May 2016
A. Power Clean – 12 minutes to work up to a max triple (non-touch & go) B. With a running clock, perform 50 Power Clean using 70% of max triple from above. Starting with and at the beginning of every new minute, perform 25 Double Unders.
May 2016
A. Alternating sets between… 1) Close Grip Bench Press 4×8-10 Use a weight that will keep you within rep range for all sets. Rest 45 seconds 2) One Arm KB Row (w/1-2 sec pause at top) 4×8-10/arm Rest 45 seconds B. EMOM 12 Min 1 – Rope Climb x3 Min 2 – Push Ups x20/12 Min 3 – Knees to Elbows x12 Repeat
Apr 2016
With a partner, complete 5 rounds of 4 minutes of work followed by 2 minutes of rest of the following: 30 Double Unders 10 Double KB Walking Lunge Steps (53/36#) 10 Abmat Sit Ups with Medicine Ball (20/14#) Notes: Only one partner may work at a time. Once a movement is started, it must be finished by same person (partners alternate movements throughout). Complete as many rounds and reps as
Apr 2016
Starting with your body weight on the bar, adding 20# to the bar every round, complete 5 ascending rounds for time of: Dead Lift x7 Run 400m
Apr 2016
A. Complete 40 reps of each movement in as few sets as possible. Switching between movements throughout is encouraged. Dips (bar or ring) Toes to Bar B. “Jackie” For time, complete the following: 1000m Row Thruster x50 reps (45/35#) Pull-Up x30 reps
Apr 2016
“Weightlifting Total” Snatch – 1 Rep Max Clean & Jerk – 1 Rep Max Only 3 max attempts per lift. Combine the two for your weightlifting total. Compare to March 2, 2016
Apr 2016
A. Bench Press – 4×10-12 Superset with… Band Pull-Aparts (with pause) 4×12-15 Rest 2-3 minutes B. Tabata 8×15/10 (alternating) Arch Rock Hollow Rock C. AMRAP 9 30 Double-Under 20 KB Swing (RUS) (70/44#) 10 Burpee
Apr 2016
A. Overhead Squat – 3×5 – Use 75% of 1RM Snatch . B. BB Reverse Lunge 3×8/leg – Start at a moderate load and ascend in weight. C. For time: 21 Power Clean (135/80#) 200m Run 15 Power Clean 400m Run 9 Power Clean 800m Run
Apr 2016
With a partner, complete as many rounds and reps in 25 minutes of: Run 400m Medicine Ball Clean x30 (20/14#) Pull-Up x25 Box Jump x20 (24/20″) Toes to Bar x15 Notes: Partners will work one at a time, switching as needed. The run will be performed together as a team.
Apr 2016
Read Coach Mark Rippetoe’s article “The CrossFit Total“, originally posted on Dec 3, 2006 at CrossFit.com, to learn more about the rationale, approach, and rules for this workout. “CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Dead Lift, 1 rep Compare to 2/22/16
Apr 2016
A. For time: Row 500m (as fast as possible) Rest 2 minutes Push-Up x35/25 Sit-Up x35 Rest 2 minutes Row 500m (as fast as possible) Rest 2 minutes Push-Up x35/25 Sit-Up x35 Rest 2 minutes Row 500m (as fast as possible) Rest 2 minutes Push-Up x35/25 Sit-Up x35 Score is total time and fastest & slowest 500m
Apr 2016
A. 3 Position Snatch (floor, knees, pockets) – In 15 minutes, establish a max complex for the day. B. 3 Position Clean & Jerk (floor, knees, pockets) – In 5 minutes, establish a max complex for the day.
Apr 2016
***We will be performing the CrossFit Total on Friday, so plan your week of WODs with this in mind.*** A. Arch hold 4×20/10 Then… Hollow hold 4×20/10 B. Dips 3x Max effort Notes: perform negatives or static holds if unable to perform dips. C. EMOM 10 Odd- KB Swing (Russian) x20 (70/53#) Even- Double Under x30
Apr 2016
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8, 2006. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Apr 2016
In teams of two, complete the following: A. Partner Double Grace OR Isabelle (135/95#) Switch between partners as necessary. B. 3 rounds for time of: Burpee x5 Broad Jump x4 Burpees x5 Broad Jump x4 Notes: Only one athlete may move at a time, completing an entire round before switching out. C. Partner Med Ball Sit-Up Pass x100 (50 passes each)
Apr 2016
A. Bent Over Row 4×8-10 Superset with… Band Pull Aparts 4×12-15 Rest 2 minutes B. 3 rounds for time of: 30 Wall Ball (20/14#) 15 Box Jump Overs (24/20″) C. Tabata Medley 8×20/10 (alternating movements every round) BB Curl Banded Push Down
Apr 2016
Complete 4 rounds of 1 minute at each of the following stations: Row (Cals) Push-Ups DB/KB Box Step-Ups Toes 2 Bar KB Swing (53/36#) Rest 1 minute Notes: There is no rest between movements. Total reps of all 4 rounds combined.
Apr 2016
A. Snatch Pull + Snatch 6×2+1 @80-90% Rest as needed B. Clean Pull + Clean & Jerk 6×2 @80-90% Rest as needed C. Romanian Deadlift 4×5 – Heavy Rest 2 minutes
Apr 2016
A. Skill – Double KB Swing to Front Rack B. KB Press + Push Press 4×6-8+ME P.Press Notes: Use a weight that will allow only between 6-8 strict reps, then perform max push presses until you reach volitional failure. Rest as needed C. AMRAP 11 Double Under x30 HSPU Notes: Start at 2 HSPU and increase by 2 reps every round.
Apr 2016
A. Tabata 4×20/10 Arch-Up (with pvc in pullup grip) Tabata 4×20/10 Hollow-Up (with pvc in pullup grip) B. For time, complete rounds of 7-11-15-11-7 of: Front Squat (185/125#) Pull-Up (strict) *Run 400m after every round. C. Couch Stretch – 2 minutes/side
Apr 2016
In teams of two, complete the following: In 4 minutes, complete max reps of: Wall Balls (20/14#) Rest 2 minutes In 4 minutes, complete max reps of: Deadlift (bodyweight average between two partners) Rest 2 minutes In 4 minutes, complete max reps of: Medicine Ball Side Pass – 12′ distance between partners – (one rep is achieved when both partners throw to each other). * If ball drops at
Apr 2016
A. Bench Press 4×8-10 Rest 2 minutes after each set. B. AMRAP 4 Hang Muscle Snatch x7 (75/55#) Double Under x30 Rest 2 minutes AMRAP 4 Push Up x10/7 Row x10/7 Rest 2 minutes AMRAP 4 Ring Dips x7 Run x100m
Apr 2016
Ashley White | Age 24 | Alliance, Ohio U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf,
Apr 2016
A. Clean & Jerk 7×1 @70-75% of 1RM – OTM B. Paused Clean Pull + Clean Pull + 6 sec Negative 4×1+3+1 @90-100% of 1RM C&J Rest 2 minutes. C. 1 Push Press + 1 Push Jerk + 1 Split jerk In 12 minutes, work up to a heavy complex.
Apr 2016
A. One Arm Row 3×10-12 – Use heaviest weight possible to keep you within rep range. Superset with… Band Pull Aparts 3×12-15 – Use a band with a resistance that will keep you within rep range. Rest 2 minutes B. For time, complete the following: 40 KB Swing (RUS) (70/53#) 30 Abmat Sit-Up 20 Burpee 35 KB Swing 25 Abmat Sit-Up 15 Burpee 30 KB Swing 20 Abmat Sit-Up
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