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.
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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.
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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.
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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
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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.
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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.
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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.
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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
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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