PH I: Press
3-3-3-3-3
Ph II: For Time
with 75lbs/45lbs on the bar
500m Row
25 OHS
25 Push Press
25 Pull Ups
200 Doubl Unders
25 Front Squat
25 Push Press
25 Pull ups
500m Row
25 Back Squat
25 Push Press
25 Pull Ups
Ph III: Core
L-Sits 4 Rounds Max Holds
Thursday, May 31, 2012
Wednesday, May 30, 2012
Toes out front
Today's and tomorrow CrossFit Wives class is canceled. This is due to CFR hosting a Level 1 Certification. If you are interested in a special Friday Session send CFR and email and note you will be attending. Time will be 0830.
Ph I: Deadlift
5-5-5
Ph II: Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
Ph III: Skill
15 Mins of active cool down a skill of your choice.
Ph I: Deadlift
5-5-5
Ph II: Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar
Ph III: Skill
15 Mins of active cool down a skill of your choice.
Tuesday, May 29, 2012
Battering Ram
Ph I: Snatch
5-5-5-5-5
Ph II: 7 Min AMRAP
15 wall ball (advanced: 20lb, 10ft, intermediate: 14lb, 10ft, novice: 10lb, 8 ft)
15 Sumo Deadlift High Pulls (advanced: 95lbs, intermediate: 65lbs, novice: 35lbs)
Ph III: Core
200 Sit ups
5-5-5-5-5
Ph II: 7 Min AMRAP
15 wall ball (advanced: 20lb, 10ft, intermediate: 14lb, 10ft, novice: 10lb, 8 ft)
15 Sumo Deadlift High Pulls (advanced: 95lbs, intermediate: 65lbs, novice: 35lbs)
Ph III: Core
200 Sit ups
Monday, May 28, 2012
Memorial Day
Pick a hero workout and go. If u are from Russia, UK, or any of our foreign countries. We honor all of our brothers that have given the ultimate sacrifice. Picke a WOD and honor them. Happy Memorial day.
Saturday, May 26, 2012
Friday, May 25, 2012
PR Day
Pick a Benchmark workout or Olympic Lift and go for a new PR!
Group Session will begin at 0930 on Saturday. Ensure you are at the gym by 0900 to begin the warmup.
CrossFit Rifles will be hosting CrossFit for Hope on June 9th at 0900. Ensure you go on over and register for a great cause to support St. Judes.
Group Session will begin at 0930 on Saturday. Ensure you are at the gym by 0900 to begin the warmup.
CrossFit Rifles will be hosting CrossFit for Hope on June 9th at 0900. Ensure you go on over and register for a great cause to support St. Judes.
Thursday, May 24, 2012
Full of 5's
Ph I: Bench Press
5-5-5-5-5
Ph II: 5 Rounds for time
500 meter row
15 Squat clean Thruster @95 lbs
Ph III: Active Cool down
Pick a skill and work
5-5-5-5-5
Ph II: 5 Rounds for time
500 meter row
15 Squat clean Thruster @95 lbs
Ph III: Active Cool down
Pick a skill and work
Tuesday, May 22, 2012
Sapper
Ph I: Clean and Jerk
3-3-3-3-3
Ph II: Sapper
3 Rounds for time
10 C&J 135
20 Deadlift 135
10 Pull Ups
10 Dips
800 M Run
-compare to 11/11/18
Ph II: Core
3 Rounds
Battling Ropes at 1 min
then
L-Sits
3-3-3-3-3
Ph II: Sapper
3 Rounds for time
10 C&J 135
20 Deadlift 135
10 Pull Ups
10 Dips
800 M Run
-compare to 11/11/18
Ph II: Core
3 Rounds
Battling Ropes at 1 min
then
L-Sits
20's and 10
Ph I: Front Squat
5-5-5-5-5
then
Max Effort Double Unders
-Must be unbroken. Your Max set is how many you can string together in one attempt.
Ph II:
As many rounds as possible in 15 mins of:
20 Double Unders
20 Overhead Walking Lunges 25 lbs
10 Burpees
Ph III: Core
Plank Work
4 Rounds @ 90 Seconds
5-5-5-5-5
then
Max Effort Double Unders
-Must be unbroken. Your Max set is how many you can string together in one attempt.
Ph II:
As many rounds as possible in 15 mins of:
20 Double Unders
20 Overhead Walking Lunges 25 lbs
10 Burpees
Ph III: Core
Plank Work
4 Rounds @ 90 Seconds
Monday, May 21, 2012
JT
Ph I: Weighted Pull Ups
2-2-2-2-2-2-2
Ph II: JT
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Ph III: Core
50 Wall Ball sit ups
2-2-2-2-2-2-2
Ph II: JT
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
Ph III: Core
50 Wall Ball sit ups
Saturday, May 19, 2012
Group Day
Open session will begin at 0930. Ensure you are there by 0900 to begin the warm up and set up the WOD. Bring a friend and come out for a great start to the weekend.
Friday, May 18, 2012
Pr Day
Pick a benchmark workout or olympic lift and go for a new PR.
Group Session starts at 0930 on Saturday.
CrossFit Rifles will be hosting CrossFit for Hope. If you havent registered yet, go on over and register and sign up to complete your WOD on June 9th at CrossFit Rifles. All proceeds to go St. Judes Hospital.
http://hope.crossfit.com/
Group Session starts at 0930 on Saturday.
CrossFit Rifles will be hosting CrossFit for Hope. If you havent registered yet, go on over and register and sign up to complete your WOD on June 9th at CrossFit Rifles. All proceeds to go St. Judes Hospital.
http://hope.crossfit.com/
Thursday, May 17, 2012
Zimmerman
Ph I: Deadlift
3-3-3
80-90-90% 1rm
Ph II: Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
Ph III: Active Cool Down
Pick 10 cool down exercises and go
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
3-3-3
80-90-90% 1rm
Ph II: Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups
Ph III: Active Cool Down
Pick 10 cool down exercises and go
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
Wednesday, May 16, 2012
Dae Han
Ph I: Skill Work
Pick one and work for 15mins as an active warm up
Ph II: Dae Han
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
Ph III: Core
2 Rounds
50 Back XTN
50 Russian Twists
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.
He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.
Pick one and work for 15mins as an active warm up
Ph II: Dae Han
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps
Ph III: Core
2 Rounds
50 Back XTN
50 Russian Twists
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.
He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.
Tuesday, May 15, 2012
In the Overhead
Ph I: Overhead Squat
Burgener Warm Up
OHS 1rm
1-1-1-1-1-1-1
Ph II: 3 rounds for time of:
10 Overhead Squats 135 lbs
50 Double Unders
Ph III: Core
Reverse Crunches
200
Burgener Warm Up
OHS 1rm
1-1-1-1-1-1-1
Ph II: 3 rounds for time of:
10 Overhead Squats 135 lbs
50 Double Unders
Ph III: Core
Reverse Crunches
200
Monday, May 14, 2012
Tempo
Ph I: Clean and Jerk
5x5x5
Ph II: Four rounds, each for time of:
800 meter run.
Ph III: Core
200 Ab mat situps
5x5x5
Ph II: Four rounds, each for time of:
800 meter run.
Ph III: Core
200 Ab mat situps
Saturday, May 12, 2012
Group Day
Group Workout will begin at 0930. Ensure you are there by 0900 to do the warm up and get ready for the WOD.
Friday, May 11, 2012
Pr Day
Pick a Benchmark workout or olympic lift and go for a new PR!
Open session begins tomorrow at 0930. Enusre you are at the gym by 0900 to begin the warmup. Bring a friend and enjoy a great start to the weekend.
Open session begins tomorrow at 0930. Enusre you are at the gym by 0900 to begin the warmup. Bring a friend and enjoy a great start to the weekend.
Thursday, May 10, 2012
6-12
Ph I: Endurance
Max Effort 1k row
Ph II: As many rounds as possible in 15 mintues.
6 toes to bar
8 push ups
12 air squats
6 toes to bar
8 push ups
12 air squats
6 toes to bar
8 push ups
12 air squats
400m run
Ph III: Skill
Pick one and work for 15 mins as your active cool down
Max Effort 1k row
Ph II: As many rounds as possible in 15 mintues.
6 toes to bar
8 push ups
12 air squats
6 toes to bar
8 push ups
12 air squats
6 toes to bar
8 push ups
12 air squats
400m run
Ph III: Skill
Pick one and work for 15 mins as your active cool down
Wednesday, May 9, 2012
Thruster Fun
Ph I: Strength
Thruster 1rm compare to 1 June 2011
1-1-1-1-1-1-1
Ph II: 3 Rounds For time
500 M Row
10 Thrusters @ 115/75
10 Muscle Ups
Ph III: Active Cool down
Battline Ropes 1 min
Plank 1 min
rest 30 seconds repeat x 3
Thruster 1rm compare to 1 June 2011
1-1-1-1-1-1-1
Ph II: 3 Rounds For time
500 M Row
10 Thrusters @ 115/75
10 Muscle Ups
Ph III: Active Cool down
Battline Ropes 1 min
Plank 1 min
rest 30 seconds repeat x 3
Tuesday, May 8, 2012
Power Snatch
Ph I: Snatch
Burgener Warm Up
5-5-5
70-80-80% 1rm
focus on strong pull and exploding at the "pockets"
Ph II: 5 rounds for time of:
15 Power Snatches 115 lbs
400m Run
Ph III: Core
L-Sits 4x for max holds
Burgener Warm Up
5-5-5
70-80-80% 1rm
focus on strong pull and exploding at the "pockets"
Ph II: 5 rounds for time of:
15 Power Snatches 115 lbs
400m Run
Ph III: Core
L-Sits 4x for max holds
Monday, May 7, 2012
CrossFit Total
CrossFit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
your total is the combined weight lifted.
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep
your total is the combined weight lifted.
Saturday, May 5, 2012
Group Day
Open session will begin at 0930, ensure you are at the gym by 0900 to begin the warm up and get ready for the WOD. Bring a friend and introduce them to CrossFit. Reminder with the weather heating up to ensure you are drinking water the night before and bring plenty of fluids with you to the WOD.
Friday, May 4, 2012
Regional WOD #6
Ph I: Active Warm Up
10 Dynamic Warm Up exercises
Ph II: For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups
Ph III: Congratulations you just completed all the WOD's for the regionals!
10 Dynamic Warm Up exercises
Ph II: For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups
Ph III: Congratulations you just completed all the WOD's for the regionals!
Thursday, May 3, 2012
Regional Workout #5
Ph I: Burgener Warm Up
Ph II: Snatch Ladder
Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Ph III: Core
100 GHD sit ups
Ph II: Snatch Ladder
Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Ph III: Core
100 GHD sit ups
Wednesday, May 2, 2012
Regionals Individual Event #3 and 4
Ph I: Event 3
4 Rounds for time
10 One Arm Dumbell Snatches (100/70)
50m sprint
Ph II: For time
50 Back Squats (135/95)
40 Pull Ups
30 Shoulder to overhead (135/95)
50 Front Squats (85/65)
40 Pull Ups
30 Shoulder to overhead (85/65)
50 Overhead Squats (65/45)
40 Pull Ups
30 Shoulder to overhead (65/45)
Ph III: Pick yourself up off the floor and hydrate! Go to the leaderboard and see how you did.
Link enclosed to the standards for the workout
http://games.crossfit.com/workouts/regionals-individual
4 Rounds for time
10 One Arm Dumbell Snatches (100/70)
50m sprint
Ph II: For time
50 Back Squats (135/95)
40 Pull Ups
30 Shoulder to overhead (135/95)
50 Front Squats (85/65)
40 Pull Ups
30 Shoulder to overhead (85/65)
50 Overhead Squats (65/45)
40 Pull Ups
30 Shoulder to overhead (65/45)
Ph III: Pick yourself up off the floor and hydrate! Go to the leaderboard and see how you did.
Link enclosed to the standards for the workout
http://games.crossfit.com/workouts/regionals-individual
Tuesday, May 1, 2012
Regionals Workout #2
Ph I: Burgener Warm Up
10 Active Warm Up drills
Ph II: For Time
2k Row
50 One legged Squats
30 Hang Cleans (225/135)
-scale if needed
Ph II: Active Recovery
10 Active Warm Up drills
Ph II: For Time
2k Row
50 One legged Squats
30 Hang Cleans (225/135)
-scale if needed
Ph II: Active Recovery
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