Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Rest Day

1700:

Front Squat

1-1-1-1-1-1-1

Deadlift 3-3-3-3-3 reps

Post loads to comments

1700:

Back Squat 3-3-3-3-3 reps

Post loads to comments.

"Life is a grindstone.  Whether it grinds you down or polishes you up depends on what you're made of." --C.W Wendte

1700:

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Rest Day

1700:

 Class will be held at 0800

WOD to be announced

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Friday's winning Relay Team.....

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

1700: Team Relay

3 Rounds:
400m Run
50 Squats
50 Situps
30 Push Ups
30 Wall Balls
20 Burpees
 
Finish with 1 Sled Pull per team member

Rest Day

1700:

5k run or row

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Fran is never friendly...

1700:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Front Squat 10-10-10-10-10 reps

1700:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

1700:

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments

1700:

Deadlifts  1-1-1-1-1-1-1

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

1700:

Rest Day

 Still smiling after "Tabata Something else"..... The most grueling 12 minutes they couldn't get enough of; They'll be back today!

1700:

Shoulder Press

5-5-5-5-5

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments

Congratulations Melissa and Melinda, nailing their first set of unassisted pull ups!

Outstanding!

1700:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments

1700:

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comments.

I don't think he's smiling....

"Preparedness is the key to success and victory."  -- General Douglas Mac Arthur

Rest Day

"Courage is not how a man stands or falls, but how he gets back up again."

                                           --John Lewis, Pres. United Mine Workers Union

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

 1700:

Front Squat 7-7-7-7-7-7-7

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

1700:

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

1700 meets "Grace"

1700 Class:

Rest Day

1700 Class:

"Grace"

135# Clean and Jerk, 30 reps
(Scale as needed)

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Run 5 K

Post time to comments.

155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

Rest Day

"Karen"

For time:
150 Wallball shots, 20 pound ball

"Sometimes it is more important to discover what one cannot do, than what one can do."

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Rest Day

"Contrary to the opinion of many people, leaders are not born.  Leaders are made, and they are made by effort and hard work." --Vince Lombardi

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips

Rest Day

Run 15 K

Post time to comments

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

"You can forgive incompetence. You can forgive lack of ability. But one thing you cannot ever forgive is lack of discipline."  --.Forrest Gregg, NFL Coach/Offensive Tackle

Rest Day

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

1700 Class:

30-20-10
Back Extensions
Thrusters (or Push Press)
Box Jumps

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

1700 Class:

10 Lunges, 20 Pull Ups, 300M Row
20 Lunges, 10 Pull Ups, 600M Row
40 Lunges,  5 Pull Ups,  800M Row

Rest Day

1700 Class:

20 Burpees
Rope Climb (2 Climbs or 6 Pulls)
15 Burpees
Rope Climbs 1
10 Burpees
Rope Climbs
5 Burpees
Rope Climb

Push jerk 3-3-3-3-3 reps

Post loads to comments

2K Row

Post time to comments

1700 WOD:

800m Row
100 Sit ups
100 Back Extensions
800m Row

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Rest Day...

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments

 Check out the height on the pull up in the back ground!

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Deadlift 5-5-5-5-5 reps

Post loads to comments

"No matter how much you think you suffer, how much you think you sacrifice, there are thousands of others who have suffered more, given more." -Willie Schaeffler, U.S. Olympic Ski Team Coach

Rest Day

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

CROSSFIT RIPPER (FWD)  FROM PETRA JORDAN

WOD:   WE HIKED 5 MILES TO INCLUDE 1/2 MILE OF STAIRS (800 STAIRS)  TO THE MONESTARY IN PETRA.   IT FELT LIKE RUNNING A 10k.

PARTICIPANTS: LtCol Wetterauer, Maj Burrow, Capt Dodd, 1stLt Humr, 2ndLt Gangemella, GySgt Hibbert

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

Lauren's Farewell WOD:

For Time:

Main Site: Rest Day

Or:

500m - Row
50 - Squats
30 - Hip Extensions
5 Rounds for Time

Post time in comments

CROSSFIT RIPPER (FWD) FROM AQABA, JORDAN

WOD: Helen

Participants: LtCol Wetterauer, Capt Dodd, 1stLt Humr, 2ndLt Gangemella, GySgt Hibbert  

Lt Humr had the best time with 8:23.  The KB was made with a sand bag and duct tape. The WOD inivitation was published to the entire SPMAGTF -13 ----no takers.   Pictures to follow. 

Run 10 K

Post time to comments

"You work to strengthen your weakest link..." - Bum Phillips, NFL Coach

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

"The world is moving so fast these days that the man who says it can't be done is generally interrupted by someone doing it."  - Elbert Hubbard (American Editor/Writer)

Do we dare set our sites on a CrossFit Ripper participant at the 2009 CrossFit Games??  If you haven't already, check out the amazing performance by 14 year old Kallista Pappas at this year's games on the Main Website, www.crossfit.com, posted yesterday, 8 July.  Amazing heart! Stand up and be counted if you're up for the challenge.

Rest Day

Alternating situps and pushups.  

 Start with 20 situps and 1 pushup.  Decrease the situps by one each round and increase pushups by one each round, until the the situps are 1 and the pushups are 20.  Post time to comments.

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

Rest Day

The Declaration of Independence- http://www.archives.gov/exhibits/charters/declaration_transcript.html

"They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety." ~ Benjamin Franklin

For the Crossfit Junkies let's celebrate 232 years of Independence and sacrifice with 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

“Laziness is nothing more than the habit of resting before you get tired.”
Jules Renard (Writer, 1864-1910)

1700 WOD:

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

1700 WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

1700 Class:  (Task Priority)

Max rounds of 10 weighted walking lunges and 10 pull ups in 20 mins