10 Burpees (with jump)

WOD #2

5 Rounds for time

500m Row

135# Bench Press 15 Reps.

WOD #3

200 Double Unders.

Post time and highest continuous double under number.

i.e. 4:00 and 60 DU in a row.

NFL Combine,

5RFT

5 rounds for time.

5 Power Cleans at 105Lbs
10 Toes To Bar
200 M Sprint

Post total time.

3 Rounds For Time

3 rounds for time.

10 L Pull Ups
15 Push Ups
15 Chest To Bar Pull Ups
15 Push Ups
20 Pull Ups
15 Push Ups

Post total time.

Marine Corps video from 1999...

3 Rounds For Time

3 rounds for time.

10 Bench Press at 135Lbs
10 Front Squats at 135 Lbs
10 Push Press at 135 Lbs

Post time for each round and total time.

21-15-9

For Time:

Clean at 135#
Ring Dips

Upcoming movie trailer for entertainment....

15 Min AMRAP

250m Row
20 Kettle Bell Swings 1.5 POOD
10 Over Head Squats at 135Lbs

Post Number of Rounds

3 Rounds For Time

10 Deadlifts at 205
50 Double Unders

Post Times

3 Rounds For Time

12 Deadlifts at 155Lbs
9 Hang Cleans at 155 Lbs
6 Push and Jerks at 155 Lbs

Post Times

For Time

100M Walking Lunge
21 Pull Ups
21 Sit Ups
100M Walking Lunge
18 Pull Ups
18 Sit Ups
100M Walking Lunge
15 Pull Ups
15 Sit Ups
100M Walking Lunge
12 Pull Ups
12 Sit Ups

Post Time

TABATA

8 Rounds with 20 Sec of work, 10 Sec of rest for each set

Row
Deadlift at 185 Lbs
Ring Dips
Double Unders
Wall Ball with 20 Lbs ball

Score is total number of reps completed in the 8 rounds

FOR TIME

400M Run with 45 LBS plate
50 Air Squats
400M Run with 45 LBS plate
50 Pull Ups
400M Run with 45 LBS plate
50 Push Ups

Post Time

REST DAY

REST DAY

Body Weight Bench For Time

60 Bench Press at Body Weight

Post Weight and Time

Tabata Run

5 Min Round
20 Sec Sprint
10 Sec Walk

Rest 1 Min

5 Min Round
20 Sec Sprint
10 Sec Walk

Score is total distance covered

15 Min AMRAP

3 Back Squats at 185 LBS
3 Muscle ups or 6 Pull ups
3 Push and Jerks at 185 LBS

Post Time

3 Rounds For Time

500M Row
50 GHB Sit Ups or 100 Regular Sit Ups
50 Box Jumps
50 Push-ups

Post Time

5 Rounds For Time

50 Double Unders or 100 Singles
35 Knees to Elbows
10 Over head Squats at 65 LBS

Post Times

REST DAY

REST DAY

8 Rounds Each, 20 sec of work with 10 sec of rest between each set

Air Squat
Pull Ups
Sit Ups
Push Ups

Score is the total number of reps after the 8 rounds

10 Min AMRAP

10 Deadlift at 50% Max
10 Hang Cleans at 50% Max
10 Thrusters at 95 LBS

BULL (HERO)

2 Rounds For Time

200 Double Unders
50 Over Head Squats at 135 LBS
50 Pull Ups
1 Mile Run

5 Rounds for time

400M RUN
15 x PUSH PRESS AT 65 LBS

Power Clean

Power Clean

Warm-up
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Power Clean

2,2,2,2,1,1,1,1

Take your time and Max effort

Cool Down

Static streching to increase mobility

Annie

Annie

Warm-up
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

50-40-30-20-10

Double unders
Sit-ups

Cool Down
Static Streching to increase mobility

6 Min AMRAP

Warm-up
400m Run
30 Air Squats
30 sit-ups
30 push-ups
30 pull-ups

AMRAP for 6 Min

20 double unders
2 Deadlift at 275lbs
2 box jumps

Score is total number of rounds completed

Cool Down
Static streching to increase mobility

3 Rounds for Time

Warm-up
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3 Rounds for time

20 Power Cleans 95lbs/65lbs
20 Hand stand push-ups
500m Row

Cool Down
Static Streching to increase mobility

Filthy Fifity

Warm Up
500 M Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For time

50 Box Jumps
50 Jumpin Pull-ups
50 Kettle bell swings
50 Walking lunges
50 Knees to elbows
50 Wall Ball shots
50 Burpees
50 Double unders

Cool Down
500 M Row
Static streching to increase mobility

Continuous Front Squat
at body weight

Use the rack when you rest

Fight Gone Bad 5 Rounds

Wall Ball
Sumo Deadlift High Pull at 75 lbs
Box Jumps
Push Press 75lbs
Row

For Time
800m Run
50 Body Weight Bench
25 1.5 Times Body Weight Back Squat
1000m Row

For Time
1000m Row
25 Burpee Pull-ups
100 doubleunders
25 Burpee Pull-ups
50 Box Jumps
1000m Row

2,2,2,2,1,1,1,1 Overhead Squat

1,1,1,1,1,1,1,1,1,1 Push Press

20 min AMRAP

50 Double Unders
50 Push-ups
50 Box Jumps
50 Ring Dips

3 Rounds for time
10 Rope Climbs
10 Sumo Deadlift High Pull at 135lbs
100m lunge
10 Over head Squat 135lbs

Jackie for time
1000m Row
50 Thruster at 45lbs
30 Pull-ups

Abbate (Hero) for time
Run 1 mile
21 Clean and Jerks at 155lbs
Run 800m
21 Clean and Jerks at 155lbs
Run 1 mile

Power Clean

Warm-up
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Power Clean

2,2,2,2,1,1,1,1

Take your time and Max effort

Cool Down

Static streching to increase mobility

Annie

Warm-up
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

50-40-30-20-10

Double unders
Sit-ups

Cool Down
Static Streching to increase mobility

6 Min AMRAP

Warm-up
400m Run
30 Air Squats
30 sit-ups
30 push-ups
30 pull-ups

AMRAP for 6 Min

20 double unders
2 Deadlift at 275lbs
2 box jumps

Score is total number of rounds completed

Cool Down
Static streching to increase mobility

Warm-up
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3 Rounds for time

20 Power Cleans 95lbs/65lbs
20 Hand stand push-ups
500m Row

Cool Down
Static Streching to increase mobility

Max Deadlift

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1,1,1,1,1,1,1,1,1,1 DeadLift

No time limit, Max effort

Cool Down:
Static stretching to help gain flexability

Badger (Hero)

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Badger (Hero) 3 rounds for time:

30 Squat Cleans 95lbs
30 Pull-Ups
800m Run

Cool Down:
Static stretching to help gain flexability
 

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1 min for each exercise, with 1 min break after each round

Hand stand push-ups
Double-unders
Toes to bar
Box jumps
Glute Ham Sit-up

Score is off number of total set like fight gone bad

Cool Down:
Static stretching to help gain flexability

Warm-up
500m Row
40 air squats
30 Sit-ups
20 push-ups
10 pull-ups

3 Rounds for time:
50 Double Unders
20 Deadlift 50% of max
20 Push Press 50% of max
20 Front Squats

Cool Down:
Static Stretching to help gain flexability

Buy-in

100 Power Clean @ 50% 1 RM

WOD

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Post Loads.

Cash-Out

4 Max sets of Push-ups.

Post reps.

Buy-In

500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-Ups

WOD

Fran

21-15-9

95# Thruster
Pull-ups

Hero WOD

Pick a Hero WOD and give it your all.

Run 1 Mile

-then-

10 Rounds.

10 Wall Ball
15 Box Jump 24"
20 Double Unders

-then-

Row 1000m

Post total time.

A classic from Coach Glassman.

Olympic Total

Buy-in

50 Wall Ball

100 Double Unders

WOD

In three lifts max out at

Snatch

Clean and Jerk

Post total weight for heaviest lifts.

CrossFit Mainpage WOD

3 Rounds

15 Hang Power Clean
15 Burpees

Buy-In

100 OHS 115#

-then-

For time:
100 Strict Pulls Ups
200 Hand Release Push Ups

Buy-In

On the minute for 10 min.

10 Power Snatch @ 95#

**If you fail to complete the reps or sets then 10 Burpees per failed rep***

-Rest 1 Minute then-

10 Min AMRAP

5   24" Box Jumps
10 Hang Power Cleans @ 115#
15 Bench Press @ 135#

Profile of Fittest Man Alive Rich Froning Jr. Part 1

Buy-In

400 Double Unders

WOD

8 x 400 Sprints

Cash-Out

10 Rope Ascents 15'

Warm-Up

Drink Water

WOD

CrossFit Rifles WOD 1

135# for all lifts

Run 1 Mile

-then-

5 Rounds
12 Deadlift
9  Hang Power Clean
6  Front Squat
3 Push Press

-then-

Run 1 Mile.

Post total time.

Buy-In

50 20" Box Jumps
50 24" Box Jumps
100 Double Unders

WOD

5 Rounds

9 Push Press 115#
12 Alt Overhead Lunge 115#
15 Pull-Ups

Cash Out

100 Ground to Overhead 95#

CrossFit Games 2012 Pendleton 1 & 2

Buy-In

50 Strict Pull-Ups

WOD

10 Min AMRAP

5 Hand-release push-ups
10 205# Deadlift
15 1.5 Pood KB Swings

Cash-Out

2k Row

CrossFit Games men running SOI-W OC

PR Day

3RM Bench Press

then -

ALSAP - as least sets as possible

100 - Strict Pull-ups ALSAP
200 - AB MAT Sit-ups ALSAP
50 - Strict HSPU ALSAP

Cindy

AMRAP

5 Pull-ups
10 Push-Ups
15 Air Squats

Clean and Jerk/Burpee/Runs

15 minutes to establish a 1RM Power Clean & Push Jerk.

-then-

4 rounds for total working time of:

7 Cleans (full squat) @ 85% of above
14 Bar Facing Burpees
Run 200m

*Rest 1 minute between rounds.

5k Flak Run

With Flak or Plate Carrier run 5k.

Post time and load.

Work up to your:

3RM Power Clean

2RM Deadlift

Then -

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Power Clean @ 75% of 3 RM
Pull Ups

Post times to comments.

HERO WOD

Hero WOD


Pick a Hero WOD and give it your all.....

For time:

21 deadlifts (225/165lbs)
25 Air Squats
21 Push Press (135/95lbs)
15 Deadlifts
25 Air Squats
15 Push Press
9 Deadlift
25 Air Squats
9 Push Press


Core Stabilization


5 rounds


1 min on each side Planks


rest 2 min between rounds


Post completed rounds as Rx'd

Buy-in

On the minute for 10 min

10 reps @ 135# Hang Clean

Each failed round = 10 Strict Pull-ups @ end of WOD

For Time.

50 Double-unders
25 Wallball “2-fer-1s” (20/14)
3 rounds

rest 2min
20 wall balls (20/14)
25 KB swings (24/16kg)
5 rounds

Strongman

Programming from Strongmanwod.com

1K Run

Body weight bench press x 50 reps

1.5x Body weight back squat x 25 reps

1K Row

 Post loads and times to comments.

DB Quarter Gone Bad

Five rounds for total reps of:

DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps to comments.

Strength

Power Snatch 1 RM, 5x2 @ 90% of 1 RM

100 Burpee Pull-Ups

Because of the 4th Holiday, we are not running a Hero Day today.

Warm-Up

Row 2k.

Post time.

METCON

100 Burpee Pull-ups

Post time.

Suicides...

Warm - Up

Complete 10 Rounds of Max Double Unders

Buy-In - 100 Deadlift @ 50% 1RM

Special Thanks to CrossFit Football for the WOD and explanation.

Complete 5 rounds:

You have 1 minute to complete the following:

5 KB Swings - 2 pood
1 40 yard Suicide Run

*rest 60 seconds between rounds
*if you do not make the 1 minute mark count a penalty.

* penalty = 10 burpees at the end of the 5 rounds

Post rounds completed to comments. 

SUICIDE RUNS

To complete a 40 yard Suicide Run:

Start on the line.

Sprint out to the 10 yard line, touch the 10 yard line and sprint back to the starting line.

Turn and sprint to the 20 yard line, touch the 20 yard line and sprint back to the starting line.

Turn and sprint to the 30 yard line, touch the 30 yard line and sprint back to the starting line.

Turn and sprint to the 40 yard line, touch the 40 yard line and sprint through the starting line.

Rest.

Repeat.

To complete a 50 yard Suicide Run just push the distance out to 50 yards.

1st Annual Double Hero WOD Independence Day

4th of July
Pick two Hero WOD's and complete back to back....Good Luck!!!!Post WOD's and times.

For your edification on this day of Independence.....

At the close of the Revolutionary War in America, a perilous moment in the life of the fledgling American republic occurred as officers of the Continental Army met in Newburgh, New York, to discuss grievances and consider a possible insurrection against the rule of Congress. They were angry over the failure of Congress to honor its promises to the army regarding salary, bounties and life pensions. The officers had heard from Philadelphia that the American government was going broke and that they might not be compensated at all. On March 10, 1783, an anonymous letter was circulated among the officers of General Washington's main camp at Newburgh. It addressed those complaints and called for an unauthorized meeting of officers to be held the next day to consider possible military solutions to the problems of the civilian government and its financial woes. General Washington stopped that meeting from happening by forbidding the officers to meet at the unauthorized meeting. Instead, he suggested they meet a few days later, on March 15th, at the regular meeting of his officers. Meanwhile, another anonymous letter was circulated, this time suggesting Washington himself was sympathetic to the claims of the malcontent officers. And so, on March 15, 1783, Washington's officers gathered in a church building in Newburgh, effectively holding the fate of America in their hands. Unexpectedly, General Washington himself showed up. He was not entirely welcomed by his men, but nevertheless, personally addressed them...

Gentlemen:
By an anonymous summons, an attempt has been made to convene you together; how inconsistent with the rules of propriety, how unmilitary, and how subversive of all order and discipline, let the good sense of the army decide...
Thus much, gentlemen, I have thought it incumbent on me to observe to you, to show upon what principles I opposed the irregular and hasty meeting which was proposed to have been held on Tuesday last - and not because I wanted a disposition to give you every opportunity consistent with your own honor, and the dignity of the army, to make known your grievances. If my conduct heretofore has not evinced to you that I have been a faithful friend to the army, my declaration of it at this time would be equally unavailing and improper. But as I was among the first who embarked in the cause of our common country. As I have never left your side one moment, but when called from you on public duty. As I have been the constant companion and witness of your distresses, and not among the last to feel and acknowledge your merits. As I have ever considered my own military reputation as inseparably connected with that of the army. As my heart has ever expanded with joy, when I have heard its praises, and my indignation has arisen, when the mouth of detraction has been opened against it, it can scarcely be supposed, at this late stage of the war, that I am indifferent to its interests.
But how are they to be promoted? The way is plain, says the anonymous addresser. If war continues, remove into the unsettled country, there establish yourselves, and leave an ungrateful country to defend itself. But who are they to defend? Our wives, our children, our farms, and other property which we leave behind us. Or, in this state of hostile separation, are we to take the two first (the latter cannot be removed) to perish in a wilderness, with hunger, cold, and nakedness? If peace takes place, never sheathe your swords, says he, until you have obtained full and ample justice; this dreadful alternative, of either deserting our country in the extremest hour of her distress or turning our arms against it (which is the apparent object, unless Congress can be compelled into instant compliance), has something so shocking in it that humanity revolts at the idea. My God! What can this writer have in view, by recommending such measures? Can he be a friend to the army? Can he be a friend to this country? Rather, is he not an insidious foe? Some emissary, perhaps, from New York, plotting the ruin of both, by sowing the seeds of discord and separation between the civil and military powers of the continent? And what a compliment does he pay to our understandings when he recommends measures in either alternative, impracticable in their nature?
I cannot, in justice to my own belief, and what I have great reason to conceive is the intention of Congress, conclude this address, without giving it as my decided opinion, that that honorable body entertain exalted sentiments of the services of the army; and, from a full conviction of its merits and sufferings, will do it complete justice. That their endeavors to discover and establish funds for this purpose have been unwearied, and will not cease till they have succeeded, I have not a doubt. But, like all other large bodies, where there is a variety of different interests to reconcile, their deliberations are slow. Why, then, should we distrust them? And, in consequence of that distrust, adopt measures which may cast a shade over that glory which has been so justly acquired; and tarnish the reputation of an army which is celebrated through all Europe, for its fortitude and patriotism? And for what is this done? To bring the object we seek nearer? No! most certainly, in my opinion, it will cast it at a greater distance.
For myself (and I take no merit in giving the assurance, being induced to it from principles of gratitude, veracity, and justice), a grateful sense of the confidence you have ever placed in me, a recollection of the cheerful assistance and prompt obedience I have experienced from you, under every vicissitude of fortune, and the sincere affection I feel for an army I have so long had the honor to command will oblige me to declare, in this public and solemn manner, that, in the attainment of complete justice for all your toils and dangers, and in the gratification of every wish, so far as may be done consistently with the great duty I owe my country and those powers we are bound to respect, you may freely command my services to the utmost of my abilities.
While I give you these assurances, and pledge myself in the most unequivocal manner to exert whatever ability I am possessed of in your favor, let me entreat you, gentlemen, on your part, not to take any measures which, viewed in the calm light of reason, will lessen the dignity and sully the glory you have hitherto maintained; let me request you to rely on the plighted faith of your country, and place a full confidence in the purity of the intentions of Congress; that, previous to your dissolution as an army, they will cause all your accounts to be fairly liquidated, as directed in their resolutions, which were published to you two days ago, and that they will adopt the most effectual measures in their power to render ample justice to you, for your faithful and meritorious services. And let me conjure you, in the name of our common country, as you value your own sacred honor, as you respect the rights of humanity, and as you regard the military and national character of America, to express your utmost horror and detestation of the man who wishes, under any specious pretenses, to overturn the liberties of our country, and who wickedly attempts to open the floodgates of civil discord and deluge our rising empire in blood.
By thus determining and thus acting, you will pursue the plain and direct road to the attainment of your wishes. You will defeat the insidious designs of our enemies, who are compelled to resort from open force to secret artifice. You will give one more distinguished proof of unexampled patriotism and patient virtue, rising superior to the pressure of the most complicated sufferings. And you will, by the dignity of your conduct, afford occasion for posterity to say, when speaking of the glorious example you have exhibited to mankind, "Had this day been wanting, the world had never seen the last stage of perfection to which human nature is capable of attaining."
General George Washington - March 15, 1783

Hammer Gone Bad

Warm - Up

Dynamic Jumps

5 Rounds

5 Broad Jumps

5 High Jumps (Jump as high as you can, knees up to chest)

5 Thruster Jumps

Power Work/METCON

Buy-In - 80 Snatches @ 50 1RM

Hammer Gone Bad

Complete 3 rounds of the following of:

Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds
*Score total reps per round.

Post total score to comments.

Buy-in

Warm-Up

8 x 100m 

Run as fast as you can for each sprint.

Focus on foot turnover.

MET-Con

Buy in - 100 Push Press at 50% 1RM

10 Min AMRAP - 

5 Power Clean 115#

10 Burpees

15 Double Unders

Post Rounds and total time to complete buy-in and AMRAP

Hero WOD...

Pick a Hero WOD and give it your all.

Our suggestion...

Brenton...

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Following the main site...

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

Post rounds completed.

Dirty 6

Dirty 6

For time.

2 Rounds.

50 Push-Ups
50 Sit-ups
50 Burpees
50 Lunges
50 Squats
50 95# Shoulder to overhead

Following CrossFit Football...

Find your 3RM Deadlift

-then-

50 Handstand Push Ups
100 Pull ups
*Complete 50 HSPU by coming from lockout to top of your heading touching the ground.
*Complete 100 Pull Ups using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
*Rest as needed to complete in the least amount of sets.
*Coming off the bar or out of the handstand constitutes the ending of a set.

Following Outlaw CrossFit today...

7X1 Clean and jerk – work up to a heavy single, rest 60 sec.

-then-

21-15-9 of:
OHS 115/75#
T2B
For time

Hero Day

Pick a Hero WOD and give it your all.

Our suggestion...

Murph

For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Cindy

Phase 1 - Sprints

8 x 100m

Post times.

Phase 2 - Cindy

20 min AMRAP

5 Pull-ups
10 Push-ups
15 Air Squats

Post Rounds

Burgener WOD

Today there will be one phase and one WOD.

Burgener Total
Snatch 1 Rep
Clean & Jerk 1 Rep
Front Squat 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts max attempts are allowed.
*Total must be done in the specified order.