Monthly Archives: July 2013

07.31.2013

Warm-up Drills
I. Run 400m
II. 2 rounds of
9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

Impact/Focus: Press 1-1-1-1-1RM
Warm-up with 2-3 sets of 5 reps each before working up to a new 1 rep maximum Press.

Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Meat Lab”
AMRAP 7:00 of
10 x Pull-ups
20 x Wallball (20/14lbs)
30 x Double-unders
Rest 2:00
Then…
AMRAP 7:00 of
Row 10kcal
7 x Burpees
14 x GHD/Abmat Sit-ups

Post scores to comments.

Posted in | 5 Comments

07.30.2013

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Sticky Lips”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts (70% 1RM)
Ring Dips
Then…
Run 200m

Post scores to comments.

Skill Development
L-Sit hold x 2:00 (cumulative)

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07.29.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Deadlift (45/30lbs)
5 x Power Cleans (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Front Squat 3-3-2-2-2
Warm up as necessary before completing the following workload.

Front Squat 3-3-2-2-2

Post sets/reps/loads to comments.

“Legless”
For time
27 x Thrusters (96/65lbs)
4 x Legless Rope Climbs
21 x Thrusters (95/65lbs)
3 x Legless Rope Climbs
15 x Thrusters (95/65lbs)
2 x Legless Rope Climbs
9 x Thrusters (95/65lbs)
1 x Legless Rope Climbs

Post scores to comments.

Posted in | 6 Comments

07.26.2013

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Pull-ups
7 x KB Swings (24/16kg)
9 x Air Squats (wall)
III. Mobility

Impact/Focus: Bench Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Jack Reacher”
Complete as many rounds/reps as possible in 12:00 of
1 x L-sit Rope Climb
2 x Overhead Squats (0.5 x BW)
3 x Turkish Get-ups (32/24kg)
Row 10kcal

Post scores to comments.

Posted in | 2 Comments

07.25.2013

Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“A.W.A.L.L.”
AMRAP in 5:00 of
3 x Ground-2-Overhead (135/95lbs)
5 x Burpees
30 x Double-unders
Rest 1:00
Then…
AMRAP in 5:00 of
2 x Ground-2-Overhead (135/95lbs)
5 x Burpees
20 x Double-unders
Rest 1:00
Then…
AMRAP in 5:00 of
1 x Ground-2-Overhead (135/95lbs)
5 x Burpees
10 x Double-unders

Post scores to comments.

Skill Development
Work through the following:
I. Work through 8-12 repetitions of challenging Handstand Push-ups
II. Accumulate 1:00 of honest and controlled handstand walking (advanced movements will be encouraged for the talented invertible CFers out there).

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07.24.2013

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Push/Split Jerk
Prepare as necessary before aggressively seeking a new 1RM Push/Split Jerk.
Warm-up Sets: 3 x 40%, 2 x 50%, 2 x 60%
Push/Split Jerk: 1-1-1-1-1RM

Post sets/reps/loads to comments.

“Phelociraptor”
For time
21-15-9 reps for time of
KB Push Jerk (32/24kg)
Box Jumps (24/20’’)
Ring Dips

Post scores to comments.

Skill Development
Work through 1-2 of the following options
I. 5-3-7-3-5 x L-sit Chin-ups
II. 8-8-8-8 x Toes-2-Bar/K2E’s
III. 3 sets of >:10 x L-sit

Posted in | 4 Comments

07.23.2013

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility

“Constant Motion”
For time
50 x Pull-ups
50 x Handstand Push-ups
50 x Pistols (alt.legs)
50 x KB Swings (32/24kg)
Row 50kcal

Post scores to comments.

Posted in | 3 Comments

07.22.2013

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“River Bound”
Complete as many Rounds/Reps as possible in 15:00 of
10 x Wall-balls (20/14lbs)
10 x Weighted GHD/ABMAT sit-ups (20/14lbs)
Suicide Sprint
15 x Reverse Wallballs (20/14lbs)
Suicide Sprint
3 x Muscle ups
Suicide Sprint

Post scores to comments.

Posted in | 6 Comments

07.19.2013

Warm-up Drills
I. Run 800m
II. 3 Rounds of
7 x KB Swings (24/16kg)
7 x Push -ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 3-3-3+
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Flex Your @ss Chain”
For time
5-4-3-2-1 reps of
Front Squat (70-80 % 1RM)
Muscle Ups

Post scores to comments.

Posted in | 2 Comments

07.18.2013

Warm-up Drills
I. Row 500m
II. 2 rounds of
10 x Power Clean (45/30lbs)
10 x Front Squat (45/30lbs)
10 x Push Press (45/30lbs)
III. Mobility

“Waterborne Altitude”
Complete for time
Row 1000m
Then…
3 rounds of
15 x Thrusters (95/65lbs)
15 x Pull-ups
Then…
Row 1000m

Post times to comments.

Skill Development
6:00 AMRAP of
10 x GHD/Abmat Sit-ups
10 x Back extension

Posted in | 3 Comments

07.17.2013

Warm-up Drills
I. Run 400
II. 2 rounds of
6 x Deadlift (45/30lbs)
6 x Power Clean (45/30lbs)
6 x Front Squat (45/30lbs)
6 x Push Press (45/30lbs)
III. Mobility

“Up Then Down”
Complete 5 rounds for time of
3 x Squat Cleans (185/135lbs)
10 x Strict Handstand Push-ups
15 x Burpees
20 x Slamballs (40/20)

Post scores to comments.

Posted in | 6 Comments

07.16.2013

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Individual Mobility

Impact/Focus: Snatch or Clean EMOTM
EMOTM for 8:00 execute one of the following options:

I. 1 x Snatch Pull + 1 x Squat Snatch
II. 1 x Clean Pull + 1 x Clean

Post sets/reps/loads to comments.

“Tired Eyes”
Against 12:00 running clock climb as high as possible (even numbers only)
C2B Pull-ups (2-4-6-8…)
Pistols (2-4-6-8…)
Double-unders (10-20-30-40…)

Post scores completed to comments.

Posted in | 3 Comments

07.15.2013

Warm-up Drills
I. Speed Rope x 3:00
II. 6:00 AMRAP of
1 x Rope Climb (5 x Pull-ups)
10 x Push-ups (CFGS)
15 x Squats
III. Mobility

Impact/Focus: Back Squat 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps to comments.

“Training Wheels”
Complete as many rounds/reps as possible in 14:00 of
Run 200m
8 x Deadlift (225/155lbs)
10 x Ring Dips
12 x GHD/Abmat Sit-ups

Post scores to comments.

Posted in | 6 Comments

07.12.2013

Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP
5 x Deadhang Pull-ups
7 x Push-ups (CFGS)
9 x Slamballs (40/20lbs)
III. Mobility

Impact/Focus: Bench Press 5-5-5+
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Abattoir III”
Complete as many reps as possible for each of the following Tabata sets per movement. Complete all 8 Rounds of one movement before proceeding to the next.

Tabata x Sumo-Deadlift High Pull (95/65lbs)
Tabata x Front Squat (95/65lbs)
Tabata x Push Press (95/65lbs)
Tabata x Thrusters (95/65lbs)

Post scores to comments.

Posted in | 2 Comments

07.11.2013

Warm-up Drills
I. Run 400
II. 2 Rounds of
5 x Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
10 x Push ups (CFGS)
III. Mobility

“CFFB 10,000 pounds”
Lift 10,000 lbs as fast as possible using sets of one rep per movement each round as follows:

1 x Squat
1 x Bench
1 x Power Clean

Notes: You can use any weight on the lifts and it can be done in any amount of rounds.
The goal is to lift 10,000 lbs.
You can only do one rep at a time and must cycle through all three lifts to complete one round.

Post times, loads used, and round completed to comments.

“Flight Simulator”
Work through as many of the following “unbroken” double under sets as possible against a 12:00 running clock:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Post times to comments.

Posted in | 4 Comments

07.10.2013

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 reps x 9 fundamentals
III. Mobility

Impact/Focus: Deadlift 3RM
Warm-up using 2-3 sets of 5 reps each before working up to a new 3RM Deadlift.

Deadlift x 3-3-3-3-3

Post loads to comments.

“Sneaky 3”
10-9-8-7-6-5-4-3-2-1 reps for time of
Strict Handstand Pushups
Deadhang Pull-ups
KB Swings (32/24kg)

Post scores to comments.

Posted in | 4 Comments

07.08.2013

Warm-up Drills
I. Run 400m
II. 3 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Back Squat 5-5-5+
Work through the following sets of Bench Press using the percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Genetic Potential”
5 Rounds of the following 3:00 AMRAP
4 x DB Burpee Ground-2-Overhead (50/35lbs)
6 x Wallball-10ft (20/14lbs)
8 x H2H KB Snatch (24/16kg)
Rest 1:00 between each 3:00 interval

Post scores to comments.

Posted in | 5 Comments

07.05.2013

Warm-up Drills
I. Run 400m
II. 3 Rounds of
1 x Rope Climb
25ft Bear Crawl
7 x Push ups (CFGS)
10 x Wall Squats
III. Mobility

Impact/Focus: Bench Press 1-1-1-1-1RM
Work through the following sets of Bench Press using the percentage based sets outlined below before establishing a new single rep maximum.

5 x 40%
5 x 50%
5 x 60%
1-1-1-1-1RM

Post sets/reps/loads to comments.

“Hippity Hop”
3 Rounds for time of
20 x DB Snatch (50/35lbs)
20 x GHD/Abmat Sit-ups
20 x Back Extensions
30 x Double-unders

Post scores to comments.

Posted in | 1 Comment

07.04.2013

Warm-up Drills
Warm up on your own for 4th of July Open Gym format

“Bulger”
10 Rounds for time of
150m Run
7 x Chest-to-Bar Pull-ups
7 x Front Squats (135/95lbs)
7 x Handstand Push-ups

Notes: Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. -via CrossFit.com

Post scores to comments.

Posted in | 1 Comment

07.03.2013

Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Jerk (45/30lbs)
III. Mobility

Impact/Focus: Clean
Perform the complex below every 30 seconds for 8 minutes (16 total reps of the complex)
1 x Clean Pull (60-70% 1RM Clean)
1 x Squat Clean (60-70% 1RM Clean)

Post sets/reps/loads to comments.

“Cradle to the Grave: DT”
5 rounds for time
12 Deadlift (155/115lbs)
9 Hang Power Clean (155/115lbs)
6 Push Jerk (155/115lbs)

Notes: Every time the bar touches the floor in the middle of a round a 5 x Burpee tax is immediately applied.

Post scores to comments.

Posted in | 4 Comments

07.02.2013

Warm-up Drills
I. Run 800m
II. 6:00 AMRAP 20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Colored Squares”
For time
30 x KB Swings (32/24)
20 x Handstand Push-ups
10 x Burpees
Row 250m
30 x Pull-ups
20 x Pistols (10L/10R alt.)
10 x Burpees
Row 250m
30 x Box Jumps (24/20”)
20 x Clapping Push-ups
10 x Burpees
Row 250m

Post scores to comments.

Posted in | 5 Comments

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