A. Snatch: 0-1:30- 3@65% 1:30-3- 3@70% 3-4:30- 3@70% 4:30-6- 2@75% 6-7:30- 2@75% 7:30-9- 1@80% 9-10:30- 1@80% 10:30-12- 1@85% 12-13:30- 1@90% 13:30-20- Find a heavy single B. 21 Deadlifts (275/185) 30 PVC Pipe Sit Ups 15 Deadlifts 20 PVC Sit Ups 9 Deadlifts 10 PVC Sit Ups -12 Min Time Cap BOX NEWS:...
Happy Birthday Keri (Sunday) and Bonnie!! Tabata: Kettlebell Swings (53/35) Wall Balls (20/14) Jumping Pull Ups Burpees Optional Strength Work: Front Squat- 5×4 @87% BOX NEWS: We are hosting a mini challenge to get us through the end of the year. It’s not as intense as our normal nutrition chal...
A. Snatch: 0-1:30- 3@65% 1:30-3- 3@70% 3-4:30- 3@70% 4:30-6- 3@75% 6-7:30- 3@75% 7:30-9- 1@80% 9-10:30- 1@80% 10:30-12- 1@80% 12-13:30- 1@85% 13:30-15- 1@85% B. 100 Push Ups For Time Every minute on the minute, stop and do a 15 Sec L-Sit *Box News: Just a reminder to please pay for any shirts you...
“Annie Are You Okay” 21-15-9 Row Thrusters (65/45) MB Squat Clean (20/14) SDHP (65/45) Wall Balls (20/14) Burpees Optional Strength Work: Back Squat- 5×6 @87%
A. Clean and Jerk: 0-1:30- 3@65% 1:30-3- 3@70% 3-4:30- 3@70% 4:30-6- 3@75% 6-7:30- 3@75% 7:30-9- 1@80% 9-10:30- 1@80% 10:30-12- 1@80% 12-13:30- 1@85% 13:30-15- 1@85% B. 15 Min AMRAP Turkish Get Up Ladder (53/35) Run 300 m after each set * Start with 1 TGU each arm, run 300 m, then do 2 TGU each arm...
50-40-30-20-10 Kettlebell Swings (53/35) 5-10-15-20-25 HSPU 5-4-3-2-1 Rope Climbs Optional Strength Work: Front Squat- 5×4 @85% Box News: Since nobody even came close to guessing the due date or information about baby Emilia, we have decided to just gift the money collected to Cerissa and Rodne...
Happy Birthday Stefanie!! A. Power Snatch + Overhead Squat Work up to a heavy single in 10 min B. 3 Rounds: 5 Min AMRAP- 2 Ground to Overhead (185/120) 15 Double Unders (3:1 Singles) *Rest 2 min between each round Box News: Trevor and Jackson competed in a local CrossFit competition this weekend and...
1 Mile Run Tabata Sit Ups (8 Rounds) 1 Mile Run Optional Strength Work: Back Squats- 5×6 @85% Box News: New shirts are at the gym!! Each shirt is $25. You can pay cash or check to the coach on duty, or Venmo Cerissa! Get them while you can, there are limited sizes available!
A. Clean and Jerk- 0:00 – 1:30: 3 @ 60% 1:30 – 3:00: 3 @ 65% 3:00 – 4:30: 2 @ 70% 4:30 – 6:00: 2 @ 75% 6:00 – 7:30: 2 @ 75% 7:30 – 9:00: 2 @ 75% 9:00 – 10:30 2 @ 75% B. 10-9-8-7-6-5-4-3-2-1 Kettlebell Clean and Press (53/35) Box Step Ups with Plate Overhead (45/25) Toes to Bar Box News: There are ne...
3 Rounds: Max Reps Bench Press (85/45) 800 M Row *This is not a timed workout. Your score is the total number of BP reps. Your set ends when you rack the bar or fail a rep. Optional Strength Work: Front Squats- 5×4 @83%
300 M Walk with Barbell Overhead (85/55) 30/20 Cal Assault Bike 20 Bar Muscle Ups 20 HSPU 100 ft. Handstand Walk Scaling options: Level 1- 300 M Walk with Barbell OH (45/35) 30/20 Cal Assault Bike 30 Kipping Pull Ups 20 Box HSPU 10 Wall Walks Level 2- 300 M Walk with Barbell OH (45/35) 30/20 Cal Ass...
A. Squat Snatch 0:00 – 1:30: 3 @ 60% 1:30 – 3:00: 3 @ 65% 3:00 – 4:30: 2 @ 70% 4:30 – 6:00: 2 @ 75% 6:00 – 7:30: 2 @ 75% 7:30 – 9:00: 2 @ 75% 9:00 – 10:30: 2 @ 75% 10:30 – 12:00: 3 Snatch Pull @ 100% 12:00 – 13:30: 3 Snatch Pull @ 100% 13:30 – 15:00: 3 Snatch Pull @ 100% B. 3 Rounds for Time: 30 Air...
A. For Time: 27-21-15-9 Push Press (115/75) Box Jump Over (24/20) B. After Party! 400 meter Farmer Carry 300 meter Front Rack Carry 200 meter Single Arm OH Carry (each) Optional Strength Work: Strict Press 5×3 AHAP
30 min EMOM 1st min: 200 meter Run 15/12 Cal Bike 18/15 Cal Row 2nd min: 1 Round Cindy Alternate between run, bike, row each round. Cindy= 5 pull up, 10 push up, 15 air squat Optional Strength Work: Front Squat 5×4 at 79%
A. Snatch! 0:00 – 1:30: 2 @ 65% 1:30 – 3:00: 2 @ 70% 3:00 – 4:30: 2 @ 70% 4:30 – 6:00: 1 @ 75% 6:00 – 7:30: 1 @ 75% 7:30 – 9:00: 1 @ 80% 9:00 – 10:30: 1 @ 80% 10:30 – 12:00: 1 @ 80% B. 8 min AMRAP: 8 OHS (95/65) 30 Doubles
3 min AMRAP 25 Single-leg Squats (alt legs) Max Burpee Rest 1 min 3 min AMRAP 25 Burpee Max Single-leg Squats (alt legs) Rest 1 min 3 min AMRAP 25 Single-leg Squats (alt legs) Max Burpee Rest 1 min 3 min AMRAP 25 Burpee Max Single-leg Squats (alt legs) *You’ll have 2 scores for this workout, o...
A. Clean and Jerk 0:00 – 1:30: 2 @ 65% 1:30 – 3:00: 2 @ 70% 3:00 – 4:30: 2 @ 70% 4:30 – 6:00: 1 @ 75% 6:00 – 7:30: 1 @ 75% 7:30 – 9:00: 1 @ 80% 9:00 – 10:30: 1 @ 80% 10:30 – 12:00: 1 @ 80% *Not touch and go, reset after each rep. All should be a squat...
On a tabata clock, complete 2 rounds of: 50-cal. row 25 handstand push-ups *The tabata clock is 0:20 work/0:10 rest Optional Strength Work: Front Squat 5×4 at 76%
A. Build up to a heavy Power Snatch + OHS in 10 min B. 10-9-8-7-6-5-4-3-2-1 reps for time of: Bar muscle-ups Squat snatches (95/65) *20 min cap
For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbells, 24-in. box Women: 35-lb. dumbbells, 20-in. box Optional Strength Work: Back Squat 5×6 at 79%
A. Push Press 5×3 70%, 73%, 76%, 78%, 80% Take the bar from the floor, power clean is preferred. Rest between each set! B. Team Series Event 2 Complete as many reps as possible in 7 minutes following this pattern: 20 squat cleans, 135 / 95 lb. 20 squat cleans, 185 / 125 lb. 20 squat cleans, 225...
Happy birthday Chris (Saturday)! For time: 800 meter Run 45 Medball Sit Up 15 Ring Dip 600 meter Run 30 Medball Sit Up 15 Ring Dip 400 meter Run 15 Medball Sit Up 15 Ring Dip 200 meter Run Optional Strength Work: Front Squat 5×4 at 76% Box News: What is your goal for October? Let’s make it hap...
Team Series Event 3 21-15-9 reps for time of: Pull-ups Deadlifts (225/155) Optional Strength Work: Behind the Neck Snatch Grip Press 5 x 3 AHAP Strict Pull Up 5 x 3 AHAP
A. Team Series Event 4 5 rounds for time of: 50 double-unders 50-ft. single-arm overhead lunge (50/35) B. After Party! Four Rounds for Quality: 6 – 10 Strict Toes to Rings (4 count lower) 60 sec Plank 15 Hip Extension 6 – 10 Turkish Sit Ups (ea side) Optional Strength Work: Back Squat 5×...
Happy birthday Ashton!! A. Clean and Jerk 0:00 – 2:00: 3 @ 65% 2:00 – 4:00: 3 @ 70% 4:00 – 6:00: 3 @ 70% 6:00 – 8:00: 3 @ 75% 8:00 – 10:00: 3 @ 75% 10:00 – 12:00: 1 @ 80% 12:00 – 14:00: 1 @ 85% *Squat cleans and split jerks. These should not be touch and go, drop and reset after each split jerk B. T...
“Morrison” 50-40-30-20-10 Wallball (20/14) Box Jump (24/20) KBS (53/35) U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010,...
A. Squat Snatch 0:00 – 1:30: 3 @ 65% 1:30 – 3:00: 3 @ 70% 3:00 – 4:30: 3 @ 70% 4:30 – 6:00: 3 @ 75% 6:00 – 7:30: 3 @ 75% 7:30 – 9:00: 1 @ 80% 9:00 – 10:30: 1 @ 85% 10:30 – 12:00: 3 Snatch Deadlift @ 90% 12:00 – 13:30: 3 Snatch Deadlift @ 95% 13:3...
18 min AMRAP: 21/15 Calorie Bike 18 Push Ups 15 DB Box Step Overs (35’s/25’s) 12 Toes to Bar Bike is 1st choice, but if they are full then hop on a rower instead Optional Strength Work: Back Squat 5×6 at 73% *Just a note about squat days, this will be a steady increase across our whole s...
A. Clean and Jerk – 18 mins on the clock 0:00 – 2:00: 3 + 1 @ 60% 2:00 – 4:00: 3 + 1 @ 65% 4:00 – 6:00: 3 + 1 @ 70% 6:00 – 8:00: 3 + 1 @ 70% 8:00 – 10:00: 3 + 1 @ 70% 10:00 – 11:30 Rest and load bar for Pulls 11:30 – 13:00 3 Clean Pulls @ 90% 13:00 – 14:30 3 Clean Pulls @ 90% 14:30 – 16:...
For Time: 60 sec Static Hang 10 Strict HSPU 60 sec Handstand Hold 10 Bar Muscle Up 60 sec Static Hang 15 HSPU 60 sec Handstand Hold 15 Chest to Bar 60 sec Static Hang 20 Strict Press (85/55) 60 sec Handstand Hold 20 Pull Ups *25 min time cap Optional Strength Work: Front Squat 5×4 at 70%
Happy birthday Hab and Gentry! A. Snatch! 16 mins on the clock 0:00 – 1:30: 3 @ 60% 1:30 – 3:00: 3 @ 65% 3:00 – 4:30: 3 @ 70% 4:30 – 6:00: 3 @ 70% 6:00 – 7:30: 3 @ 70% 7:30 – 10:00 Rest and load bar for Pulls 10:00 – 11:30 3 Snatch Pulls @ 90% 11:30 –...
Happy birthday Keni (Saturday)! Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots (20/14) 1 minute of deadlifts (115/75) 1 minute of med-ball sit-ups 1 minute of hang power cleans (115/75) Rest 1 minute Optional Strength Work: Back Squat 5×6 at 70% B...
6 rounds of: Sprint 400 meters Rest 2 – 3 mins between sprints Record your fastest and slowest round. Each run should be an all-out effort. This is our last running re-test of this summer!! Crush it! Compare previous time here
Happy birthday Jordan! With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long a...
For Time: 50 Sit Ups 100 Doubles 40 Toes to Bar 80 Doubles 30 Sit Ups 60 Doubles 20 Toes to Bar 40 Doubles 10 Sit Ups 20 Doubles
Teams of 2: Buy-In: 2001 Meter Run 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row Share the reps any way. Bear Complex: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press *Courtesy of CFNE (except we’re going to start with a run)
Happy birthday Zach (Saturday)! A. 12 min AMRAP: 25 Air Squats 15 DB Snatch (50/35) 10 Burpee Box Jump Over (24/20) B. Accumulate 5 min Plank
Nautical Nancy Five Rounds for Time: 400 meter Row 15 OHS (95/65)
A. 1 mile run TT *Try to beat your time from earlier this summer! Compare previous time here Rest as needed, then B. 8 Min AMRAP: 10 Dumbbell Push Press (35’s/25’s) 10 DB Box Step Overs (24/20)
A. For Time: 100 Wallballs (20/14) *Every 90 seconds, stop and do 5 burpees B. Ab Circuit – Four Rounds for quality: 15 V-Ups 50 Flutter Kicks 0:30 Plank each side
Happy birthday (Monday) Lori!! 30 min EMOM: 1st- 6 KB Snatch – alt arms (70/53) 2nd- 15/10 Calorie Bike 3rd- 40 Double Unders 4th- 8 Power Clean (115/75) 5th- Rest Box News: New month! You know the drill! Get that September goal up on the board and lets get after it!
Saturday: 8am Sunday: 10am Monday: 8am Tuesday: Regular schedule! Have a great weekend!
For Time: 12 Front Squat (155/105) 12 HSPU 10 Front Squat (175/120) 12 HSPU 8 Front Squat (195/135) 12 HSPU 6 Front Squat (215/145) 12 HSPU 4 Front Squat (225/155) *Barbell taken from ground
600 meter Run Rest as needed Then, 6 Rounds: 25 foot Broad Jump 200 meter Sprint (2 min rest between rounds) Then, Rest as needed 600 meter Run There is no rest between broad jump and sprint. Score is fastest broad jump+sprint round!
Happy birthday Wayne! Tabata until complete: 50 Calorie Row 50 Deadlift (185/125) 50 Knees to Elbow 50 DB Snatch (50/35) Tabata = 0:20 work, 0:10 rest
Farewell Kobe! We’re gonna miss you! “Nicigrisda” Nicole-Cindy-Grace-Isabel-Amanda For Time: Max Strict Pull Up (UB) 400 meter Run 3x Cindy 15 Clean and Jerk (135/95) 400 meter Run 15 Power Snatch (135/95) 3x Cindy 400 meter Run Max Ring Muscle Up (UB) *Cindy = 5 pull up, 10 push u...
“Omar” 10 Thruster (95/65) 15 Bar-facing Burpee 20 Thruster (95/65) 25 Bar-facing Burpee 30 Thruster (95/65) 35 Bar-facing Burpee U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wound...
For Time: 1 Mile Run 50 Toes to Bar 30 Hang Power Clean (135/95)
A. Deadlift 3-3-3-3-3 *Increase after each set as form allows* B. “Christine” 3 Rounds for Time: 500 meter Row 12 Deadlift (body weight) 21 Box Jump (24/20) Compare previous time here
A. Pull Up 5 x 3 with 3 sec chin over the bar hold on each rep Add weight if these feel too easy. If you don’t have pull ups yet, jump to top of pull up and hold chin over bar for 3 seconds B. Ten 1 min Rounds of: 8 DB Thruster (35s/25s) 8 Pull Ups MAX Burpees Rest 1 min Score = total burpees
Happy birthday Kory! Six Rounds for Time: 400 meter Run 25 Pistol Squats (alt legs) 25 Sit Ups
A. Find today’s 1RM Strict Press Then 3:00 AMRAP – Using 100% of your Strict Press, hold the bar overhead as long as possible. You can bring the bar down and back up as often as you’d like during the 3:00, but keep track of total time bar is overhead. You can get the bar overhead any way (push...
A. E2MOM for 6 Sets: 2 Power Clean + 3 Front Squats Build in weight as form allows B. For Time: 30 Deadlift (135/95) 30 Hang Power Clean (135/95) 30 Front Squat (135/95) 30 Power Clean (135/95) 30 Back Squat (135/95)
Happy birthday Joana! 20 min AMRAP: 2 Rope Climbs 10 Toes to Bar 15 DB Burpee Step Ups (35’s/25’s)
7 rounds for time of: 5 power snatches (135/95) 1 sub-0:40 200-m sprint If the sprint takes longer than 40 seconds, redo it before moving back to the snatch. *Courtesy of CrossFit.com
Happy birthday Ashlyn! For Time: 150 Double Unders then, 5 Rounds of 30 Wallball (20/14) 15 Ring Dip then, 150 Double Unders
Happy birthday Megan (Sunday) and Kendl (today)! A. “Helen” 3 Rounds for Time: 400 meter Run 21 KBS (53/35) 12 Pull-ups Compare previous time here B. Core Work 4 Rounds for Quality 10 Leg Lifts 15 Grasshopper 20 Plank hip touches (10 ea. side)
Complex Fran For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters (95/65) 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters (95/65) 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters (95/65) Box News August 1...
40 min Flow: 20/15 Calorie Row 50 foot Handstand Walk 15/12 Calorie Bike 10 Cossack Squats 400 meter Run 0:30 Hollow Hold *You should be able to move through this workout without any significant breaks. Move with purpose and keep a steady pace. Box News August 11 – Fraser Games and Summer Party! Wha...
Happy birthday Cassie! A. Deadlift 4-4-4-3-3 with 3 sec descent B. For Time: 100-80-60-40-20 Double Unders 50-40-30-20-10 Russian KBS (70/53) Box News August 11 – Fraser Games and Summer Party! What is it? For the Fraser Games, we are going to team up in teams of 2, 3, or 4 (depending on the workout...
Five Rounds for Time: 5 DB Hang Squat Snatch Left (50/35) 5 DB Hang Squat Snatch Right (50/35) 12 Burpee Pull Ups 200 meter Run Box News August 11 – Fraser Games and Summer Party! What is it? For the Fraser Games, we are going to team up in teams of 2, 3, or 4 (depending on the workout you choose) a...
Happy birthday Savannah! 10 1-minute rounds of: 25 air squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. *Courtesy of CrossFit.com Box News August 11 – Fraser Games and Summer Party! What is it? For the Fraser Games, we are going to team up in teams of 2,...
A. 15 x 100 meter Sprint 50 meters with object, 50 meters without 1-2 minutes rest between each sprint 5 with push sled (45/25) 5 with pull sled (90/45) 5 with sandbag (70/40) You’ll sprint the first 50 meters with your object, drop it and continue sprinting to finish 100 meters. You can compl...
18 min AMRAP: 20 Wallball (20/14) 15 Calorie Row 10 Single Arm DB Push Press Left (50/35) 10 Single Arm DB Push Press Right (50/35) Post WOD: Mobility, stretch, roll, etc Spend 15 mins on things that need some extra attention Box News August 11 – Fraser Games and Summer Party! What is it? For the Fr...
Happy birthday Jan! A. 15 mins on the clock: Find today’s heavy set of 3 Hang Power Snatch B. For Time: 50 Sit Ups 10 Hang Power Snatch (135/95) 40 Sit Ups 8 Hang Power Snatch (135/95) 30 Sit Ups 6 Hang Power Snatch (135/95) 20 Sit Ups 4 Hang Power Snatch (135/95) 10 Sit Ups 2 Hang Power Snatc...
“Carse” 21-18-15-12-9-6-3 reps for time of: Squat clean (95/65) Double-under Deadlift (185/125) Box jump (24/20) Begin each round with a 50 meter Bear crawl *20 min time cap U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Br...
Happy birthday Landon (Saturday)! “Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings (53/35) 10 Handstand push-ups Then, Run 800 meters *35 min time cap U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh,...
No afternoon classes today as we are holding our 1st annual In House Throwdown! Come join, judge, cheer, and/or hang out! See you there! “ADAMBROWN” Two rounds for time of: 24 Deadlift (295/195) 24 Box jumps (24/20) 24 Wallball (20/14) 24 Bench press (195/135) 24 Box jumps (24/20) 24 Wal...
“Brehm” For time: 10 Rope climb (15′) 20 Back squat (225/155) 30 Handstand push-ups 40 calorie Row U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he cam...
Happy birthday Kayla! Riley For time: Run 1.5 miles 150 burpees Run 1.5 miles If you’ve got a weight vest or body armor, wear it. *45 min time cap Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012...
Happy Birthday Angie!! “Holbrook” Ten rounds, each for time of: 5 Thruster (115/75) 10 Pull Ups 100 meter Sprint Rest 1 minute Record fastest and slowest round. U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based o...
“Jorge” For time: 30 GHD sit-ups / Straight Leg PVC Sit Ups 15 Squat clean (155/105) 24 GHD sit-ups / SL PVC Sit Ups 12 Squat clean (155/105) 18 GHD sit-ups / SL PVC Sit Ups 9 Squat clean (155/105) 12 GHD sit-ups / SL PVC Sit Ups 6 Squat clean (155/105) 6 GHD sit-ups / SL PVC Sit Ups 3 S...
Team Wes For time: Run 800 meters with a 25/15 plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps (24/20) 3 cleans (185/125) Then, run 800 meters with a 25/15 plate *45 min time cap Team version: Run 800 meters together carrying one plate. Switch as needed. Alternate full rounds of the m...
A. Randy For Time: 75 Power Snatch (75/55) Compare previous time here Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. B. After Party: 3 Rounds for Quality 20 GHR...
“White” Five rounds for time of: 3 Rope climb (15′) 10 Toes to bar 21 Walking lunge steps with 45lb plate held overhead 400 meter Run *25 min time cap U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade...
Kutschbach 7 rounds for time of: 11 back squats (185/125) 10 jerks (135/95) *15 min time cap U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-ar...
Happy birthday AJ! “The Seven” Seven Rounds for Time: 7 handstand push-ups 7 thruster (135/95) 7 knees-to-elbows 7 deadlifts (245/165) 7 burpees 7 KBS (70/53) 7 pull-ups *30 min time cap A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern...
Gator Eight rounds for time of: 5 Front squat (185/125) 26 Ring push-ups *30 min time cap U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May...
Team Ozzy 7 rounds for time of: 11 deficit handstand push-ups 1,000-meter run *Team version: share the HSPU (split any way), run 500 meter together each round. U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The s...
Scotty Complete as many rounds as possible in 11 minutes of: 5 deadlifts (315/205) 18 wall ball (20/14) 17 burpees over the bar **Coaches Note: Be smart with your deadlift loading. This should be a heavy deadlift while also maintaining good form. We never want to sacrifice form to get more weight on...
“Danny” Complete as many rounds in 20 minutes as you can of: 30 Box Jump (24/20) 20 Push Press (115/75) 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Of...
Happy birthday (Sunday) Brynli! “Hall” 5 rounds for time of: 3 Cleans (225/155) 200-meter sprint 20 kettlebell snatches (53/35 – 10 each arm) Rest 2 minutes Post total time including rest. U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Ca...
“Donny” 21-15-9-9-15-21 reps for time of: Deadlift (225/155) Burpee *19 min time cap U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman...
A. OHS Find todays heavy set of 3 B. “Josh” For time: 21 OHS (95/65) 42 Pull-ups 15 OHS 30 Pull-ups 9 OHS 18 Pull-ups *16 min time cap U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near hi...
Happy birthday Stacey! One class at 8 am today! We’ll have breakfast after, just bring a side to share. See you there!! “Hidalgo” For time: Run 2 miles Rest 2 minutes 20 Squat clean (135/95) 20 Box jump (24/20) 20 Walking lunge steps with 45lb/25lb plate held overhead 20 Box jump (...
A. “JT” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that...
Team Alexander: In teams of 2- Accumulate 155 Back Squats (135/95) Then, accumulate 60 Power Clean (185/125) Share the reps any way. Finish all back squats first, then load your bar to your clean weight and do all the cleans. Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned...
A. Find todays heavy Strict Press B. Five Rounds For Time: 10 Push Press (115/80) 15 Burpee 50 Doubles *16 min time cap Box News Upcoming events!! This Saturday, June 30 – CFA Lift Off (Max 2 lifts: C&J, Snatch). Regular Saturday WOD at 8am, Lift Off will start at 9am. Let’s lift some weights!...
For Time: 2,000 meter Row 100 Abmat Sit Ups 100 Wallball (20/14) Box News Upcoming events!! This Saturday, June 30 – CFA Lift Off (Max 2 lifts: C&J, Snatch). Regular Saturday WOD at 8am, Lift Off will start at 9am. Let’s lift some weights! July 4 – Annual 4th of July WOD and Pot Luck Breakfast...
Happy birthday Patrik! For time: 3 rounds of: 5 bar muscle-ups 5 snatches (155/105) Then, 3 rounds of: 15 deadlifts (155/105) 30 air squats Then, 3 rounds of: 5 bar muscle-ups 5 cleans (155/105) *Courtesy of CrossFit.com Box News Upcoming events!! This Saturday, June 30 – CFA Lift Off (Max 2 lifts:...
Happy birthday Julie! For Time: 200 meter Run 60 sec Rest 200 meter Run 60 sec Rest 200 meter Run 60 sec Rest 200 meter Run 3 min Rest 300 meter Run 60 sec Rest 300 meter Run 60 sec Rest 300 meter Run 3 min Rest 400 meter Run 60 sec Rest 400 meter Run Score = total time, including all rest periods B...
“Fight Club” 3 Rounds, For Total Reps: 1:00 Thrusters (96/65#) 1:00 Power Cleans (95/65#) 1:00 Box Jump-Overs (24/20″) 1:00 Pull-ups 1:00 Assault Bike Cals *Rest 1:00 Between Rounds *Courtesy of CompTrain Box News Upcoming events!! This Saturday, June 30 – CFA Lift Off (Max 2 lifts...
Farewell to Fernando!! For Time, Teams of 2: 1,000 meter Row 50 Tire Flips -One partner working on Row, one on Tire Flips (working at the same time) 1 mile Farmers Carry (50’s/35’s) -Every time you switch, 20 push ups each 50 Calorie Bike 100 Bicep Curls -One partner working on Bike, one...
A. 15 mins Pistol practice If you already have pistols, use this time to work on moving smoother, faster, or work up to a heavy rep on each leg. If you dont have pistols yet, use this time to work progressions! B. 12 min AMRAP: 10 Box Jump Overs (24/20) 8 Front Rack Lunges (115/75) Box News Upcoming...
“Daniel” For Time: 50 Pull Ups 400 meter Run 21 Thruster (95/65) 800 meter Run 21 Thruster (95/65) 400 meter Run 50 Pull Ups Compare previous time here
A. 3 Rounds for Time: 15 Strict HSPU 45 Abmat Sit Ups 120 Doubles *16 min time cap B. Accumulate 5 mins plank
Happy birthday Josh (Saturday)! Six Rounds for Time: 10 Deadlift (185/125) 7 Front Squat (185/125) 4 Shoulder to Overhead (185/125)
For Time: 45 DB Snatch (50/35) 35 Pull Up 25 Box Jump (24/20) 15 DB OHS (50/35) 5 Rope Climbs 15 DB OHS (50/35) 25 Box Jump (24/20) 35 Pull Up 45 DB Snatch (50/35) Box News Upcoming events!! June 30 – CFA Lift Off (Max 2 lifts: C&J, Snatch) July 27 – In House Throwdown! (In house competition –...
6 rounds of: Sprint 400 meters Rest 2 – 3 mins between sprints Record your fastest and slowest round. Each run should be an all-out effort. Box News Upcoming events!! June 30 – CFA Lift Off (Max 2 lifts: C&J, Snatch) July 27 – In House Throwdown! (In house competition – 3 Workouts. $10 bu...
A. 10 min EMOM: 1 Snatch Deadlift (pause at knee 2 seconds) + 1 Snatch* *You can choose to power or squat, but get above the weight you’ll use in part B. B. Regionals 2018 Event 4 For time: 2 rounds of: 10 snatches 175 / 125 lb. 12 bar facing burpees Then, 2 rounds of: 10 snatches 115 / 75 lb....
