20121228

"Nancy"
5 Rounds
400 meter run
15 Overhead Squats @ 95/65#

20121227

"Barbara"
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest

20121226

Hey ya'll, we will definitely have normal morning classes this week; 0545 on wed, thur, and fri. No word on evening classes just yet.

I'll post a WOD every day, but feel free to come in for open gym during that time.

Since you're all well rested, let's establish some bench marks...

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

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.

20121221

"You've Got a Friend in Me"

200 Partner Burpees
- you can alternate/rest as needed but only one person, of the pair, can be doing burpees at a time
- it's 200 total, between the two of you, not necessarily 100 each
- newbs pair up w/ OGs...meaning newer CrossFitters will pair up with a  more experienced athlete

20121220

"Reputation"

Warmup
3 Rounds Burgenor
Row 500 meters

7 Rounds
7 L arm/R leg Kettlebell Snatch Lunge (24/16 kg)
7 R arm/L leg Kettlebell Snatch Lunge
7 KB Swings
7 Situps

20121219

"@$$ Crack Rash?"

 Warmup with 3 Rounds of:
10 Squats
10 Pushups
10 Box Jumps

5 Rounds for Max Reps of:
Body Weight Squats - that's a bar loaded w/ your body weight...not air squats!
Handstand Pushups (HSPU)
- rest as needed but there is a 30 minute time limit

- then -

"Flight Sim"

5, 10, 15, 20, 25, 20, 15, 10, 5 Double Unders (Dubs)
- each set must be done unbroken
- if you break a set, you must start over
- no stringing sets together
- singles are X3 - 15, 30, 45, 60, 75, 60, 45, 30, 15 and all the same rules apply
- 10 minute time limit

0545 and 1700
Warmed up and ready to go at 0600 and 1715

20121218

"Strongbadia"

Warmup
3 Rounds of Burgener
- dip/drive w/ shrug (speed through the middle)
- elbows high and outside
- muscle snatch
- snatch lands at 2, 4, 6, 12 inches and full squat
- put it all together

20 min to establish 1RM Clean and Jerk

-then-

AMRAP in 10 minutes of:
10 Toes to Bar (T2B)
10 Pushups
100 meter shuttle run

The shuttle run is done outside. Cones will be spaced 10 meters apart. You start at the first cone, run down to the second and come back; that's 20 meters. Repeat 5 times.

0545 and 1700
Warmed up and ready to go at 0600 and 1715

20121217

"Case of the Mondays"

Warmup

10 Pushups

15 Situps

20 Squats

15 Dips

10 Burpees

One Up Pullups

1 pullup the first minute

2 pullups the second minute

3 pullups the third minute...and so on until you can't complete all the pullups in that minute

-then-

Tabata Box Jumps

rest two minutes

Tabata Wall Balls

WODs will post everyday at 1900 for the next day

Meeting at CFM at 0545 and 1700 as per usual

Be warmed up and ready to start at 0600 and 1715

20121215

Open gym Saturday at 1300! We will take 15 min at the start to clean. Work on your goat, get some heavy/technique lifts in, make up a WoD, whatever. We'll be there at least two hours so come when you can. Woot!

Nick's Test Post

Test

20121214

 

5 Rounds for time

 

50 Double Unders

7 Handstand Pushups

9 Deadlifts 135/95



20121213

“12 Days of Christmas”

1 Burpee

2 Double Under Jump rope (DU’s)

3 Knees to elbows (KTE)

4 Thrusters

5 Rings Dips

6 Pull-ups

7 Sit-ups

8 Squats

9 Wall Balls

10 Push-ups

11 Jumping Lunges (each leg, so you end up doing 22)

12 Kettlebell Swings

Performed like the song, you start with 1 Burpee, then you do 2 DU’s and 1 Burpee, then 3 KTE and 2 DU and 1 Burpee, and so on.

20121212

 Push Jerk

8x7x6x3x3x3

9 Rounds for Time

5 Burpees

7 KB Swings 24/16

9 Squats

20121211

"Fran"

21-15-9

Thrusters 95/65

Pullups

20121210

Deadlift 10x8x5x5x5

21-15-9

KB SDHP 24/16

Box jumps

Hand Release Pushups

20121207

Push Press 10x8x5x5x5

3 Rds
21 DUs
7 Left Leg/Right Arm KB Snatch Lunges
7 Right Leg/Left Arm KB Snatch Lunges
7 Burpees

20121206

A good pull

Burgener Warmup

Snatch Technique
EMOTM Snatch 50% Max for 15 min

Tabatta
Dips
Situps
Squats
Pullups

20121205

The correct recieve position of a clean.

“A thorough warm up will improve performance through the following mechanisms:

• Increased rate and strength of muscle contraction
• Increased muscle coordination through related movements
• Increased metabolic rate
• Increased efficiency of the neuromuscular system
• Increased work capacity
• Improve cardiovascular and respiratory efficiency, e.g., the adaptation of the heart to exercise stress is improved and likewise oxygen delivery to working muscles is a benefit.
• Reducing the possibility of injury through increased muscle elasticity and improving the joint range of motion. This is particularly important for the development of skill efficiency in Weightlifting.
• Psychological benefits

"Filthy Fifty"
50 rep chipper of each of the following

Box Jump
Jumping Pullup
KB Swing
Lunge (25 ea leg)
K2E
Push Press @ 45/35
Back Ext
Wall Ball
Burpees
DUs

20121204

                                                                     Donny Shankle

Burgener Warmup

Squat Clean 10x8x5 Warmup

EMOTM Clean 75% Max for 15 min



Backsquat 10x8x5x5x5

21-15-9
KB swing
hand release pushup
box jump

20121130

Split Jerk: 7x5x2x2x2x2

then

 

4 Rounds for time

 

15 Deadlift 135/95

10 Knees to elbows

25 Double Unders



20121129

Where you at Jill?

 

London Throwdown Qual. #2

 

75 Thrusters 35kg/25kg

75 Pullups

75 Burpees over bar

 

break it up as you see fit



20121128

Faileo Challenge?

 

Warmup:

40 Double unders

Burgener warmup

15 Burpees

40 Double unders

 

Do 20 Cleans for max load- Score is total weight lifted

IE. 20@100lbs= 2000lbs

 

Then

 

21-15-9

Wallballs 20/14

Kettlebell SDHP 24/16 Kg

Box Jumps



20121127

 

 

Front Squat

10x8x7x3x3x3x3

(Get four good work sets in)

 

5 Rounds

7 Push Press 95/65

25 Double Unders

10 Back extensions

 

 

 

20121125

Where are you Erika?

 

"Angie"

 

For Time

 

100 Pullups

100 Pushups

100 Situps

100 Squats

20121119

Take 20 mins to establish a 1RM deadlift

Then 

Amrap 9 mins

3 hang squat cleans 135/95

5 handstand pushups

7 knees to elbows

20121118

21-15-9

Tire flips

Double unders

Burpees

20121116

5 Rounds
50 Double unders (x5 if you dont have DU's)
6 Ground to overhead 75/55
3 Burpees

20121115

Burgener warmup

Snatch Technique work

Then

+1 Pullups every minute on the minute

20121114

Blake:
4 Rds
100 ft walking lunge (45/35)
30 Box Jumps
20 Wallballs
10 HSPUs

20121113

Group Warmup
London Throwdown Qualifier 1:
3 min max effort back squat

20121109

Awesome

On your own.

Run a 5k

20121108

Hmmm

Warmup:
10 GHD situps, 10 GHD back extensions, 10 4-count flutter kicks, 10 jumping squats, 10 pushups in any config on your own.

Lift:
10X8X5X5X5 Bench Press

WoD:
21 -15 – 9
HSPU
Situps

20121107

Warmup:
Run 1 mile (treadmill) or row 1k, 10 pullups, 15 dips, 20 pushups, 30 situps, 40 air squats, and 50 meter lunges in any configuration on your own.

Lift:
10X8X5X5X5 Back Squat

WoD:
5 Rds
15 Dumbell/KB Swings 24/16kg
15 Toes to Bar
100 meter run (down and back)

20121106

Who's gonna be this badass when they're old?

Warmup:
10 GHD situps, 10 GHD back extensions, 10 4-count flutter kicks, 10 jumping squats, 10 pushups in any config on your own.

Lift:
10X8X5X5X5 Dumbell Thrusters (Front Squat/Press)

WoD:
21 – 15 – 9
Pullups
Box Jumps

20121005

Not Paleo

Warmup:
Run 1 mile (treadmill) or row 1K, 10 pullups, 15 dips, 20 pushups, 30 situps, 40 air squats, and 50 meter lunges in any configuration on your own.

Lift:
15 minutes to practice/1RM 1-arm dumbbell/KB Snatch w/ ea arm

WoD:
3 RDS
10 Dumbell/KB snatch + OH Lunge (R arm/L leg) 24/16kg
10 Dumbell/KB snatch + OH Lunge (L arm/R leg) 24/16kg
20 Burpees
100 meter run (down and back)

20121102

Paleo

 

7 Rounds

14 Jumping Lunges

7 Toes to Bar

5 Burpees

 

 



20121101

 

 

Strength- Dumbell Press  5-5-5-5-5

 

then 10 Min Amrap

 

15 Abmat situps

100M Run

50 M Bear crawl

15 Pushups

50M Backwards Run



20121031

7 Rounds

20 Box jumps

10 Burpees

20 KB swings

20121030

Bench Press- 3x3x3x3x3

then

AMRAP 9 Min

 40 Double Unders

20 Air Squats

6 Handstand pushups

20121029

The Stevens' rocking the power bands

Remember we are in the Hardstand gym tomorrow

Back Squat - 5x5x5x5x5

Then 

7 Rounds for time

10 pullups

50M run

5 Burpees 

50M run

20121026

Fight Gone Bad

 

3 Rounds

1 Minute of each excercise

 

Wallball

Sumo Deadlift High Pull

Box Jump

Push Press

Row

 

Rest 1 minute before starting next round

 

Your score is the total # of reps and number of calories on the rower

20121025

 

 

Deadlift: 5x5x5x5x5

 

 

then

7 Rounds

5 Tire Flips

7 Toes to Bar

9 Burpees



20121024

Partying with Khalipa and Froning

Front Squat: 3x3x3x3x3

Amrap 10 Min

35 Double Unders

20 KB Swings

20121022

Strict Press 5x5x3x3x1x1

then

5 rounds

8 pullups

10 ring dips

12 wallballs

20121021

Jess H.

Take 30 Minutes to find your 1RM Clean.

Focus on the explosive hip opening and shrug.

then Amrap 5 Min

5 Ground to overhead 75/55

5 Burpee boxjumps

We miss you Tony

Take 20 mins to find your 1RM Split Jerk

5 Rounds

100M Farmers Carry 90/50

10 Overhead Lunges with 45/25

15 KB swings 24/16

20121018

Happy Birthday 23rd Birthday John

 

For Time

23 Turkish Getups

23 Burpees

23 Pullups

23 Hang Cleans @ 135

23 Pistol Squats each leg

23 Overhead Squats @135

 5 Bar muscleups

or 23 Ring Dips



20121017

Were coming up on November in a couple of weeks, start cleaning out your houses of your stockpiled grains and goodies.  Starting November 1st we will be starting our Paleo Challenge.  More info to follow.

Wild Wednesday

10 Squat Clean to thrusters 95lbs (each rep starts on the ground) 

25 Abmat situps

8 Squat Clean thrusters

25 Abmat situps

6 Squat Clean thrusters

25 Abmat situps

4 Squat Clean thrusters

25 Abmat situps

2 Squat Clean thrusters

25 Abmat situps

Newbies do medball cleans to wallballs

20121015

 '70s Big  

Warmup

2 rounds

15 Squats

10 Lunges (5 each leg)

10 box jumps

Take 15 minutes to establish a 1RM Deadlift

Then

21-15-9

 Burpees

Toes to Bar

Wallballs

Woot! TEAM USA

Overhead Squat

3x3x3x3x3

Work on those active shoulders

then 

7 Rounds for Time

30 Double unders

7 Clapping Pushups

20121012

Tabata

8 intervals each excercise of 20 sec of work, 10 seconds rest.
Do not switch exercises until all 8 intervals are complete

Row
Squats
Pull ups
Burpees
Knees to elbows

20121011

3 sets of strict pull ups for max reps (weighted if you can do more than 15)

Then

Deadlift
3x3x3x3x3 (these are work sets, you should have one or two warmup sets of 7+ reps at light weight)

20121010

Push press
7x7x7x7

7 Rounds for time
10 Wallballs
5 Power cleans 155/95

Back squat
3x3x3x3x3

Then
21-15-9
Pull ups
Kettle bell swings
Ghd situps

20121007

Meet at BLDG 707 @ 10am

Snatch Balance 

10x10x10x10

Then 

7 Min AMRAP

10 Deadlift 135/75

8 Pushups

5 Knees to elbows

Going away and birthday WODs @10 at the lakenheath track
Bring some water and something warm.  Nandos and celebration post WOD

20121005

100 Burpees for time.
Dont hate. Get some

20121004

Warmup
100 double understand
Burgener warmup
Back roller

Max effort hang clean
Take as much rest in between sets as needed.
Work heavy

20121003

7 Rounds for time
10 Box jumps
5 Tire flips
3 Ground to overhead 135/95

20121002

Front Squat  5x5x5x5x5

Then

AMRAP 12 Minutes of:

7 Pullups
10 Push Press 95/65
30 Double unders

20121001

30-20-10
Toes to bar
Wallballs

20120928

Meet at 0545 and 1700

"Diane"
21-15-9
Handstand Pushups
Deadlift 225/135

20120927

"Fran"
21-15-9
Thrusters 95/65
Pullups

20120926

Meet at 0545 and 1700

Amrap 7 minutes

50m farmer carry of max weight
10 hollow rocks
25 double unders
5 kettlebell swings

20120924

Meet at 0545 and 1700.

5 rounds
400m run
30 sit ups
15 burpees

20120924

"Elizabeth"
21-15-9
Full squat clean 135/95
Ring dips

20120921

This one is for you Ben

"Nancy"
5 rounds for time
400m run
15 Overhead squats 95/65

20120920

Meet at 0545 and 1700

Chipper For Time:

30 KB Swings 24/16
20 Burpees
10 Tire Flips
200 Double Unders  (or x2 singles)
10 Tire Flips
20 Burpees
30 KB Swings 24/16

20120919

Pick a skill that you suck at...Kipping Pullups, Double Unders,  Handstand pushups, muscle up progression, pistols, etc and work on them for 10 minutes.  I will help coach you through

Then

Max Effort Deadlift

(Lift for a maximum load over 1-3 reps...that doesnt mean just jump to your max, progress slowly to warm up then attempt your max effort) 

20120918

Meet at 0545 and 1700

Key word for this workout --- SCALE!  Most of you should not be doing this RX

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

20120917

Take 20 minutes to find your max height box jump.

Then

7 rounds for time
10 knees to elbows
5 clapping pushups
10 medicine ball cleans

20120914

Not a girl, but should be tough.  Sorry to both am and pm groups, I am very busy at work this week

AMRAP 12 Mins

5 Handstand pushups
5 Burpees over bar
5 Overhead squat 95/65

20120913

Bad squat habits are learned as we grow older, toddlers instinctively know how to squat. (Click on link)

Meet at 0545 and 1700 in Bldg 707.

"Lynne"
5 Rounds for max reps of:
Body weight Floor Press (Dont use the bench, its too wobbly)
Pullups
Score is total number of reps

There is no time limit on this, but once you go to failure that is the end of the set.

20120912

Warmup:
75 Double unders
25 Squats
10 Jumping lunges each leg
Hamstring stretch, Paleo Chair, Shoulder mobility


EMOTM +1 Full Squat Cleans for 15 mins - 95/65

1st minute-1
2nd minute-2
Etc...until you cannot finish the # of cleans for that round
Score is rounds completed

Then AMRAP 5 Min of:

5 KB Swings  24/16
3 Burpee pullups

9-11 WOD

Meet at 0545 and 1700 in building 707

9-11 Rememberance WOD

When one person finishes the row the next person starts.  We will write down the start time and the stop time for each person and calculate out the times at the end.

2001m row
11 box jumps (36in)
11 thrusters (135#/95#)
11 burpee to chest to bar pull ups
11 power cleans (175#/115#, AA Flight #175 (south tower))
11 hand stand push ups
11 kb swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (175#/135#)
11 push jerks (115#/75#)
2001m row

20120910

Meet at 0545 and 1700 at bldg 707

'Grip and Griff'
200m plate carry 45/25
Run 800m
Backwards run 400m
Run 800m
Backwards run 400m
200m plate carry 45/25

20120907

"Grace"
For time.
30 Clean and jerks. 135/95

20120906

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

20120905

"Annie"

50-40-30-20-10
Double unders
Sit ups

X3 singles for newbs, x4 for anyone that has had more than a month of crossfit

20120904

I am posting from my phone while I wait for internet in my new place, so no pictures for the time being.

Meet in 707 at 0545 and 1700.

"CrossFit Total"
You have three attempts to find your max
Press, squat and deadlift.

20120831

Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

1 minute AMRAP of Jerks @ 135/75#

-then (no break)-

100 Burpees for time.
*Perform 2 Power Cleans EMOM beginning after the first minute @ 135/75#.

10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 135/75#

Score is total # of jerks and time for burpees. You may split jerk or push jerk.

Modified from Outlaw Crossfit

20120829

Bad deadlift form on left, Good deadlift form on right

Meet at 0545 and 1700 @ Bldg 707

Dan Norwood will be coaching the AM

Deadlift-  20mins to find 3 rep max

Amrap 10 minutes

3 Handstand pushups

7 Box jumps

9 KB Swings 24/16