We are a CrossFit affiliate aboard Camp Geiger, North Carolina. Our mission is to facilitate constantly varied, high intensity functional training in order to develop a fitter warfighter.
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.
Thursday, June 28, 2012
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
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.
Monday, June 25, 2012
Following Outlaw CrossFit today...
7X1 Clean and jerk – work up to a heavy single, rest 60 sec.
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.
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.
This week we will be establishing our PR's. You have the option to conduct the PR WOD's or the typical programming. PR - are the PR Rx'd workouts.
Phase 1
Row 1k
Phase 2 - PR Squat
12-10-8-5-5-5
-or-
Fight Gone Bad...
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
DT"
Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Post time to comments.
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
This morning we will be running our First Annual CrossFit for Hope training session. We will be starting at 0900 so plan to show up early to ensure we all start on time. Looking forward to a great turn-out.
The workout is as follows:
Three rounds of: Burpees 75 pound Power snatch Box jump, 24" box 75 pound Thruster Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
Three rounds of: Burpees 75 pound Power snatch Box jump, 24" box 75 pound Thruster Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.
100 Pull-ups in as least sets as possible and rest at least 1 min between max sets. - Example break down 20-rest 1 min-20-rest 1 min-20-rest 1 min-16-rest 1 min-16-rest 1 min-14-rest 1 min-14 = 100
Phase 2 - Power 1 - Deadlift
"Optimal load for maximal power gains depends on nature of excercise and experience of athlete"
- Kawamori N et al. J Strength Cond Res. 2004; 18(3):675-84
If you have do not have good form or are new to Crossfit, train with 30% -45% of 1 RM
If you are experienced, train with 40% - 70% 1RM
10 Rounds of:
10 Deadlift (50 % 1RM for deadlift weight)
10 Push Press (50 % 1RM for push press weight)
Example would be a 410# DL and 185# PP - Weights for this workout would be 205# for DL and 95# for push press.
Post time and weight.
