Wednesday, February 29, 2012


Ph I: Push Press
Burgener Warm Up
100 Dbl Unders

Ph II: "Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Ph III: 3 Rds
25 Hollow Rocks
25 4-ct Flutter Kicks

Tuesday, February 28, 2012

Main site time

Ph I: Snatch
Burgener Warm Up
Skill Progress Warm Up

Ph II: Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Ph III: Core
4 max Sets of Planks

Monday, February 27, 2012

Run with me

Ph I: Weighted Dip

Ph II: Endurance
rest time is the time it took you to run the 800

Ph III: Core

Saturday, February 25, 2012

Open WOD

Open WOD will begin at 0930. Ensure you are at the gym by 0900.

7min AMRAP
-the standard is the CF games standard with an object 6 inches above your normal reach
-body must make contact with the ground before jumping up
-both hands must make contact with the object or it is a no rep

Friday, February 24, 2012

PR day

Go for a new PR. Pick any benchmark and go for a new PR!

If you are doing the Open WOD tomorrow. Use this day as a rest day. The WOD will begin promptly at 0930. If you plan on competting. You need to be at the gym by 0900 so that you see the demo and proper way to conduct the exercise. This will ensure you as the athlete are aware of the proper movment and get all the necessary reps to get the best time possible. Get plenty of rest and eat well.

Thursday, February 23, 2012

Fast and Slow

Ph I: Endurance
10x100m Sprints
Your recovery time is the time of your sprint
-ensure you do an active warm up before conducting your sprints

Ph II: Squat Snatch
-the lift begins from the ground and ends with the bar in the overhead in the squat position.
-if you are unsure of the lift either go to youtube and view demo video or get with a coach

Ph III: 3 Rds for time
25 toes to bar
25 abmat sit ups
25 back xtn

Wednesday, February 22, 2012

Highs and Lows

Note: Games WOD comes out tonight. If you are competing in the Games. Use either today as a rest day or if you plan on coming to do the Open on Saturday, omit PR Day on Friday.

Ph I: Active Warm Up
100 Double Unders
5 Muscle Ups

Ph II: For Time
10 HSPU's
20 Wall Ball's @ 20
30 Toes to Bar
500 M Row
40 Jumping Pull Ups
50 Push Press 65lbs
60 SDHP  65lbs
400m run 45/35/25 lb plate

Ph III: Core
50 GHD's
50 KTE's

Tuesday, February 21, 2012


Ph I: Clean and Jerk
Pick a Skill and work it for 15 mins

Ph II: For Time
50,40,30,20,10 KB swings @ 1.5/1 Pood
10,20,30,40,50 Burpees

Ph III: Core
50 Back Xtn
100 Flutter Kicks: 4 counts for advanced 
50 V-up's

Monday, February 20, 2012

Get It!

Ph I : Front Squat

Ph II: 5 Rds for time
250 m row
20 Box Jumps @24
15 Push Press @95lbs
-wait 5 mins then do Ph III

Ph III: 3 Rds for time
20 Abmat situps
20 KTE
20 hollow rocks

Saturday, February 18, 2012

Group Day

Group Session Today starts at 0900.
Limited number of sizes left for Black and Gray t-shirts. Get yours now before they are gone.

Group WOD
"Evil Twins"
For Time:
500 M Row
9 Push Presses 9655 lbs
9 Front Squats 95/65 lbs
9 Push Presses 95/65 lbs
9 Front Squats 95/65 lbs
(Must re-clean bar between all sets)
400m Run
9 Ring Dips
9 KB SDHPs 2/1.5 poods
9 Ring Dips
9 KB SDHPs 2/1.5 poods
Post total time.
Half group can start with first twin.
Other half can start with second twin.

Friday, February 17, 2012

PR Day

PR Day. Pick a benchmark workout and go for a new PR!

Group Session will run tomorrow at 0900. Grab a friend and come out for a good time and a great WOD!

Thursday, February 16, 2012

Power play

Ph I: Skill work
Handstand walk
take 15 mins and work the skill or just getting in the handstand possision.

Ph II: 21-15-9
Power Cleans @135
400 M Run

Ph III: Active Cool Down
3 Rounds of Battling Ropes at 1 min
100 Flutter Kicks at 4 count

Wednesday, February 15, 2012

Up we go

Ph I: Dynaminc Warmup
50 Double Unders and stretching for 10 minutes

Ph II: For Time
30 Box Jumps @24 inches
40 Pull ups
50 SDHP's @1.5 Pood
60 Abmat Sit ups
70 Burppees
800 Meter Run

Ph III: Core
150 Reverse Crunches

Tuesday, February 14, 2012

Hearts Day

Ph I: Deadlift

5 Power Cleans @135
10 Burpee Pull ups
20 Double Unders

Ph III: Core
100 Russian Twists on GHD with 25/35/45lb plate

Monday, February 13, 2012


Ph I: Bench

Ph II: For Time
Row 500 m
Run 800 m
Row 500 m
Run 800 m
Row 500 m
Run 800 m

Ph III: 100 Hollow Rocks

Saturday, February 11, 2012

Group Session

Group session begins at 0900. Team WOD below.

If you havent purchased a t-shirt, gray and black will be available for purchase during the open gym session.

CrossFit Rifles Tour
1 min on 30 sec off Per Exercise
Station 1
Row for calories
Station 2
back extensions
GHD Situps
Station 3
Squat Jumps
Row for Meters
Station 4
Box Jumps (24/20)
Station 5
Wall ball (20/14)
Slamballs (30/20)
Station 6
KB one arm swing L (1.5 / 1)
KB one arm swing R (1.5 / 1)
Station 7
Squat holding plate (45 / 25) Bear Hug the plate
toes to bar
Station 8
10m sprints
Station 9
DB Snatch L (35/ 20) start group 9
DB Snatch R (35/ 20)
Bar Dips
Around the gym ... score is total reps

Friday, February 10, 2012

PR Day

Pick a Benchmark workout and go for a new PR!

Group Session starts at 0900 on Saturday. Bring a friend and come out for a great WOD and a good time.

Thursday, February 9, 2012

Downhill Slide

Ph I: Active Warm Up
Max effort 100 M Row
Bench Press

Ph II:  20,18,16,14,12,10,8,6,4,2 
Wall Ball @ 20
Kettlebell Swing @ 1.5 Pood
Double Unders

Ph III: Core
L-Sits x4 max holds
Battling Ropes x 4 at 1 min 30 sec rest b/w sets

Wednesday, February 8, 2012



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

Ph III: 200 Ab Mat Sit ups

Tuesday, February 7, 2012


Ph I: Heavy Thruster

Ph II: For Time
500 m Row
15 Push-ups
15 Ring Rows
15 Push-ups
15 Ring Rows
15 Push-ups
15 Ring Rows
15 Push-ups
15 Ring Rows
500 m Row

Ph III: Strict Toes to Bar

Monday, February 6, 2012

CrossFit Total

CrossFit Total
Back Squat
-Find 1rm in each of the lifts
-have 7 attempts to find 1rm in each lift

Saturday, February 4, 2012

Group Day

Group Session starts at 0900. Come on out for a great time and good WOD.

RokFit Cyber series WOD sessions can be recorded for submission and will be performed tomorrow. WOD's below.

Group WOD
OHS 135/95
Bar Facing Burpees
OPT Pull Ups (Chin must break the plain)
Dumbell Ground to overhead 50/35
Box Jumps 30/24 -full hip xtn

Friday, February 3, 2012

PR Day

PR day, take a Benchmark workout and go for a new PR!

Tomorrow will be a group session starting at 0900. 

On Saturday, for those doing the RokFit Cyber series or Garage Gym WOD. There will be a camera there to record your WOD. If you havent signed up, you can cheer on those competing.

Thursday, February 2, 2012

Dynamic Duo

Ph I: Skill/Strength
Skill: Turkish Get Ups
work for 15 mins getting up with proper form and balance
Power Clean

Ph II: 21, 15, 9
Squat Snatch 95 lbs
Pull-up - Chest To Bar

Ph III: Core/Active Cool Down
Battling conditioning ropes
4rds at 1 min each

Wednesday, February 1, 2012


Ph I: Shoulder Press

Ph II: "Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Ph III: Core
Back Xtn
Russian Twists on GHD