Friday 7/31/09

The Bear

For weight.

Minimum 5 rounds of, 7 x the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.

Increase load each round.

Post weight of each round to comments.

Compare to 4/20/09

Thursday 7/30/09

For time and number of consecutive reps.

100 x Double unders

Post time and highest number of unbroken reps to comments.

Wednesday 7/29/09

For time.

Run 5k

Post time to comments.

Compare to 6/11/09

Bonus round

50 x Push up
50 x Pull up
50 x Sit up

Tuesday 7/28/09

For time.

30 x Muscle up

Post time to comments.

Compare to 6/15/09

Monday 7/27/09

For time.

5 rounds of:

30 x Push up
Single stair hops (1 stair at at time, both feet jump) from basement to 1sr floor
Double stair hops (2 stairs at a time) from 1st floor to 2nd floor
Triple stair hops (3 stairs at a time) from 2nd floor to 3rd floor
Quadruple stair (4 stairs at a time) from 3rd floor to 4th floor
10 x Burpee
Run back down to the basement

Post time to comments.

Friday 7/24/09


For time.

5 rounds of:

20 x Kettle bell swings (53lb/35lb)
Run 500m (Around Quarters 100 and 101)

Post time to comments.

This one is going to hurt!

Thursday 7/23/09

For time.

25 x Handstand push up (head to floor)
25 x Manmakers (25lb/15lb dumb bells)

If you cannot do 25 handstand push ups, use the bands to assist you. We will show you how do set those up in the morning. If you do not have bands, do negatives or hand stand holds.

Post time to comments.

Wednesday 7/22/09

The Chief

As many rounds as possible (AMRAP) in 3 minutes of:
3 x Power clean (135lb/95lb)
6 x Push up
9 x Squat

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Tuesday 7/21/09

For weight.


1 x 1 x 1 x 1 x 1 x 1 x 1

Post load to comments.

Compare to 5/26/09.

Monday 7/20/09


For time.

1 mile run
100 x Pull up
200 x Push up
300 x Squat
1 mile run

Run will begin in Arvin. Take a left as you exit the facility and run to Kosciuszko's Monument and back. That is about 1 mile.

Post time to comments.

Compare to 3/19/09

Saturday 7/18/09 - Sunday 7/19/09

Rest Days.

Feel free to start your own thread in comments. One I am proposing is thoughts on doing a strength/power bias for the months of August and September. We'll still keep METCONs as part of the program but we will increase the weight but decrease the reps to get used to heavier loads. Bookends of the months will be a CrossFit Total so you can measure increases.

Friday 7/17/09

For time.

4 rounds of:

400m run
50 x Squat

Link up will be in front of Arvin. Bring your reflective belt and we will jog down as a group for the warm up.

Post time to comments.

Thursday 7/16/09

As many rounds as possible in 20 minutes (AMRAP) of:

15 x Push press (65lb/45lb)
15 x Box jump
15 x Sit up

Post number of rounds to comments.

Wednesday 7/15/09

For time.

10 rounds of:

3 x Dead lift
6 x Ring dip
9 x Knees to elbows

Your dead lift weight is at your discretion. The goal is to pick a weight that you can manage. If you are only able to do 1 dead lift at a time or if you are dropping the weight from waist high, you need to scale down.

Dropping the weight will incur a penalty of 5 burpees before you can continue, so control the weight through the entire lift.

Post time and DL weight to comments.

Tuesday 7/14/09

For time.

9 x Thruster (65lb/45lb)
21 x Burpee
15 x Thruster
15 x Burpee
21 x Thruster
9 x Burpee

Post time to comments.

Monday 7/13/09

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Saturday 7/11/09 - Sunday 7/12/09

Rest Days.

Keep track of the CrossFit Games going on this weekend. 8 workouts in 24 hours, look for some of them to pop up in our programming soon.

Friday 7/10/09

CrossFit Football Total

1 rep max of the following exercises:

Power clean
Bench press
Dead lift

Post lift loads and total to comments.

Thursday 7/9/09

For time.

150 x Push up

Foul when you go to the ground (anything but your hands and feet on the ground) to rest. Resting in the pike position is authorized.

Penalty = 40 yard sprint then continue.

Post time to comments.

Wednesday 7/8/09

For reps.

5 rounds of 1 minute for each of the following exercises:

Static hand stand
Kettle bell swings
Double unders

Post weight of kettle bell and number of reps of KBS/double unders.

Tuesday 7/7/09

For time.

Weighted run.

The route will be from the front of Arvin take a right, go around the Supe and Com's house then take the left by the Catholic Chapel. End point is the entrance to Stony 1. The timed event is from Arvin to Stony. The route back is a cool down. The total mileage to the top is around 1 1/2 miles. Bring your IBA or a back pack to carry weight. The intent of this run is to push it all the way up as if assaulting an objective on top of a hill. Running downhill with weight can be more harmful than beneficial so do so cautiously.

Post time to comments.

Monday 7/6/09


For time.

21-15-9 reps of:

135lb Squat clean
Ring dip

Post time to comments.

Saturday 7/4/09 - Sunday 7/5/09

Rest Days
Go enjoy some fireworks but don't forget about our Soldiers serving in harms way on this holiday. Just as important, remember the families that are having to celebrate the 4th without their loved ones.

God Bless America!

Friday 7/3/09

Fight Gone Bad (FGB)

For reps/calories.

3 rounds of 1 minute each of the following exercises:

Wall ball at 10ft target (20lb for men/12lb for women)
Sumo dead lift high pull (75lb/45lb)
20" Box jump
Push press (75lb/45lb)
Row for calories

Rest 1 minute between rounds.

Add total number of reps/calories for each round and post to comments.

Compare to 2/25/09

Thursday 7/2/09

A little extra training with the Fire Support crew out at CFT. Glad he didn't drop it.

For weight.

Overhead squat

3 x 2 x 2 x 1 x 1 x 1

Post loads to comments.