20131220

For time:
Run 800 meters
95 pound thruster, 21 reps
L pullup, 21 reps

Post time to comments.

20131219

Bench press 3-3-3-3-3 reps

Post loads to comments.

20131218

10 rounds for time of:
12 burpees
12 pullups

Post time to comments.

20131217

10 rounds, each for distance, of:
Row for 1 minute

Rest 1 minute in between rounds.  Score is the total number of meters rowed over all ten rounds.  Post distance to comments.

20131216

As many rounds as possible in 10 minutes of:
115 pound push press, 7 reps
Toes to bar, 9 reps
1.5 pood kettlebell swing, 12 reps

Post rounds completed to comments.

20131213

Five rounds for time:
Run 400 meters
95 pound clean and jerk, 10 reps
20 GHD situps

Post time to comments.

20131212

"Baseline"

For time:
Row 500 meters
40 squats
30 situps
20 pushups
10 pullups

Post time to comments.

20131211

Press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

20131210

"Tabata Something Else"

Tabata pullups
Tabata pushups
Tabata situps
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes total for each exercise).   For this workout, there is no additional rest in between exercises.

Post total number of reps to comments.

20131209

"Randy"

For time
75 power snatches, 75 pounds

Post time to comments.

20131206

10 rounds for time:
3 back squats, 185 pounds
3 muscle ups

Post time to comments.

20131205

As many rounds as possible in 12 minutes of:
8 pushups
10 medicine ball squat cleans, 20 pound ball
12 AbMat situps

Post rounds and reps completed to comments.

20131204

Sumo deadlift high pull 3-3-3-3-3 reps

Post loads to comments.

20131203

Row 5K.

Post time to comments.

20131202

"Fran"

21-15-9 reps for time of:
Thrusters, 95 pounds
Pull ups

Post time to comments.

20131129

3 rounds, each for time, of:
Run 800 meters

Rest as needed between efforts.  Post time for each effort to comments.

20131128

Snatch 5-5-5-3-3-1-1 reps

Post loads to comments.

20131127

Five rounds for time of:

Double unders, 50 reps
Bodyweight bench press, 10 reps

Post time to comments.

20131126

As many rounds as possible in 12 minutes of:
5 strict (no kipping) pullups
7 push press, 135 pounds
9 knees to elbows

Post rounds and reps completed to comments.

20131125

"Tag team"

For time:
15 95 pound thrusters/15 pullups
Run 400 meters/21 1.5 pood kettlebell swings/12 pullups
50 wall ball shots, 20 pound ball
5 pushups/10 burpees/Run 400 meters
10 135 pound clean and jerks
15 225 pound deadlifts/15 handstand pushups
15 135 pound cleans/15 ring dips

Post time to comments. 

20131122

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post total to comments.

20131121

Rest day

20131120

Run 10K

Post time to comments.

20131119

5 rounds of:
Max reps pullups, one minute
Rest one minute
Max reps pushups, one minute
Rest one minute

Post reps for each round and total reps to comments.

20131118

10 rounds for time:
5 deadlifts, 135 pounds
10 squats
Run 100 meters

Post time to comments.

20131115

5 rounds, each for time, of:
Row 500 meters

Rest exactly three minutes between efforts.  Post time for each effort to comments.

20131114

As many rounds as possible in 15 minutes of:
225 pound deadlift, 5 reps
10 ring dips
Ring L sit, 15 seconds

Post rounds and reps completed to comments.

20131113

"Lucy"

5 rounds for time:
5 pushups
10 burpees
Run 400 meters

Post time to comments.

20131112

Squat clean 1-1-1-1-1-1-1 reps

Post loads to comments.

20131111

Pick a hero workout.

Post workout and score to comments. 

20131108

As many rounds as possible in 15 minutes of:
1 push press, 115 pounds
1 strict pullup
3 push press, 115 pounds
3 strict pullups
5 push press, 115 pounds
5 strict pullups

Post rounds completed to comments. 

20131107

As many rounds as possible in 20 minutes of:
Row 250 meters
25 pushups

Post number of rounds completed to comments.

20131106

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the 15 sets.

Post loads to comments.

20131105

3 rounds for time of:
15 power cleans, 135 pounds
15 burpees

Use a target one foot above standing max reach for the burpees.

Post times to comments.

20131104

"Murph"

For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition the pullups, pushups, and squats as needed.  Start and finish with a one-mile run.  If you have a 20 pound vest or body armor, wear it.

Post time to comments.

20131101

"J.T."

21-15-9 reps for time of:
Handstand pushups
Ring dips
Pushups

Post time to comments. 

20131031

15-rep max clean and jerk

There is no time limit, but the weight cannot be rested on the ground.  Resting at the hang, rack, or overhead is O.K. At the ground, the athlete must touch and go.  That means you can't stop on the ground to reset your grip or for any other reason.  Touch and go only.  Anything other than touch and go makes the set a failure and you must start again.  

Post load to comments.   

20131030

"Cindy"

As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Post number of rounds and reps completed to comments. 

20131029

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

20131028

"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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.  Begin time for muscle-ups immediately after the last 10 second rest interval.  Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

20131025

3 rounds, each for time, of:
8 renegade man-makers, 25 pound dumbbells
10 knees to elbows
12 thrusters, 95 pounds
14 pullups
Run 400 meters

Rest exactly two minutes between rounds.  Post time for each round to comments.

20131024

Bench press 5-5-5-5-5 reps

Post loads to comments.

20131023

10 rounds, each for time of:
Sprint 100 meters

Rest 90 seconds between efforts.

Post time for each effort to comments.

20131022

"Grace"

For time:
30 clean and jerks, 135 pounds

Post time to comments.

20131021

"GI Jane"

For time:
100 burpee pullups

Post times to comments.

20131018

"Helen"

Three rounds for time of:

Run 400 meters
21 kettlebell swings, 1.5 pood
12 pullups

Post time to comments.

20131017

21-15-9 reps for time:
Overhead squat, 95 pounds
Ring dips

Post time to comments.

20131016

Tabata squats
Tabata pullups
Tabata pushups
Tabata push press, 45 pounds
Tabata deadlift, 95 pounds

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes total for each exercise).  Score for each exercise is the least number of reps performed in any of the eight intervals.  Rest one minute after each exercise.

Post score for each exercise to comments.   

20131015

Hang power clean 3-3-3-3-3 reps

Post loads to comments.

20131014

3 rounds for time:

Run 400 meters
50 burpees
Row 500 meters

Post time to comments.

20131011

Press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

20131010

As many rounds as possible in 20 minutes of:
10 squats
5 burpees
5 sumo deadlift high pulls, 95 pounds

Post rounds completed to comments.

20131009

"Acid bath"

50-35-20 reps for time of:
Deadlift, 135 pounds
Knees to elbows
Box jumps, 20 inch box

Post time to comments.

20131008

Row 30 minutes for distance.

Post total distance rowed to comments.

20131007

"DSF"

For time:
9 thrusters, 95 pounds
21 pullups
15 thrusters, 95 pounds
15 pullups
21 thrusters, 95 pounds
9 pullups

Post time to comments.

20131004

"Nicole"

As many rounds as possible in 20 minutes:
Run 400m
Max rep pull-ups

Post total number of pull-ups completed to comments.

20131003

Front squat 1-1-1-1-1-1-1 reps

Post loads to comments.

20131002

Three rounds for time:
25 burpees
25 back extensions
25 double unders
25 kettlebell swings, 1.5 pood

Post time to comments.

20131001

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

20130930

For time:
100 L pull-ups

Post time to comments.

20130927

"Kelly"

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 wall ball shots, 20 pound ball

Post time to comments.

20130926

"Hamburger"

For time:
50 dumbbell deadlifts, 50 pound dumbbells
50 pullups
50 dumbbell deadlifts, 50 pound dumbbells
50 pushups
50 dumbbell deadlifts, 50 pound dumbbells
50 situps
50 dumbbell deadlifts, 50 pound dumbbells
50 squats

Post time to comments.

20130925

Overhead squat 5-5-5-5-5 reps

Post loads to comments.

20130924

7 rounds for time:
7 thrusters, 75 pounds
7 burpees
7 pullups

Post time to comments.

20130923

"Barbara"

Five rounds for time of:
20 pullups
30 pushups
40 situps
50 squats

Rest precisely three minutes between each round.

Post times to comments.

20130920

Weighted dips 1-1-1-1-1 reps

Post loads to comments.

20130919

Three rounds for time:

Row 500 meters
Bodyweight deadlift, 12 reps
20 inch box jumps, 21 reps

Post time to comments.

20130918

Tabata Something Else

Perform Tabata intervals (20 seconds on, 10 seconds off, for a total of 8 rounds or 4 minutes) of the following exercises:

Pullups
Pushups
Situps
Squats

There is no additional rest between exercises.  Post total reps completed to comments.

20130917

Weighted pullups 1-1-1-1-1 reps

Post loads to comments.

20130916

"Karen"

For time:
150 wall ball shots, 20 pound ball

Post time to comments.

20130913

As many rounds as possible in 12 minutes of:
7 burpees
7 knees to elbows

Post rounds completed to comments.

20130912

Deadlift 7-7-7-7-7 reps

Do not bounce the weight or "touch and go" at the bottom.  The bar must come to a complete dead stop on the floor at the end of each rep.

Post loads to comments.

20130911

9 rounds for time:
11 pullups
11 GHD situps
11 wall ball shots, 20 pound ball
11 ring dips
11 walking lunge steps

Then, row 2001 meters

Post total time to comments.

20130910

"Griff"

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Post time to comments.

20130909

For time:
150 pushups

Every time your chest touches the ground or you rest in anything other than the up/front leaning rest position, count a penalty and sprint 100 meters. 

Post time and number of penalties to comments. 

20130906

Squat clean 3-3-3-3-3 reps

Post loads to comments.

20130905

As many rounds as possible in 12 minutes of:
95 pound sumo deadlift high pull, 21 reps
95 pound push press, 21 reps

Post rounds and reps completed to comments.

20130904

Run 5K.

Post time to comments.

20130903

Five rounds for time:
95 pound overhead squat, 10 reps
10 burpees

Post time to comments.

20130902

"Hotshots 19"

Six rounds for time:
30 squats
135 pound power clean, 19 reps
7 strict pullups
Run 400 meters

Post time to comments.

20130830

Five rounds for time of:
5 power cleans, 135 pounds
20 double unders

Post time to comments.

20130829

3x800 meter run

Rest as needed between efforts.

Post time for each effort to comments.

20130828

"Lynn"

5 rounds of:
Bodyweight bench press, max reps
Pull ups, max reps

Post total reps to comments.

20130827

For time:
60 box jumps
50 GHD situps
40 kettlebell swings, 1.5 pood
30 ring dips
20 2-for-1 wallball shots, 20 pound ball
1000 meter row

Post time to comments.

20130826

Press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

20130823

As many rounds as possible in 20 minutes of:
5 pullups
10 wall ball shots, 20 pound ball
15 GHD situps

Post rounds and reps completed to comments.

20130822

Four rounds for time:
Run 400m
50 squats

Post time to comments.

20130821

10-9-8-7-6-5-4-3-2-1 reps for time of the following triplet:
Ring pullups
Push press, 95 pounds
Box jumps

Post time to comments.

20130820

Front squat 5-5-5-5-5 reps

Post loads to comments.

20130819

Five rounds for time:
Run 400m
135 pound clean and jerk, 5 reps

Post time to comments.

20130816

For time:

Run 800 meters
50 box jumps, 24 inch box
50 pullups
Row 1000 meters
50 kettlebell swings, 1.5 pood
50 pushups
Run 800 meters

Post time to comments.

20130815

As many reps as possible in 7 minutes of:

Burpees

Post total reps completed to comments.

20130814

Three rounds for time:

Run 800 meters
50 wall ball shots, 20 pound ball

20130813

For time:

30 muscle ups

Post time to comments.

20130812

"Fran"

3 rounds, 21-15-9 reps, for time:
95 pound thrusters
Pull ups

Post time to comments.

20130809

"Cindy's Fat Angry Sister"

As many rounds as possible in 20 minutes of:
15 pullups
30 pushups
45 squats

Post rounds completed to comments. 

20130808

Thruster 5-5-3-3-1 reps

Post loads to comments.

20130807

For time:
Row 5K

Post time to comments.

20130806

30 rounds for time of:
1 135 pound clean and jerk
1 burpee ring pullup

Post time to comments.

20130805

As many rounds as possible in 15 minutes of:
8 wallball shots (20 pound ball, 10 foot target)
5 135 pound deadlifts
11 pushups

Post rounds completed to comments.

We'll begin running heats of this workout, programmed in honor of Sergeant Paul Mauser, at 1100.  All participants are encouraged to donate to the Wounded Warrior Project, either by visiting the link or by bringing cash or check with you to the event. 

20130802

As many rounds as possible in 12 minutes of:
10 burpees
25 double unders

Post rounds completed to comments.

20130801

Back squat 5-5-5-5-5 reps

Post loads to comments.


CROSSFIT RIFLES EVENT: "MIGHTY MAUSE"--MONDAY, 5 AUGUST AT 1100
At 1100 on Monday, 5 August 2013, CrossFit Rifles will be reserved for a special event honoring the life of Sergeant Paul Mauser, who was killed on 5 August 2011 while training his students.  There will be a group WOD, modeled after CrossFit's "hero" workouts, honoring Sergeant Mauser.  All are invited to participate.  Participants are also invited--but NOT required--to make a monetary contribution to the Wounded Warrior Project in Sergeant Mauser's honor.  Contributions may be made as a lump sum or as a fixed dollar amount per round completed on the workout.  Captain Reed will collect contributions at the gym on Monday, or you can visit the site linked above to donate.  Spread the word about this event; we want as many people as possible to come out to honor a fallen Marine Combat Instructor and raise money for a good cause.  If you do plan to attend please let your Company chain of command know or email crossfitrifles@gmail.com so we know roughly how many to expect.        

20130731

"Helen"

3 rounds for time of:
400m run
21 1.5-pood kettlebell swings
12 pullups

Post times to comments.

20130730

10 rounds for time:
15 135-pound deadlifts
15 pushups

Post times to comments.

20130729

40 rds for time:

1 rep, Wall ball 2-for-1
1 Burpee

After catching the ball, drop into burpee with hands still on ball and transition into the burpee in one fluid movement. After the pushup, clean ball up and move directly into next Wall Ball shot.

20130726

Run 5k for time.

20130725

Deadlift 3-3-3-3-3 reps

20130724

Two rounds for time of:

Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps

20130723

For time:

Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

20130722

Three rounds for time of:

Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

20130718

Power Clean

2-2-2-2-2

Focus on form and increase load as you progress through sets. Don't remove weight once you put it on the bar.

20130717

For time:

25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 50 reps
100 Double-unders
Row 500m
25 pull ups

20130716

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

20130715

Seven rounds of:

35 Double-unders
1 Snatch

20130711

21-15-9  for time:

225 pound Deadlift
95 pound Thruster

20130710

Back squat

2-2-2-2-2

Then

Tabata sprints, 4 mins

20130709

30 box jumps
30 jumping pull-ups
30 KB swings at 53lbs
30 walking lunges with bar overhead
30 strict pull-ups
30 wall balls
30 burpees
60 D/u

20130708

21-15-9

Front squat, 115lb
Hand stand pushups

Rest 5 mins

then

Row 1000m for time

20130705

21-15-9

For time:

Bodyweight back squat
L pull ups

20130703

Curtis P's

100 reps or 40 mins, whichever comes first.

http://www.youtube.com/watch?v=uLff8fhPIQg

Courtesy: Rob Shaul - militaryathlete.com

20130702

Pick a Hero WOD, any Hero WOD.

20130701

Five rounds for time:

Row 500m
Rest 60 secs

20130628

Pullup-Pushup-Situp Pyramid for time:

1st round will be 1 Pullup, 2 pushups, 3 situps
2nd round: 2 Pullups, 4 Pushups, 6 Situps
3rd round: 3 Pullups, 6 Pushups, 9 Situps

Continue until you hit 10 Pullups, 20 Pushups, 30 Situps

then

Run 1 mile at a moderate pace

20130627

For time:

500m row
20 Pull ups
40 Push ups
60 Squats
80 Double unders
500m row

20130626

Deadlift

3-3-3-3-3

20130625

2012 Crossfit Games Regional: Individual Event 5

Complete the following every minute for as long as possible:

20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

20130624

Three rounds for time of:

Run 200 meters
7 Push presses, 70 pound dumbbells
14 Ring rows

20130621

Power Clean

10-8-6-4-2 reps

then

4 rds
800m sprints
2 mins rest

Target pace should be half of 1 mile goal pace

20130620

12 min Tabata Circuit

Battle ropes
Wall balls
KB swings, 1.5 pood
Hammer swings

Move through each exercise as a circuit with 20:10 work to rest ratio. Rest time will also be time to move between stations.

20130619

21-15-9

Box Jumps
Knees to Elbows
Ring Dips

20130618

6 rds for time:

Run 400m
10 weighted Burpees, 25 lbs dumbells
10 GHD sit-ups

20130617

Overhead squat

2-2-2-2-2

then

Tabata sprints, 4 minutes

201300614

For time:

5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

20130613

Squat

1-1-1-1-1

then

Deadlift

3-3-3-3-3

then

Push press

5-5-5-5-5

20130612

6 rds:

Run 800m
Rest 90 secs

20130611

5 rds for time:

Run 400m
10 sledge hammer swings
5 tire flips
10 wallballs
5 KB high pulls, each hand, @  1.5 pood

20130610

Deadlift

2-2-2-2-2

then

Row 250m
25 Double unders
Row 500m
50 Double unders
Row 750m
75 Double unders
Row 1000m

20130607

Run 8 x 400m sprints with 60 secs rest between each sprint

then

KB swing tabata @ 1.5 Pood.
Right handed swings for 8 rds then switch to left hand and repeat.

20130606

"Mary"

20 min AMRAP

5 Handstand pushups
10 one legged squats, alternating
15 pullups

20130605

15 min EMOM

135 lbs (Scale as needed)

Squat Clean, 3 reps
Push Press, 4 reps
Deadlift, 5 reps

20130604

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

20130603

5 rds for time:

30 secs battle ropes
10 Box jumps
10 KB snatches, 1 or 1.5 pood
5 Broad jumps

20130531

Run 5k. Every 2:00, drop and do 20 pushups and 20 squats.

20130530

5 rounds:

50 squats
50 double unders

20130529

20 min AMRAP:

10 pullups
10 ring dips
10 walking lunges

20130528

3 rounds:

Run 800m
30 Burpees
30 knees to elbows

20130527

5 rounds:

50 squats
30 pullups
15 Handstand pushups

20130524

50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m

20130523

21-15-9

Lunges (each leg counts as 1/2 rep)
Situps
Burpees

20130522

Run 5k, but every 2:00 do 20 pushups and 20 squats.

(Source: Shane Skowron)

20130521

Three rounds for time:

10 Weighted pull-ups
30 Back extensions

20130520

10-9-8-7-6-5-4-3-2-1 reps for time

Clean 3/4 bodyweight
Bench bodyweight
Deadlift 1 1/2 bodyweight

20130517

Five rounds for time of:

15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

20130516

With a 45lb bar, do walking lunges for 400m with the bar across your shoulders. Every fifth step, do five push presses.

20130515

15 min AMRAP

Pull ups, 10
Box jumps, 8 reps
H/s push ups, 6 reps
Power Clean, 50% bodyweight, 4 reps
Dead lift, 125% body weight, 2 reps

20130514

Continuous pull-ups

With a running clock, do one pull up the first minute, two the second minute, three the third minute....until you fail to complete a set. Then take two minutes rest and do a max set.

20130513

20 min EMOM

225 lb Dead lift, 3 reps
50 lb Dumbell push press, 5 reps
2 pood KB swings, 7 reps

20130510

Push jerk

2-2-2-2-2-2-2-2-2-2

201300509

"Cindy"

20 min AMRAP

5 Pull ups
10 Push ups
15 Squats

20130508

Three rounds for time of:

50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

20130507

Deadlift

3-3-3-3-3

20130506

For time:

Run 800m
Power clean, 30 reps @ 60% 1RM
Run 800m

20130503

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

20130502

Deadlift

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

then

6 rds:

Run 400m
rest 90 secs

20130501

5 rds for time:

Row 500m
60 secs rest

20130430

20 min AMRAP:

Burpees, 3 reps
95 lb Thruster, 6 reps
Horizontal Pull ups, 9 reps
Box jumps, 12 reps

20130429

For time:

Run 800m
50 pull ups
100 push ups
150 squats
Run 800m

20130426

3 rds for time:

135lb Hang power clean, 15 reps
15 Burpees

20130425

Kettlebell swings, 1.5 pood

6 rds for time:

Left arm swing, 8 reps
Right arm swing, 8 reps
Two Handed swing, 8 reps
Alternating grip, 8 reps

Alternating grip should be a switch from hand to hand at the top of the movement, about chin height.

20130424

10 rds for time:

5 Weighted pull ups, 35 lbs
7 Back ext

20130423

21-15-9

225lb Dead lift
135lb Overhead squat

20130422

12 min AMRAP

185lb Bench Press, 3 reps
225 lb Back squat, 5 reps

20130419

4 rds:

Run 800m
2 mins rest

20130418

21-15-9

315lb Deadlift
Box jumps

20130417

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

20130416

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

20130415

Complete as many rounds and reps as possible in 15 minutes of:

155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

20130412

Three rounds for time of:

135 pound Front squat, 12 reps
12 Burpee pull-ups

20130411

Weighted Pull ups

 3-3-3-2-2-2-1-1-1 reps

then

Run 5k at moderate pace

20130410

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

20130409

12 min AMRAP:

10 Two-for-one Wall ball shots
20 Battle ropes- Use right arm movement to count reps
10 Hammer swings
5 Tire flips

20130405

Clean and Jerk

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

20130404

10 rds

250m row
40 secs rest

20130403

15 min EMOM

135lb Power Clean, 1 rep
135lb Deadlift, 2 reps
Burpees, 3 reps

20130402

Weighted pull ups, 25lbs

1-2-3-4-5...

Continue until you fail to complete a set

then

4 x 800m sprints
2 mins recovery between sprints

20130401

Power Clean
1-1-1-1-1

then

Front Squat
3-3-3-3-3

then

Deadlift
5-5-5-5-5

Loading should be progressive during each lift. Start at a reasonable weight and increase to about 70% of 1RM.

20130329

Five rounds for time of:

135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

20130328

Row 250m
Bench press, 175lbs, 15 reps
Row 500m
Bench press, 175lbs, 12 reps
Row 750m
Bench press, 175lbs, 9 reps
Row 1000m
Bench press, 175lbs, 6 reps

20130327

Five rds for time:

75 lb Push press, 25 reps
50 Double unders

20130326

"Cindy"

20 min AMRAP

5 Pull ups
10 push ups
15 Squats

20130325

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

then

800m sprints x 4
take 2 mins recovery between sprints

Record data from CF total.

20130322

Weighted pull-ups 1-1-1-1-1-1-1 reps

20130321

Clean 3-3-3-3-3-3-3 reps

then

12 rds

200m sprint
60 secs rest

20130320

For time:

20 inch Box jump, 50 reps
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

20130319

Five rounds for time of:

Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

20130315

"Griff"

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

20130314

20 min AMRAP:

8 Wall ball shots, 20 lbs
7 Ring dips
6 Box jumps, 24" box
5 Pull ups

20130313

5 rds for time:

Run 200m
30 push ups

20130312

6 rds:

4x Power Clean to Push Press @ 175lb
4x Turkish Get up @ 53lb

Scale weight as necessary

20130311

For time:

Row 1000m
30 Handstand push ups
Run 1000m

20130308

5 rds for time:

5 pull ups
10 push ups
15 squats

then

8 rds

400m sprint
60 secs rest

20130307


10-8-6-4-2

Hang Clean 3/4 bodyweight
Bench press bodyweight
Deadlift 1 1/2 bodyweight


Hang clean: http://www.youtube.com/watch?v=Da1axAh815s

20130306

4 rds

Run 800m
90 secs active recovery

20130305

20-15-10-5 reps

Pull ups
Thrusters, 75lb
Horizontal pull ups
Wall ball 2-for-1's


Horizontal pull ups:  http://www.youtube.com/watch?v=iiH6tKHd0fQ

20130304

20 min AMRAP:

Row, 20 Calories
8 Toes-to-bar
5 tire flips
3 Power Clean, 135 lbs

20130301

Secret Service Snatch Test

Snatch a 24kg kettlebell 200 times in 10:00

-You can set the KB down as often as you need
-Change hands as often as you need

http://www.youtube.com/watch?v=n__B-fzyiiQ

Tabata Sprints
8 rds of 20 secs on, 10 secs rest

Each sprint should be an all out effort without focusing on distance.

20130228

Eight rounds for max reps of:\

75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

20130227

"Fran"

21-15-9

95lb Thruster
Pull ups

then

Run 5k

20130226

10 min AMRAP

135lb Front Squat, 5 reps
5 Hand stand push ups
10 Ring dips

then

4 rds

800m
2 mins rest

20130225

Bench Press

2-2-2-2-2-2-2-2-2-2

then

12 min AMRAP

5 L pullups
10 Box jumps
15 KB Swings

20130222

(1) 4 rds

3x front squat @ 75% 1 rep max(1RM)
3x Box jump
20m bear crawl

(2) 4 rds

10x thruster @ 75lb
5x tire flip
5x GHD sit ups

(3) 10 mins

With a continuously running clock, do 5 KB clean/press every minute.

20130221

100x wall balls for time

then

sprint 400m x 6 rounds

Pace should be 25% of 1 mile goal pace

20130220

(1) 5 rds

5x Deadlift (increase weight each rd)
3x Turkish getup @ 35lb
5x ankle to bar

(2) 3 rds

6x Hang Squat Clean @ 150lb
6x Tire flip
30m bear crawl

(3) 6 rds

5x Strict pull ups
8x dip
30-5-30 complex(30 secs left plank-5 push ups-30 secs right plank)

20130219

5x walking lunges + 5x push press for 400m

While holding a 45lb bar (or 2 x 25lb dumbells or similar load), do five  walking lunges followed by five pp's. Continue this way until you've moved 400m. Shoot for 20-30 mins.

20130218

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

20130215

"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.

20130214

3 rds for time:

12 Thrusters, 95lbs
10 Ring pull ups
8 Turkish getups, 1 pood

then

Tabata Sprints, 8 rds

20 secs all out, 10 secs recovery

20130213

21-15-9

Burpees
L pullups
Ring dips

20130212

Deadlift

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

then

10 rds:
Row 250m
45 secs rest

20130211


"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.

20130208

For time:

21-15-9
Deadlift 225lb
Handstand pushups

and

Run 4 x 800m sprints
90 secs active recovery between each sprint

Pace should be 1/2 of desired 1 mile time

20130207

Overhead Squat
3-3-3-3-3

then
For time:
10 KB swings
1 Burpee
10 KB swings
2 Burpees
10 KB swings
3 Burpees
10 KB swings
4 Burpees
...continue until you complete 10 KB swings and 10 Burpees

20130205

Three rds for time:

50 Double unders
20 Wallball 2 for 1's, 20lb

20130204

8 rds:

185 lb front squat, 3 reps
Row 250m
7 strict pullups

20130201

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

20130131

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

20130130

Run 8 x 400m sprints
90 seconds of active recovery between sets; i.e. light jog

Target pace should be 1/4 of 1 mile goal.

Ex: Desired 1 mile time is 6:00, then 400m time should be 1:30

20130129

Complete either 100 reps or 30 mins of work, whichever comes first

Curtis P's @ 75lbs

Curtis P= Power Clean + right leg lunge + left leg lunge + push press

http://www.youtube.com/watch?v=uLff8fhPIQg

20130128

20 min AMRAP

5 chest to bar pull ups
10 ring dips
95 lb overhead squat, 15 reps

20130125

Three rounds for time of:
Run 800 meters
Rest 2 minutes

20130124

Tabata Circuit-

8 or 16 mins total, adjust as needed

GHD sit ups
Rope Work
Hammer swings
5m Shuttle run

Shuttle run should be 5m sprints back and forth for the 20s work duration

Pick one rope workout from the link below or choose a few and mix it up a bit:

http://www.youtube.com/watch?v=9Q1HqE8NuF0

20130123

Run 10k

20130122

21-15-9

Power clean @ 135lb
Ring dips

20130121

Push Press

2-2-2-2-2-2-2-2-2-2

then

For time:

Run 400m
40 KB swings @ 1.5 pood
30 pullups
20 KB swings @ 1.5 pood
10 pullups
Run 400m

20130118

Five rounds for time:

500m row
135 lb thruster, 8 reps

20120117

Front Squat

3-3-3-3-3

then

Run 4 x 800m

Target pace should be half of  desired 1 mile pace.
If desired 1 mile pace is 6:00, then 800m pace is 3:00.

20130116

Five rounds for max reps:

Body weight Bench Press
Pull ups
Double unders, unbroken

20130115

For time:

75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

20130114

"Cindy"

5 Pullups
10Pushups
15 Squat

or

"Fran"

21-15-9

95lb Thruster
Pullups

20130111

15 min AMRAP:

155 lb Deadlift, 9 reps
12 push ups
15 box jumps

20130110

Thrusters:

3-3-3-3-3-3-3

20130109

Overhead Squat:

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

and

Ten rds for time:

Run or row 100m
90 secs rest

20130108

For Time:

Run 1 mile
25 pull ups
25 GHD situps
25 Hammer swings
25 Burpees
Run 1 mile

20130107

Four rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
10 Burpees

20130104

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

20130103

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

20130102

For time:

Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball