Ph I:
Bent Over Row 5x5
Ph II: 10's and 5's
3 rounds for time
800 M Run
5 Snatch Balance 75lbs
10 HSPU
5 Thrusters @ 115
10 Medicine Ball Cleans (MBC) @ 20lbs
5 Muscle Ups
10 KB Swings @ 1.5 Pood
-100 Dbl Unders to buy out on Final Round
Ph III: Core
3x10 Strict Toes to Bar
-Note: Buy out means you only do the double unders on your last round. No Sub for Double Unders. Singles do not count. Gut it out and get it done!
Wednesday, August 31, 2011
Tuesday, August 30, 2011
11/08/31
Ph I:
400 M x3 1 Min rest b/w runs
Skill work: Pick Muscle Up, HandStand Push Up/Walk, Snatch or Dbl Unders
Ph II: 6 Rds for Time
100 M Row
5 Power Cleans @ 155
20 Box Jumps 24 in Box
Ph III:
200 Ab Mat Situps
If you take a break, you do flutter kicks.
400 M x3 1 Min rest b/w runs
Skill work: Pick Muscle Up, HandStand Push Up/Walk, Snatch or Dbl Unders
Ph II: 6 Rds for Time
100 M Row
5 Power Cleans @ 155
20 Box Jumps 24 in Box
Ph III:
200 Ab Mat Situps
If you take a break, you do flutter kicks.
11/08/30
Ph I: Endurance
5 K
Ph II: Strength Day for METCON
Deadlift
5x5
Ph III:
100 Glute Ham Delt Sit Ups
5 K
Ph II: Strength Day for METCON
Deadlift
5x5
Ph III:
100 Glute Ham Delt Sit Ups
Monday, August 29, 2011
11/08/29
Ph I:
1 Mile Run
Ph II: 20 Min AMRAP
5 Front Squat @ 155
10 Hand Relase Push Ups
15 Double Unders
20 Ring Dips
Ph III: Core -3 Rounds
2 Min Front Plank
90 Seconds for each side
1 Mile Run
Ph II: 20 Min AMRAP
5 Front Squat @ 155
10 Hand Relase Push Ups
15 Double Unders
20 Ring Dips
Ph III: Core -3 Rounds
2 Min Front Plank
90 Seconds for each side
Thursday, August 25, 2011
11/08/26
Pr Friday. Pick a Hero or Girl WOD and go for a new PR.
Reminder: No Wives Class Saturday due to Hurricane Irene.
Reminder: No Wives Class Saturday due to Hurricane Irene.
Wednesday, August 24, 2011
11/08/24
Ph I: Strength/Sklls
3x5 Power Cleans
-Work Muscle up progression if you are still unable to do
-Hand Stand or Hand Stand Walk
Ph II: 3 Rounds for time
25 Box Jumps
25 Double Unders
25 Burpees
500 M Row
Ph III: Core
3x10 Toes to Bar
3x5 Power Cleans
-Work Muscle up progression if you are still unable to do
-Hand Stand or Hand Stand Walk
Ph II: 3 Rounds for time
25 Box Jumps
25 Double Unders
25 Burpees
500 M Row
Ph III: Core
3x10 Toes to Bar
Tuesday, August 23, 2011
11/08/24
Ph1: Strength
Coach Burgener Warm Up
-If you dont know. Go to youtube and you can ck it out.
3x5 Push Press
65,75,85 of 1R Max
Ph II: 5 rds For Time "Kiss your legs goodbye"
400 M Run
5 Snatch @ 95
10 Power Cleans @155
15 GHD Sit Ups
20 Box Jumps
25 KB Swings @ 1 pood
Ph III: Core/Daily Challenge
100-200 Ab Mat Situps: shoot for 200
Sampson Stretch
Coach Burgener Warm Up
-If you dont know. Go to youtube and you can ck it out.
3x5 Push Press
65,75,85 of 1R Max
Ph II: 5 rds For Time "Kiss your legs goodbye"
400 M Run
5 Snatch @ 95
10 Power Cleans @155
15 GHD Sit Ups
20 Box Jumps
25 KB Swings @ 1 pood
Ph III: Core/Daily Challenge
100-200 Ab Mat Situps: shoot for 200
Sampson Stretch
11/08/23
Ph I: Endurance
Run 1 Mile at 3 mile pace. Shoot for a new pr
Ph II: 21-15-9
OHS at 135
Push-ups
Ph III: Core
Plank
90 Front - 45seconds each side
Run 1 Mile at 3 mile pace. Shoot for a new pr
Ph II: 21-15-9
OHS at 135
Push-ups
Ph III: Core
Plank
90 Front - 45seconds each side
Monday, August 22, 2011
11/08/22
Ph 1: Strength
3x5 Bench Press
65, 75, 85% of 1 Rep Max
Ph II: 20 MIN AMRAP
10 Ring Dips
5 Sumo Deadlift High Pull @ 115 lbs
5 HSPU
25 Walking Lunge
Ph III: Core
75 GHDSU
3x5 Bench Press
65, 75, 85% of 1 Rep Max
Ph II: 20 MIN AMRAP
10 Ring Dips
5 Sumo Deadlift High Pull @ 115 lbs
5 HSPU
25 Walking Lunge
Ph III: Core
75 GHDSU
Friday, August 19, 2011
11/08/20
The Gym has moved to Bldg TC762. Wives session starts at 0900. Look forward to everyone being there.
Rest Day or work skills:
Double Unders, Handstand Pushup, Muscle Ups. or pick one your weak in and go for it.
Rest Day or work skills:
Double Unders, Handstand Pushup, Muscle Ups. or pick one your weak in and go for it.
Thursday, August 18, 2011
11/08/19
Benchark Friday, pick one and go for a new PR or do the workout below.
NOTICE: CrossFit Rifles will be moving to bldg TC762. Still on Camp Geiger just down the road in our own warehouse. This weekend will be moving but will still hold the Friday and Saturday Wives sessions.
Nasty Girls
3 Rounds for time
50 Squats
7 Muscle Ups
10 Hang Power Clean @ 135
NOTICE: CrossFit Rifles will be moving to bldg TC762. Still on Camp Geiger just down the road in our own warehouse. This weekend will be moving but will still hold the Friday and Saturday Wives sessions.
Nasty Girls
3 Rounds for time
50 Squats
7 Muscle Ups
10 Hang Power Clean @ 135
Wednesday, August 17, 2011
11/08/18
PhI: Strength
Clean and Jerk 7x1 Go for your Max
Ph II: 20 Min AMRAP
5 Deadlift @ 225
10 KB swings at 1.5 Pood
25 DBL Unders
Ph III: Core/Durability
150 Reverse Crunches
5 Hand Stand Walks for 10 feet
-Work to get your first hand stand walk.
Clean and Jerk 7x1 Go for your Max
Ph II: 20 Min AMRAP
5 Deadlift @ 225
10 KB swings at 1.5 Pood
25 DBL Unders
Ph III: Core/Durability
150 Reverse Crunches
5 Hand Stand Walks for 10 feet
-Work to get your first hand stand walk.
Tuesday, August 16, 2011
11/08/17
Ph I: Endurance
150 Dbl Unders
6x100 m Sprints: Rest is twice the time it took you to run the 100 meters
-If unable to do double unders. Work to get 1 then as many as possible unbroken
Ph II: "Annie are you okay"
21-15-9
Row (Calories)
Burpees
Sumo Deadlift High Pull @ 1.5 pood
Thrusters @95 lbs
Med Ball Cleans
Wall Balls @ 20 lbs
Ph III: Core
100 Knees to Elbows
-Work to get as many as possible unbroken for your first set
150 Dbl Unders
6x100 m Sprints: Rest is twice the time it took you to run the 100 meters
-If unable to do double unders. Work to get 1 then as many as possible unbroken
Ph II: "Annie are you okay"
21-15-9
Row (Calories)
Burpees
Sumo Deadlift High Pull @ 1.5 pood
Thrusters @95 lbs
Med Ball Cleans
Wall Balls @ 20 lbs
Ph III: Core
100 Knees to Elbows
-Work to get as many as possible unbroken for your first set
Monday, August 15, 2011
11/08/16
Ph I: Strength
50 Air Squats
Back Squat 5x5
Ph II: METCON
5 Rounds for time
400 Meter Run
25 Box Jump @24 in
-full hip xtn of the hips and heels on box; games standard
Ph III: Stability
75 Back XTN
50 Air Squats
Back Squat 5x5
Ph II: METCON
5 Rounds for time
400 Meter Run
25 Box Jump @24 in
-full hip xtn of the hips and heels on box; games standard
Ph III: Stability
75 Back XTN
11/08/15
Ph I: Endurance Strength
500 Meter Row x 3
CF Warm Up
Ph II: METCON
For Time:
66 Tire Flips
-Jump in and out of the tire after each flip
Ph II: Core Stability
Sampson Stretch x 3 for 90 seconds each
500 Meter Row x 3
CF Warm Up
Ph II: METCON
For Time:
66 Tire Flips
-Jump in and out of the tire after each flip
Ph II: Core Stability
Sampson Stretch x 3 for 90 seconds each
Friday, August 12, 2011
11/08/13
Group Wives Day, class starts at 0900 and be sure to bring a water bottel. Come out for a great time and the Instructor will be taking orders for T-Shirts. Great Work to all those that supported the Hero WOD for Sergeant Paul Mauser.
Thursday, August 11, 2011
11/08/12
Todays WOD is in remeberance of Sergeant Paul Mauser.
WOD: "Mauser"
8 Rounds for time
2 Muscle Ups
5 Clean and Jerks @135
11 Burpees
400 Meter Run
WOD: "Mauser"
8 Rounds for time
2 Muscle Ups
5 Clean and Jerks @135
11 Burpees
400 Meter Run
Wednesday, August 10, 2011
11/08/11
Ph I: Strength
Deadlift 5x5
Pick a Gymnastic Skill and work at it, Muscle Up's, Handstands or Handstand Walks
For Muscle Ups work transitions to try to gain at least one, On handstands work your head to ground or work with abmats and Handstand walks utilize a spotter if needed.
Ph II: METCON
20 min AMRAP
5 Chest to Bar Pull-ups
10 Ring Dips
15 Overhead Squats @ 95 lbs
Ph III: Core/Stability
50 Flutter Kicks
25 Hollow Rocks
50 Flutter Kicks
25 Hollow Rocks
*Hollow Rock video can be viewed at You Tube if you don't know what they are.
Deadlift 5x5
Pick a Gymnastic Skill and work at it, Muscle Up's, Handstands or Handstand Walks
For Muscle Ups work transitions to try to gain at least one, On handstands work your head to ground or work with abmats and Handstand walks utilize a spotter if needed.
Ph II: METCON
20 min AMRAP
5 Chest to Bar Pull-ups
10 Ring Dips
15 Overhead Squats @ 95 lbs
Ph III: Core/Stability
50 Flutter Kicks
25 Hollow Rocks
50 Flutter Kicks
25 Hollow Rocks
*Hollow Rock video can be viewed at You Tube if you don't know what they are.
Tuesday, August 9, 2011
11/08/10
PH I: Endurance
3 x 800 M Run
PH II: METCON
"CrossFit Games Masters Chipper"
10 Handstand Push Ups
20 Wall Ball
30 Toes to Bar
40 Power Cleans 135lbs
50 Burpees
60 Sumo deadlift high pull 75LBS
PH III: Core/Stability
175 Reverse Crunches
3 x 800 M Run
PH II: METCON
"CrossFit Games Masters Chipper"
10 Handstand Push Ups
20 Wall Ball
30 Toes to Bar
40 Power Cleans 135lbs
50 Burpees
60 Sumo deadlift high pull 75LBS
PH III: Core/Stability
175 Reverse Crunches
Monday, August 8, 2011
11/08/09
Ph I: Strength
Power Snatch
5x5
Ph II: METCON
Run 800 Meters
21 Shoulder Press 95lbs
Run 800 Meters
21 Push Press 95lbs
Run 800 Meters
21 Push Jerk 95lbs
Ph III: Core/Stability
Hand Stand Walk Work try to walk 10 feet or at least walk upright use spotter if needed
Russian Ball twist with 35lbs 4x25 or 100 anyhow
Power Snatch
5x5
Ph II: METCON
Run 800 Meters
21 Shoulder Press 95lbs
Run 800 Meters
21 Push Press 95lbs
Run 800 Meters
21 Push Jerk 95lbs
Ph III: Core/Stability
Hand Stand Walk Work try to walk 10 feet or at least walk upright use spotter if needed
Russian Ball twist with 35lbs 4x25 or 100 anyhow
11/08/08
PH I: Endurance
5K Run
15 Muscle Ups
PH II: METCON
50 Sit Ups
50 Double Unders
50 Sit Ups
Walking Lunge, 50 Steps with 45/25lb Plate Over Head
50 Sit Ups
50 Burpees
50 Sit Ups
PH III: Core/Stability
50 GHDSU
5K Run
15 Muscle Ups
PH II: METCON
50 Sit Ups
50 Double Unders
50 Sit Ups
Walking Lunge, 50 Steps with 45/25lb Plate Over Head
50 Sit Ups
50 Burpees
50 Sit Ups
PH III: Core/Stability
50 GHDSU
Saturday, August 6, 2011
11/08/06
Come on out and join us for a wive's CrossFit Session Starting at 0900. Hope to see you there. There is one every saturday. Just bring your biggest waterbottle and have some fun with the other wives of SOI.
Friday, August 5, 2011
Thursday, August 4, 2011
11/08/04
PhI: Strength
Weighted Pull Up
3x5
30 Box Jump Full Hip Extn
Ph II: Metcon
21-15-9
Clean and Jerk 135/95
400M run
Ph III: Core Stability
3x8 Strict Toe to Bar
Post Comments Below
Weighted Pull Up
3x5
30 Box Jump Full Hip Extn
Ph II: Metcon
21-15-9
Clean and Jerk 135/95
400M run
Ph III: Core Stability
3x8 Strict Toe to Bar
Post Comments Below
Tuesday, August 2, 2011
11/08/03
Ph I: Strength
Bench 3x5
Ph II: METCON
10 Min AMRAP
500 M Row Buy in
5 HSPU
10 Deadlift 225/135
15 DBL Unders
PH III: Core/Stability
150 Reverse Crunch
Sampson Stretch
Post Comments Below
Bench 3x5
Ph II: METCON
10 Min AMRAP
500 M Row Buy in
5 HSPU
10 Deadlift 225/135
15 DBL Unders
PH III: Core/Stability
150 Reverse Crunch
Sampson Stretch
Post Comments Below
Monday, August 1, 2011
11/08/02
Ph1: Strength
Push Press 3x5
65% 75% and last 5 at 85% of 1 Rep Max
PhII: METCON
"Cindy" 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Ph III: Core/Stability
Planks 60/30/30
Front/L-Side/R-Side
Post Completed Rounds and Comments Below
Push Press 3x5
65% 75% and last 5 at 85% of 1 Rep Max
PhII: METCON
"Cindy" 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
Ph III: Core/Stability
Planks 60/30/30
Front/L-Side/R-Side
Post Completed Rounds and Comments Below
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