|
Gone Bad!" 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: "Nancy" 5 Rounds for time: 400m Run 95# OHS, 15 Reps |
|
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: Five Rounds for Time: 50 GHD Sit Ups 25 Back Extensions |
|
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: "Fran" 21-15-9 Thrusters Pull Ups |
|
"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: 5 Rounds for Time:50 Squats30 Pull Ups15 Pull Ups |
|
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: “JT” 21-15-9 Push Ups Ring Dips HSPU |
|
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. "The trouble with opportunity s that it always comes disguised as hard work." --Herbert Prochnow |
|
"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: “Michael” 3 Rounds for time: 800m Run 50 sit ups 50 back extensions |
|
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: 30 Ring Dips 400M Row 30 Push Ups 400M Row 30 HSPU 40M Row |
|
"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. 
1700 meets "Grace" 1700 Class: 50-40-30-20-10 Pull Up Double Under GHD Sit up Back Ext |
|
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. |
Five rounds for time of:
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 |
|
"Griff" 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 |
|
"Helen" 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 
|
|
"Michael"
Run 800M
50 Back Extentions
50 Sit Ups
Post time to comments |
|
"Jeremy" 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: 21-15-9 Row for Calories Overhead Squat (95#/65#) GHD sit up Pull Ups |
|
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 This nation will remain the land of the free only so long as it is the home of the brave. ~Elmer Davis  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 "Cindy" 20 mins, count completed rounds 5 Push Ups 10 Sit Ups 15 Squats Post rounds to comments, team effort to reach 232 rounds |
|
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: "Fran" 21-15-9 Thrusters Pull ups |
|
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: For time: Row 500 M 15 Burpees Row 750 M 10 Burpees Row 1000 5 Burpees |
|
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 |
|
|