CrossFit Mainpage WOD
3 Rounds
15 Hang Power Clean
15 Burpees
Tuesday, July 31, 2012
Monday, July 30, 2012
Friday, July 27, 2012
Thursday, July 26, 2012
Wednesday, July 25, 2012
Tuesday, July 24, 2012
Monday, July 23, 2012
Friday, July 20, 2012
Thursday, July 19, 2012
Wednesday, July 18, 2012
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.
-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.
Tuesday, July 17, 2012
Monday, July 16, 2012
Friday, July 13, 2012
Thursday, July 12, 2012
Wednesday, July 11, 2012
Tuesday, July 10, 2012
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.
Post loads and times to comments.
Monday, July 9, 2012
Friday, July 6, 2012
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.
Warm-Up
Row 2k.
Post time.
METCON
100 Burpee Pull-ups
Post time.
Thursday, July 5, 2012
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
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
*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.
Wednesday, July 4, 2012
1st Annual Double Hero WOD Independence Day
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
Tuesday, July 3, 2012
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.
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.
Monday, July 2, 2012
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
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