August 18, 2011 Thursday
Complete as many rounds as possible in 12 mins of: Run, 400 m 5 DeadliftsView Results
August 17, 2011 Wednesday
Overhead Squat 3-3-3-3-3 Rest as needed between sets.View Results
Strength WOD: use rack and back jerk if your OHS exceeds your snatch or clean and jerk.
As many rounds as possible in 7 minutes of: 3 Wall Climbs 5 Overhead Squats 95/65 lbs * RX Wall Climb: Start flat on floor, climb until chest touches wall, then walk back down to flat on floor Post total rounds.View Results
August 16, 2011 Tuesday
For time: 10 Handstand Push-ups 20 Wall Balls, 20/14 lbs, 10/9 ft 30 Toes-to-bars 40 Power Cleans, 135/95 lbs 50 Burpees 60 Sumo Deadlift High-pulls, 75/55 lbsView Results
One bar, athlete changes weight from PC to SDHP. Burpees to 45# plate, open hips then step or jump down. No rebound.
August 15, 2011 Monday
4 rounds for time of: Row, 500 m Rest 3 mins Log time per round.View Results
Partner on a rower. Row 500m, then swap and rest while other rows. Be fast! 3 min rest!
August 13, 2011 Saturday
In Teams of 3, Complete For Time: 3000 m Row (One rower per team) Then move on to: 150 Burpees 30 Wall Climbs * 2 may work, 1 rest. Break up reps however you wish. (RX Wall Climbs = Begin flat on floor, Climb to chest touches wall, back down to flat on floor) Then all must complete together: 1 mile Run With Plate (45#/25#) *1 plate per team, share the load Post total time.View Results
Main Class 0930
7 rounds for time of: 7 Power Snatches, 95/65 lbs 7 Snatch Balances, 95/65 lbs 7 Overhead Squats, 95/65 lbsView Results
Advanced RX WOD
August 12, 2011 Friday
5 rounds, each round for time, of: 5 Power Cleans, 135/95 lbs 10 Front Squats, 135/95 lbs 5 Jerks, 135/95 lbs 20 Pull-ups Rest 1:30 between each round.View Results
August 11, 2011 Thursday
Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 2/1.5 pood Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.View Results
Scaling: MU - 1) Use MU Progression from floor if you have C2B Pull-up and Ring Dips, 2) use 2 C2B and 2 Rings Dips per MU, 3) use 2 strict Pull-up and 2 static dips or box dips per MU. HSPU - Scale to 1 AbMat, pike off box or floor pike
August 10, 2011 Wednesday
3 rounds for time of: Run, 800 m 50 Back Extensions 50 GHD Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and it's worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.View Results
AbMat Sit-ups, Sub Good Mornings (45#/33#) for Back Extensions Scale to: 400m Run and 30/30
August 09, 2011 Tuesday
For time: 21 Overhead Squats, 95/65 lbs 42 Pull-ups 15 Overhead Squats, 95/65 lbs 30 Pull-ups 9 Overhead Squats, 95/65 lbs 18 Pull-ups U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.View Results
August 08, 2011 Monday
Complete as many rounds as possible in 30 mins of: 5 Deadlifts, 275/185 lbs 13 Push-ups 9 Box Jumps, 24/20 in Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.View Results
Scale to: 20 Minute AMRAP, use HR Push-up or Asst. Push-up
August 06, 2011 Saturday
As a team of 2 complete for time: 100 Thrusters (135#/95#) * Start each minute with 5 Burpees then max rep Thrusters Partner 1 completes 5 burpees then completes as many Thrusters as possiblefor remainder of minute. At top of next minute Partner 2 does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters. Post total time to reach 100 thruster repsView Results
Advanced Class: Complete after skill work
2 person team must complete 100 Thrusters (95#/65#) for time: 1 team member completes 5 burpees then completes as many Thrusters as possible. At top of next minute other partner does 5 burpees and performs as many Thrusters as possible. Alternate each minute until the team has reached 100 Thrusters. Post total time and total reps/load for thrusters.View Results
Main Class: Partner up!
August 05, 2011 Friday
Alternate 5-4-3-2-1 reps each of: 15 ft Rope Climbs Clean & Jerks (155#/105# for 3 rds, then 185#/135# for last 2 rds) * Athlete adds their own weight to bar for final two sets * Scaled version of 2011 Games Opening Ceremonies Rope/Clean workout Post total time.View Results
Both men's/women's rope climbs to 15' Athlete must change their bar load for final two sets of C&J
August 04, 2011 Thursday
4 rounds for time of: 26 Box Jump (24"/20") 31 m Overhead Walking Lunge (45/25 lbs) 26 Push-ups Post total time.View Results
Happy birthday Steph S. and Amy N.! (26th and 31st of July)
August 03, 2011 Wednesday
Complete as many rounds as possible in 20 mins of: 6 Deadlifts, 225/155 lbs 7 Burpee Pull-ups 10 Kettlebell Swings, 2/1.5 pood Run, 200 m U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.View Results
(Use 225#/155# for RX DL, KB is 70#/53#) Scaling: Burpee PU to 7 pull-ups followed by 7 burpees each round.
August 02, 2011 Tuesday
3 rounds for time of: 10 Overhead Squats, 135/95 lbs 50 Double UndersView Results
August 01, 2011 Monday
For time: 10 Power Cleans, 135 lbs 1 Run, 200 m 9 Power Cleans, 135 lbs 1 Run, 200 m 8 Power Cleans, 135 lbs 1 Run, 200 m 7 Power Cleans, 135 lbs 1 Run, 200 m 6 Power Cleans, 135 lbs 1 Run, 200 m 5 Power Cleans, 135 lbs 1 Run, 200 m 4 Power Cleans, 135 lbs 1 Run, 200 m 3 Power Cleans, 135 lbs 1 Run, 200 m 2 Power Cleans, 135 lbs 1 Run, 200 m 1 Power Clean, 135 lbs 1 Run, 200 mView Results
5pm and 6pm Classes only.
July 30, 2011 Saturday
For time: Walking Lunge, 400 m Log time and note number of steps.View Results
July 29, 2011 Friday
5 rounds for time of: 400m Run 30 Air Squats 20 Push-ups Post total time.View Results
July 28, 2011 Thursday
Death By Run With a continuously running clock perform: Run 10 m in the first 1 min, Run 20 m in the second 1 min Run 30 m in the third 1 min ... Continuing this for as long as you are able.View Results
Touch the line at each 10m turn! Run through the last one.
July 27, 2011 Wednesday
AMRAP of rope climbs or rope lowers in 2 minutes.View Results
Choose one 2 Minute Challenge Checkout WOD.
As many reps as possible in 2 mins of: Box Jump 24/20View Results
Choose one 2 Minute Challenge Checkout WOD.
As many reps as possible in 2 mins of: Push-up (hand release) Feet MUST stay on the floor, body planked, hands must lift off the floor at the bottom of the push-up. No snaking.View Results
Choose one 2 Minute Challenge Checkout WOD.
July 26, 2011 Tuesday
1 Snatch, pick load Every 1 min for 15 mins. Post the highest and lowest loads to comments.View Results
Strength WOD. Scale beginners to hang snatch (full or partial squat)
5 rounds for time of: 9 Squat Snatches 75/55 lbs 12 Kettlebell Swings 53/35 lbs 200 m Run Post total time.View Results
July 25, 2011 Monday
Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air SquatsView Results
July 23, 2011 Saturday
Alternate 2 Minutes of Max Effort with 1 Minute Rest of the following exercises: 2 Min. Max Effort Box Jumps (24"/20") 1 Min. Rest 2 Min. Max Rep Push Press (75#/55#) 1 Min. Rest 2 Min. Max Rep Double Unders 1 Min. Rest 2 Min. Max Effort Sit-up (abmat) 1 Min. Rest 2 Min. Max Effort Air Squat Post reps per exercise and total reps.View Results