July 01, 2011 Friday
5 rounds for time of: 400 m Run 20 Supine Ring Rows 30 Sit-up (abmat) * Elevate the feet so that they are at the same height as the rings in the top of the row. Complete ring row with no sagging of the midsection. Post total time.View Results
June 30, 2011 Thursday
From District CrossFit 5 Rounds: In 90 Seconds complete 5 Back Squats immediately followed by max reps of Box Jumps in the remaining time. Rest As Needed Between Rounds. For Back Squats load the bar as heavy as possible. Maintain load or continue to add/reduce as needed. Men use 24″ box. Women use 20″ box. Post Loads and Reps per roundView Results
June 29, 2011 Wednesday
For time: 50 Double Unders 10 Kettlebell Swings 40 Double Unders 20 Kettlebell Swings 30 Double Unders 30 Kettlebell Swings 20 Double Unders 40 Kettlebell Swings 10 Double Unders 50 Kettlebell SwingsView Results
KB Swing (53#/35#)
June 28, 2011 Tuesday
For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.View Results
Partial Rounds do not count.
June 27, 2011 Monday
For Time: 1000 m Row 37 Thrusters (115/75 lbs) 37 Pull-up (chest-to-bar) Post total time.View Results
Happy Birthday Coach Moe! (Warm-up to include dead hang pull-ups and supine ring rows)
June 24, 2011 Friday
21, 18, 15, 12, 9 reps of: Overhead Squats 95/65 lbs Toe to Bars Post total time.View Results
June 23, 2011 Thursday
"Gymnastic Skill Session" As many reps as possible in 5 minutes of each movement: 1) 5min. Double Unders (sub tuck jumps) 2) 5min. Ring Dips 3) 5min. Pistol Squats (sub air squats) 4) 5min. Handstand Push-ups (sub regular push ups) Post number of completed reps for each movement as well as total.View Results
Subs: Single unders for DU, Matador or Bands for Ring Dips, Air Squats or Modified ROM Pistols for Pistols, db press or pike off box or floor for HSPU's (no bands!)
June 22, 2011 Wednesday
Record your best Deadlift 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.View Results
You have 25 Minutes to find your 1Rep Max Deadlift. Move quickly, when time expires no more attempts allowed!
5 rounds for time of: 10 Weighted Walking Lunges (Carry DB's at 40/25 lbs or KB's at 44#/26#) 15 Kettlebell Swings (53/35 lbs) Post total time.View Results
June 21, 2011 Tuesday
Each for time: Run: 8x 400 m Rest 1:30 between efforts.View Results
8 rounds of: Run 400 meters Rest 90 seconds Post total time to comments not including 8th rest.
As many chest-to-bar pull-ups as you can in 2 Minutes. Standards: - must start with elbows fully extended - any kind of pull-up you want (strict, regular kip, butterfly kip) - your chest MUST touch the bar (below the clavical) - must end at the bottom with elbows fully extendedView Results
Do prior to 8 x 400m Runs
June 20, 2011 Monday
Complete as many rounds as possible in 20 mins of: 5 Thrusters, 95/65 lbs 7 Hang Power Cleans, 95/65 lbs 10 Sumo Deadlift High-pulls, 95/65 lbsView Results
June 18, 2011 Saturday
In Teams of 2, alternate with your partner and complete the following: 10 rounds each for time of: 5 Deadlifts 275/185 lbs 10 Box Jump (24 in./20 in.) 125 m Row * One works at a time ** Each partner completes 10 rds total; tag up after each row *** One bar, One box, One rower; take turns each round Post total time.View Results
Complete as many rounds as possible in 15 mins of: 1 Rope Climb, 15 ft 10 Ring Dips 20 Wall Balls, 20/14 lbsView Results
Advanced RX Class WOD
June 17, 2011 Friday
For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double UndersView Results
RX: Box jump 24"/20", KB 35#/26#, push press 45#/33#, sub good morning 45#/33# bar for back ext., WB 20#/14#. NO DROPPING EMPTY BAR or 15 burpee penalty.
June 16, 2011 Thursday
21-15-9 reps, for time of: Run, 400 m Thruster, 95/65 lbs Pull-upView Results
For Time: 400 m Run 21 Squat Cleans (95/65 lbs) 21 Ring Push Ups 400 m Run 15 Squat Cleans 15 Ring Push Ups 400 m Run 9 Squat Cleans 9 Ring Push Ups Post total time.View Results
June 15, 2011 Wednesday
3 rounds for time of: 15 Hang Power Cleans, 135/95 lbs 15 BurpeesView Results
Hang Power Clean 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.View Results
June 14, 2011 Tuesday
Complete as many REPS as possible in 20 minutes of: 400m Run Max Reps Overhead Squats (95/65) *score is total number of OH SquatsView Results
Similar to Nicole. Drop it and you must run.
June 13, 2011 Monday
For time: Run, 1000 m 30 Handstand Push Ups Row, 1000 mView Results
June 11, 2011 Saturday
For time: Walking Lunge, 400 m Log time and note number of steps.View Results
Gym is Closed for Regionals 6/10 and 6/11! Meet at the box normal class time 0930 if you want to use the normal 400m loop for walking lunges. Knee gently touches the ground with each lunge for RX. This WOD is deceiving!
June 10, 2011 Friday
For Time: 20 Box Jumps (24"/20") 30 Push-up (hand release) 40 Wall Balls (20#/14#) 50 Double Unders 100 Sit-up (abmat) 50 Double Unders 40 Wall Balls 30 Push-up (hand release) 20 Box Jumps Post total time.View Results
For time: 100 BurpeesView Results
Gym is Closed for Regionals 6/10 and 6/11!
June 09, 2011 Thursday
For time: Run, 800 m 10 Clean & Jerks, 135/95 lbs Run (Backwards), 400 m 10 Clean & Jerks, 135/95 lbs Run, 800 m 10 Clean & Jerks, 135/95 lbs Run (Backwards), 400 mView Results
June 08, 2011 Wednesday
For Time: 15 Deadlifts 225 lbs 5 15 ft Rope Climbs 12 Deadlifts 225 lbs 4 15 ft Rope Climbs 9 Deadlifts 225 lbs 3 15 ft Rope Climbs 6 Deadlifts 225 lbs 2 15 ft Rope Climbs 3 Deadlifts 225 lbs 1 15 ft Rope Climb Post total time.View Results
DL: 225#/155# Rope Climbs: 15'/12' Rope Climb scale: Sub 2 Supine Rope Climbs for every 1 15' rope climb.
June 07, 2011 Tuesday
5 rounds for time of: 7 Muscle-ups 21 Sumo Deadlift High Pulls, 95/65 lbs U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado. Parten is survived by his mother, Lona; and brother, Daniel.View Results
MU Scaling: 1) Scale to no turnout on muscle-ups if they are a new skill OR 2) sub 2 CTB pull-ups and 2 Ring Dips per 1 MU
June 06, 2011 Monday
Complete as many rounds as possible in 20 mins of: 5 Medicine Ball Cleans, 20/14 lbs 10 Pistols 15 Double UndersView Results
Scale pistol ROM to using a box assisted one legged squat. Note: If you have a pistol as RX, then ditch the butt ball and go "ass to ankle".
June 04, 2011 Saturday
For Time: In teams of two, one person performs KB swings while the other runs 400m. Teammates must tag up on the KB after every run. Fastest team to reach a total of 300 KB swings as a team wins. 300 Kettlebell Swings (53#/35#) 400 m Run Post total timeView Results
Go / No Go or Pass / Fail (Record reps completed): 5 Front Squats 155/105 lbs 5 Overhead Squats 95/65 lbs 5 Deadlifts 225/155 lbs 5 Kettlebell Swings 70/53 lbs 3 Thrusters 135/95 lbs 15 10ft Wall Balls 20/14 lbs 5 Squat Cleans 135/95 lbs 5 Push Jerks 135/95 lbs 3 Squat Snatches 135/95 lbs 5 Presses 95/65 lbs 5 Push Presses 135/95 lbs 5 Sumo Deadlift High-pulls 95/65 lbs 3 Pull-up - Chest To Bar (2 women) 5 Ring Push-ups 10 Kipping pull-ups 5 Pull-ups - Strict 2 Rope Climb 15' 3 L Pull-ups (2 women) 3 Muscle-ups (2 women) 25 Push-ups 5 Slapping Push-ups (3 women) 10 Bar Dips (5 women) 5 Ring Dips (3 women) 5 Handstand Push-ups Strict (3 women w/ 1 AbMat) 10 Burpees 10 GHD Sit-ups 10 Ring Knees-to-Elbows 10 Box Jump (Rebounding) 24"/20" 3 Pistol - right legs 3 Pistol - left legs 10 Double Unders Post total skills/reps completed. Standards: Front Squats: Crease of hip below parallel, full hip extension at top of squat Overhead Squats: Crease of hip below parallel, full hip extension at top of squat Deadlifts: Full extension at top, hands stay on bar for all five reps Kettlebell Swings: Arms must stay straight and ears in front of arms in overhead position Thrusters: Crease of hip below parallel and ears in front of arms in overhead position Wall Balls: Crease of hip below parallel. Ball must touch OVER the 10'/9' mark. Must catch ball every rep, Drop = fail Squat Cleans: Must catch bar in full squat with crease of hip below parallel. Must open hip, elbows in front. Hands stay on bar for all five reps Push Jerks: Ears in front of arms in locked out overhead position. Push or split Squat Snatches: Must catch in squat with crease of hip below parallel. Must stand to open hip. Keep hands on bar for all three reps. (keep attempting as long as you get three in a row and don't let go) Press: Ears in front of arms in locked out overhead position, no knee bend or dip Push Presses: Ears in front of arms in locked out overhead position Sumo Deadlift High-pulls: Elbows above bar at top, bar under chin Pull-up - Chest To Bar: Chest must touch bar, full arm extension at bottom Ring Push-ups: shoulder below elbows at bottom, full lockout, maintain plank, no resting on floor Kipping pull-up: Chin must clear bar, full arm extension at bottom Pull-up - Strict: Chin must clear bar, full arm extension at bottom Rope Climb 15': start standing on floor, no jump, must touch over 15 ft. line L Pull-ups: Toes above hips at start and end of pull-up. Can lower the legs at every rep, but toes must be above hip before you start pull-up Muscle-ups: Must turn palms out at bottom prior to beginning movement. Must turn palms forward when over the rings before returning to start position. Must not come off the rings for all three reps Push-ups: shoulder must go below elbows at bottom, full lockout, maintain plank, no resting on floor, no thighs on floor Slapping Push-ups: Touch chest to deck, then both hands must touch the chest when at top Bar Dips: shoulder below elbows at bottom, kip allowed Ring Dips: shoulder below elbows at bottom, turn out palms at top Handstand Push-ups: Head to floor, full lockout, strict, no kip Burpees: Chest-to-deck w/6" jump, unbroken GHD Sit-ups: one hand touches ground, then touches post Ring Knees-to-Elbows: knees must touch elbows, arms straight Box Jump (Rebounding) 24"/20": jump as soon as feet hit ground, full open hip Pistol - right legs: leg cannot touch ground, ankle depth Pistol - left legs: leg cannot touch ground, ankle depth Double Unders: unbroken, no snags Men can have 8 No Go/Women 10 No Go Test movements in order, at conclusion of test athlete may re-test any fail for one more attempt.View Results
8 No go for men, 10 No go for women to pass for Adv. RX Class. Standards and re-attempt criteria to be covered at time of test.