20130801

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

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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

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20130730

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

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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