"Badger"
3 rounds for time.
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
30 Pull-ups
Run 800 meters
Tuesday 08Sep09
Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster
10 reps10 Pull-ups
Post rounds completed to comments.
65 Pound Thruster
10 reps10 Pull-ups
Post rounds completed to comments.
Friday 04Sep09
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Wednesday, 02Sep09 'Nate'
20 Minutes
As many rounds as possible of:
2 - Muscle Ups
4 - Hand Stand Push Ups
8 - 2 pood Kettle Bell swings
NATE (WMV)
NATE (MOV)
Monday 31 Aug 09 Fun w/ a Run
Two rounds 4 reps:
One minute on, one minute rest
- Thrusters
- Ball Slams
- Box Jumps
- Burpees
Then 800 m sprint 4 time
Wednesday 26Aug09 BEAR CRAWL AND SWIM
Five Rounds:
50 ft Bear Crawl
50 ft Lundges
Run to Spanish Landing
Two man team swim sprints.
50 ft Bear Crawl
50 ft Lundges
Run to Spanish Landing
Two man team swim sprints.
Tuesday 25Aug09
WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Monday 24Aug09, Hang Cleans and Sprints
20 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
15 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
10 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
Then run 2400 meters
HANG CLEAN (WMV)
HANG CLEAN (MOV)
Sprint 100 meters
15 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
10 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
5 Dumbbell Hang Cleans 50 lbs
Sprint 100 meters
Then run 2400 meters
HANG CLEAN (WMV)
HANG CLEAN (MOV)
Thursday “Linda” AKA Three Bars of Death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Linda (WMV)
Linda (MOV)
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Linda (WMV)
Linda (MOV)
Wednesday 19Aug09 GRINDY
Grindy" for time: by Adrian Bozman
10 Clean & Jerks (135lbs/85lbs.)
5 rounds of Cindy:
(5 Pull ups/10 Push ups/15 Squats)
10 Clean & Jerks (135/85)
5 rounds of Cindy
(5 Pull ups/10 Push ups/15 Squats)
10 Clean & Jerks
If you need to scale: Men - clean & jerks use 115, 95, 65, 45, or pvc. Women use 75, 65, 55, 45, 33, or pvc.
10 Clean & Jerks (135lbs/85lbs.)
5 rounds of Cindy:
(5 Pull ups/10 Push ups/15 Squats)
10 Clean & Jerks (135/85)
5 rounds of Cindy
(5 Pull ups/10 Push ups/15 Squats)
10 Clean & Jerks
If you need to scale: Men - clean & jerks use 115, 95, 65, 45, or pvc. Women use 75, 65, 55, 45, 33, or pvc.
Monday 17Aug09 Fight Gone Bad
Three Rounds:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (SUB BURPEES) (Reps)
The clock does not reset or stop between exercises. On call of "rotate," you will move to next station immediately for good score. One point is given for each rep.
FGB explanation (WMV)
FGB explanation (MOV)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (SUB BURPEES) (Reps)
The clock does not reset or stop between exercises. On call of "rotate," you will move to next station immediately for good score. One point is given for each rep.
FGB explanation (WMV)
FGB explanation (MOV)
Monday 3Aug09, Michael
Three rounds for time of:
■Run 800 meters
■50 Back Extensions
■50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
■Run 800 meters
■50 Back Extensions
■50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Friday, 31Jul09, Star of India run w/ CrossFit
We will start at the Grassy Knoll do 30 Pull ups, then run to Sheraton and do 30 Burpees, then run to the Coast Guard station and do 30 squats and finally run to the Star of India and do 30 pushups and repeat all stations on the way back starting with pushups.
Thursday 30Jul09, 'JT'
21-15-9 Reps for Time:
>Handstand push-ups
>Ring Dips (if you dont have rings do double reg. dips)
>Push-ups
This workout is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was Killed in Afganistan June 2005.
Video courtesy of CrossFit.com:
JT (Annie)(WMV)
JT (Annie)(MOV)
>Handstand push-ups
>Ring Dips (if you dont have rings do double reg. dips)
>Push-ups
This workout is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was Killed in Afganistan June 2005.
Video courtesy of CrossFit.com:
JT (Annie)(WMV)
JT (Annie)(MOV)
Wednesday 29Jul09, Swim, Push and Swing
100 Meter Swim
30 Push Ups
21 Kettle Bell Swings
100 Meter Swim
25 Push Ups
15 Kettle Bell Swings
100 Meter Swim
20 Push Ups
9 Kettle Bell Swings
Videos courtesy of CrossFit.com:
Swim-Pushup-KB Swing WOD(WMV)
Swim-Pushup-KB Swing WOD(MOV)
30 Push Ups
21 Kettle Bell Swings
100 Meter Swim
25 Push Ups
15 Kettle Bell Swings
100 Meter Swim
20 Push Ups
9 Kettle Bell Swings
Videos courtesy of CrossFit.com:
Swim-Pushup-KB Swing WOD(WMV)
Swim-Pushup-KB Swing WOD(MOV)
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