10312013

Main – CrossFit

Complete 7 Front Squat, rack the bar, reset and complete 13 Back Squats @ 94% of load on 102913. Do not rest while switching from Front to Back Squats. Rest 90 seconds after each couplet.

Skill Work/Warm Up (No Measure)

12 Minutes skill work/warm up

Front Squat/Back Squat (4×7/13 @ 94% (of load on 102913) – rest 90 sec)

Front Squat/Back Squat

Cock Fight (Time)

100 Burpees for time
Every minute on the minute complete 5 toes to bar – start with burpees

Posted in Workouts

10312013

Main – CrossFit

Complete 7 Front Squat, rack the bar, reset and complete 13 Back Squats @ 94% of load on 102913. Do not rest while switching from Front to Back Squats. Rest 90 seconds after each couplet.

Skill Work/Warm Up (No Measure)

12 Minutes skill work/warm up

Front Squat/Back Squat (4×7/13 @ 94% (of load on 102913) – rest 90 sec)

Front Squat/Back Squat

Cock Fight (Time)

100 Burpees for time
Every minute on the minute complete 5 toes to bar – start with burpees

Posted in Workouts

10302013

Main – CrossFit

Surprise METCON between the warm up and the Strength work.
Begin the bench press with a challenging (yet attainable) double and increase the weight each lift.

Before You Lift (No Measure)

3 Rounds of
30 Seconds Jumping Jacks
30 Seconds Mountain Climbers
30 Seconds Squats

then:

1 Minute Squat Hold
30 Second Left Lunge on Heal
1 Minute Squat Hold
30 Second Right Lunge on Heal

Bench Press (2-2-2-2-2-2-2-2-2-2)

Posted in Workouts

10292013

Main – CrossFit

Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats. Rest 2 minutes after each couplet.

Fischer Warm Up (No Measure)

3 Rounds
500 Meter Row
10 KB Swings
10 Burpees

Front Squat/Back Squat (4X7/13 @ 65% (of max FS))

Front Squat/Back Squat

Zerbert (Time)

3 rounds for time:

400m Run
10 Hang Power Cleans (115/65)
20 T2B

Posted in Workouts

10282013

Main – CrossFit

Coach’s Warm Up (No Measure)

25 x Jumping Jacks (arms behind you)
10 x Jumping Jacks (forward and back)
4 x Long Lunge (with twist)
6 x Single Leg Lateral Lunge (onto heal)
10 x Bent Over Swing
4 x Hamstring Stretch w 5 x Push Up
Arm Circles
6 x Palms to Sky w Twist

Cleaned Up Open WOD 13.1 (AMRAP – Reps)

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Clean and Jerk, 30 reps
30 Burpees
135/75 pound Clean and Jerk, 30 reps
20 Burpees
165/100 pound Clean and Jerk, 30 reps
10 burpees
210/120 pound Clean and Jerk, as many reps as possible

Posted in Workouts

10252013

Main – CrossFit

Try to increase the load on each of the fifteen lifts

Before You Lift (No Measure)

3 Rounds of
30 Seconds Jumping Jacks
30 Seconds Mountain Climbers
30 Seconds Squats

then:

1 Minute Squat Hold
30 Second Left Lunge on Heal
1 Minute Squat Hold
30 Second Right Lunge on Heal

Overhead Squat (1-1-1-1-1)

Front Squat (1-1-1-1-1)

Back Squat (1-1-1-1-1)

Posted in Workouts

10242013

Main – CrossFit

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Row 250 – 25 Push-Ups (AMRAP – Rounds and Reps)

15 Minute AMRAP
Row 250 Meters
25 Push-Ups

Posted in Workouts

10232013

Main – CrossFit

Before You Lift (No Measure)

3 Rounds of
30 Seconds Jumping Jacks
30 Seconds Mountain Climbers
30 Seconds Squats

then:

1 Minute Squat Hold
30 Second Left Lunge on Heal
1 Minute Squat Hold
30 Second Right Lunge on Heal

Pile Driver (Time)

5 to 1 of Each Couplet
Deadlift (315/185) – Muscle Ups
Clean (185/135) – HSPU’s
Thruster (95/65) – Burpee Box Jumps (24/20)

Posted in Workouts

10222013

Main – CrossFit

Base Line Warm Up (No Measure)

2 Rounds
500 M Row
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Air Squats

Bench Press (2,2,2,2,2,2,2,2,2,2)

Clean That Up (Time)

10-9-8-7-6-5-4-3-2-1
Clean and Jerk (135/95)
Pull Ups

Posted in Workouts

10212013

Main – CrossFit

U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.

Get Warm (No Measure)

3 Rounds
5 Dive Bomer Push Ups
10 Pause Squats
15 Lunge and Twist
20 Jumping Jacks

Walsh (Time)

Four Rounds for Time:
22 Burpee Pull-Ups
185 Pound Back Squats, 22 Reps
Run 200 Meters with a 45 Pound Plate Overhead

Posted in Workouts
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