Tuesday, July 31, 2012

CrossFit Mainpage WOD

3 Rounds

15 Hang Power Clean
15 Burpees

Monday, July 30, 2012


100 OHS 115#


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

Friday, July 27, 2012


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

Thursday, July 26, 2012


400 Double Unders


8 x 400 Sprints


10 Rope Ascents 15'

Wednesday, July 25, 2012


Drink Water


CrossFit Rifles WOD 1

135# for all lifts

Run 1 Mile


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


Run 1 Mile.

Post total time.

Tuesday, July 24, 2012


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


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

Monday, July 23, 2012


50 Strict Pull-Ups


10 Min AMRAP

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


2k Row

CrossFit Games men running SOI-W OC

Friday, July 20, 2012

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

Thursday, July 19, 2012

Wednesday, July 18, 2012

Clean and Jerk/Burpee/Runs

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


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

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.

Friday, July 13, 2012

Thursday, July 12, 2012

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

Wednesday, July 11, 2012

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

Tuesday, July 10, 2012


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.

Monday, July 9, 2012

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.

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

Friday, July 6, 2012

100 Burpee Pull-Ups

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


Row 2k.

Post time.


100 Burpee Pull-ups

Post time.

Thursday, July 5, 2012


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. 


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.
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

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...

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.
Post total score to comments.

Monday, July 2, 2012



8 x 100m 
Run as fast as you can for each sprint.
Focus on foot turnover.


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