“Climb The Ladder”
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5 minute AMRAP of:
Max unbroken Wall Ball shots (20/14#)
Rest 30 seconds
*set of Wall Balls is considered "broken" when athletes rests for more than 1 second without moving (in a manner consistent with performing Wall Balls) or the Ball hits the ground.
score is total Wall Ball shots completed.
Strength
12 minutes to establish a 1RM Squat Clean
see 4/10/12, 3/27/12
Workout
"Climb The Ladder"
8 minutes to ascend as far up the ladder as possible of:
1 Squat Clean (bodyweight)
1 Handstand Push-up
1 Toes-to-Bar
2 Squat Cleans
2 Handstand Push-ups
2 Toes-to-Bar
3 Squat Cleans
...
“Luce”
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CrossFit Endurance warm-up
Workout
"Luce"
3 Rounds for time of:
1K Run
10 Muscle-ups
100 Squats
*if you have a 20 pound vest wear it
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive devise.
He is survived by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
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Mobility
“Stef with an F”
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Goat work
Strength
12 minutes to establish a 1RM Hang Squat Clean
Workout
"Stef with an F"
3 Rounds for time of:
25 Wall Ball shots (20/14#)
20 Sit-ups + throw (20/14#)
15 Hang Squat Cleans (115/80#)
10 Lateral Burpee Hop-overs
5 Wall Climbs
15 minute cap
Happy BirFday SteF!
"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." -Mark Rippetoe
The King of All Exercises
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Practice:
Muscle-ups
Workout
5 Rounds for time of:
5 Power Cleans (bodyweight)
10 Toes-to-Bar
10 minute cap
see 7/11/11 8/15/11
Cash Out
800 meter Run
rest 3 minutes
800 meter Run
rest 3 minutes
800 meter Run
see 9/12/11
“Tabata This!”
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Posterior Chain/Core Activation
-Just a few examples:
Hip and Back Extensions, Good Mornings, Kettlebell Swings, Kettlebell Drags
Hollow Rocks, Weighted Sit-ups, Knees-to-Elbows, Suitcase Deadlifts
and practice:
Muscle-ups
Workout
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.. Tabata score is the least number of reps performed in any of the eight intervals. we'll is "calories" for the Row. We will post score for each exercise and total for final score. E.G., 10, 22, 9, 15, 15 = 71
CrossFit Total
Workout
"CrossFit Total"
Back Squat, 1 rep
Press, 1 rep
Deadlift, 1 rep
Combine loads for your "Total"
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts." -from the CF Journal
see 8/22/11 6/30/11 4/26/11 2/3/11 11/29/10 8/23/10 6/14/10
“Daniel”
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Goat work
Workout
"Daniel"
For time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65#)
800 Meter Run
21 Thrusters
400 Meter Run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
see 4/26/10
“The Chief”
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Goat work
Strength
Overhead Squat 5-5-5
Workout
"The Chief"
Max Rounds in 3 minutes of:
3 Power Cleans (135/95#)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
see 12/14/10, 8/12/10, 6/2/10
“Freddy’s Revenge”
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Practice:
Muscle-ups
Turkish Get-ups
Strength
Back Squat 1x8@70%, 1x8@80%, 1x3@90%, 1x2@95%
*perform a set of Close Grip Chin-ups before every set
*perform Back Squats roughly every 3 minutes
Workout
"Freddy's Revenge"
5 Rounds for time of:
5 Push Jerks (185/135#)
10 Burpees
see 8/12/11, 4/19/11, 7/29/10
“Run, Luke, Run!”
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CrossFit warm-up
Strength
12 minutes to establish a 1RM Split Jerk
Workout
"Run, Luke, Run!"
4 Rounds starting on the :00, :04, :08, and :12 marks
8 Deadlifts (315/225#)
400 Meter Run
Scores are time to completion for each round
see 8/18/11 7/15/11