Monday 12/1/08

Welcome back.


For time:

21-15-9 reps of:

95lb Thrusters
Pull ups

Post time to comments.

Compare to 09/17/08.

Sunday 11/30/08

Rest Day.

New month starting tomorrow. MAJ Bault is programming this one.

Saturday 11/29/08

Rest Day if you worked out on Thanksgiving and yesterday. If not, make up the workouts you missed today. If you skipped both days, then today you pay for it.

Remember if you are doing both workouts, rest between them to bring your heartrate back down and maintain the intensity.

Send me pics here.

Post times to comments.

MAJ Blackmon provides some coaching to his youngest, Luke, for Friday's WOD. Walker hangs onto dad for some extra weighted pullups.

Friday 11/28/08

Get up and workout to work off those slices of pie!!!

For Time.

5 rounds of:

15 x Burpees
15 x Pull ups
15 x Hand stand pushups

Post time to comments.

Remember send pictures to me here.

MAJ Mayo and his family enjoying the post Turkeyday WOD. I-Beam pullups look like fun!

Thursday 11/27/08

For time:

3 rounds of:

800m run
400m backwards run
50 squats

Post time and things you are thankful for to comments.

Happy Thanksgiving!

Wednesday 11/26/08

Last chance before Thanksgiving to get your sweat on!

Filthy Fifty

For time.

50 x Box Jump, 24" box
50 x Jumping Pullups
50 x 35lb Dumbbell Swing
50 x Walking Lunge (each step = 1 rep)
50 x Knees to Elbows
50 x 45lb Push Press
50 x Good Mornings w/45lb bar
50 x Wall Ball, 20lb ball
50 x Burpees
50 x Double Unders

Post time to comments. Safe travels.

Tuesday 11/25/08

Front Squat

5 x 5 x 5 x 5 x 5

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Compare to 10/22/08.

Some food for thought. Which and how many of the 10 physical skills does the front squat require you to use? See the bottom of the web page for a list.

CrossFit is more than just fast times and weight. As leaders we need to understand the what and why.

Monday 11/24/08


For time:

10-9-8-7-6-5-4-3-2-1 reps of:

1 1/2 Body weight dead lift
Body weight bench press
3/4 Body weight clean

Post time to comments.

Sunday 11/23/08

Rest Day.

Get ready for tomorrow's's a lulu!

Saturday 11/22/08

Rest Day for most.

For others, here is the make up workout.

Friane (Fran/Diane)

For time.

3 rounds of:

15 x 95lb Thrusters
15 x Pull ups
15 x 225 Dead lift
15 x Hand stand push ups

Next time you want to miss a work out think of this...see below.

Post time to comments.

CrossFit Friday 11/21/08

Meet at 2nd floor Basketball courts, regular time.

Group 1: As many rounds as possible in 20 minutes of:

1 x Bear Crawl 1 court length, with partner on your back. Switch at the turn go back.
75% APFT max elevated push ups, partner in plank, Switch repeat.
1 minute back to back Iron Mike
Lunges length of court and back
Single leg stair hop to from 1st to 4th floor.

Group 2: Hayes Gym. As many rounds as possible in 20 minutes of:

20 x Pull ups
40 x Iron abs
20 x Burpees
2 x rope climb (first trip to top, second trip to shelf)
2 x laps of track with medicine ball overhead

At the end of 20 minutes rotate.

Post number of rounds for each to comments.

Thursday 11/20/08

Clean and Jerk


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Wednesday 11/19/08

Jackie with a Cherry on Top

For time.

1000m row
50 x 45lb thruster
30 x pull ups

Full 5 min rest then,

21-15-9 reps of:

95lb overhead squats

Rest time does not count but once 5 minutes is up your time starts for the second event. Score is total time for the two workouts. It does not matter which workout you do first. Don't bring bars down to the rowers, the stairs are fair for everyone. Don't forget to have a towel with you on the rowers or you risk getting kicked out.

Post time to comments.

Tuesday 11/18/08

For time.

5-10-15-20-15-10-5 reps of:

65lb shoulder press
Ring Dips
24" Box Jumps

Post time to comments.

Remember shoulder press has no additional movement. This is not a push press or push jerk. All effort comes from the shoulders. Scale as needed.

For box jumps, you must open your hips up completely at the top. This can be done once you are on the box or as part of the jump down but the rep is not complete until you have achieved the fully open position.

UPDATE*Sorry for the typo in the earlier post...the 25 was supposed to be a 15 as corrected above. If you did the extra 10 get an extra credit pat on the back. I'm sure your Fran time will go down, which should be reward enough.

Monday 11/17/08


5 rounds for time.

7 x Muscle ups
21 x Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Sunday 11/16/08

Rest Day.

Enjoy some football today...bye weeks are over so now it starts to matter.

Saturday 11/15/08

Rest Day.

If you missed a workout this week here is your make-up workout.

Complete as many rounds as possible in 20 minutes of:

5 x 95lb Thruster
7 x 95lb Hang power cleans
10 x 95lb Sumo dead lift high pull

Post number of rounds to comments and vow to not skip days.

Remember, combat will punish the person that specializes.

CrossFit Friday 11/14/08

0530 2nd Floor Basketball courts.

Workout courtesy of CDT Ben Franklin...Go Barbarians!!

For Time:

2nd Floor Gym
1 x suicide
Wheelbarrow to one end of gym
40 x elevated push ups
Wheelbarrow back
Switch with partner and repeat
1 x suicide
3/4 APFT max push ups
1 x suicide
1/2 APFT max push ups

Hayes Gym
50 x pull ups with partner, resting partner does the Dancing Russian
Rope climb to track
1 lap walking lunges
1 x suicide rope climb (touch three red marks and only tap foot on the ground, resting partner does tuck jumps
50 x air squats

3rd Floor Weight Room
With 15-25% Body weight Dumbbell/Plate complete the following:
10 x one arm thrusters, switch arms and repeat
20 x swings
20 x press (45 degrees from body)
50 x air squats (no weight)
10 x one arm thrusters, switch arms and repeat
20 x swings
20 x press
50 x leg lifts

Gut Check for Extra Credit
50 x pull ups between partners, resting partner does Iron Abs

Post total time to comments. Include whether you did the gut check or not.

If you did not get a shirt from MAJ Maxwell click here to order one.

Thursday 11/13/08

Meet at the track.

For time.

4 rounds of:

Run 800m
rest 2 minutes

Post time to comments.

Is Outside Magazine for real??!!!

See Dave Castro's reaction part 1 here and part 2 here.

Don't fit!

Wednesday 11/12/08


21-15-9 reps of:

225 lb Dead lift
Hand stand push ups

Post time to comments.

Compare to: 08/25/08

As we do more and more workouts we will be able to look back and compare results from previous workouts. This only works though if you post in the comments.

Shoot MAJ Maxwell a note if you want a shirt. We only have a few left.

Tuesday 11/11/08 Veteran's Day

In honor of Veteran's Day, we will do a hero workout.


For Time:

50 x Pull-ups
Gym Loop (Sub=400m run)
21 x 95 pound Thruster
2 x Gym Loop (Sub=800m run)
21 x 95 pound Thruster
Gym Loop (Sub=400m run)
50 x Pull-ups

Gym loop=Start at 3rd floor weight room take a right and go down the stairs to the first floor, run the hallway take a left and head back up the stairs by the basketball courts to the third floor and return to the 3rd floor weight room.

Post time to comments.

A little history of Veteran's Day below.

A Veteran's Day Tribute.

Monday 11/10/08

Nasty Girls

3 rounds for time of:

50 x Squats
7 x Muscle ups
10 x 135lb Hang power cleans

Bring rings if you have them.

If you cannot do muscle ups, lower the rings down so that you can start them from the kneeling position and use your legs to assist. Use only as much assistance as you need to get through the transition. I'll demo in the morning if there are questions.

If their are questions as to how this workout got its name see below.

In this video is Nicole, Eva T., and Annie. If you can do this workout as well as them then you too can be considered "nasty."

Post time to comments.

Sunday 11/09/08

Rest Day.

Friday 11/07/08


5 rounds for time of:

400 m run or gym loop (see below for gym loop definition)
15 x 95lb Overhead squat

Gym loop=Start at 3rd floor weight room take a right and go down the stairs to the first floor, run the hallway take a left and head back up the stairs by the basketball courts to the third floor and return to the 3rd floor weight room.

This one is a all out leg smoker if you do the gym loop but well worth the pain.

Post time to comments.

Thursday 11/06/08

This workout is dedicated to one of our forward deployed CrossFitters, Lance O'Bryan, who has been working out off of this site. Enjoy.


For time.

100 x Pull ups
100 x Push ups
100 x Sit ups
100 x Air squats

Remember all the way down and full extention at the top of those squats. Enjoy.

Additional instructions!!! As Rx'd you are supposed to do all reps of each exercise before proceeding to the next. So 100 pull ups, then 100 push ups, etc...

Post time to comments.

Wednesday 11/05/08

For Weight.

Dead Lift

3 x 3 x 3 x 3 x 3

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Tuesday 11/04/08

For Time:

30 x Hand stand pushups
40 x Pull ups
50 x 55lb Kettlebell/Dumbbell swing
60 x Sit ups
70 x Burpees

Post time to comments.

Monday 11/03/08

CrossFit Total

Back Squat, 1 Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep

Post total to comments.

Sunday 11/02/08

Rest Day

Interesting link to an article below about intellectual property. I think it is an appropriate link to put on the "new" blog address. Another interesting fact, CrossFit HQ has only 11 full time employees. Seems that even their business model is functional.