“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Advanced:
Three rounds for time of:
7 Muscle-ups
21 Burpees
Intermediate:
Five rounds for time of:
5 Seated Muscle-ups (or progression of your choosing)
15 Burpees
Beginner:
Three rounds for time of:
5 Seated or Squat Muscle-ups (or progression of your choosing)
12 Burpees
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Women - 85lb PP, 1.0 pood KB, 24” box
Advanced:
Complete as many rounds as possible in 15 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Women - 85lb PP, 1.0 pood KB, 24” box
Intermediate:
Complete as many rounds as possible in 20 minutes of:
80 pound Push press, 10 reps
10 KB Swings, 1.0 pood
10 Box jumps, 20 inch box
Women - 50lb PP, 20 pound KB, 20” box
Beginners:
Complete as many rounds as possible in 12-15 minutes of:
15-25 pound Push press, 10 reps
10 KB Swings, 10-15#
10 Box jumps, 12-15 inch box (Step ups allowed)
RX:
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Women - 95#
Advanced:
Seven rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
or
Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups
Women - 95#
Intermediate:
Ten rounds for time of:
75-95 pound Deadlift, 10 reps
10 push-ups
Women - 55-65#
Beginners:
Five rounds for time of:
25-45 pound Deadlift, 10 reps
10 push-ups (Progressions okay)
"Death by Pullup"
RX
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 = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up.
Post number of minutes completed to comments.
This workout is self-scaling.Beginners:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.
Beginners:
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu’s and assisted pu’s)
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs
“Michael”
RX
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups
Intermediate:
Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups
Beginners:
Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups
Women - 115
Advanced:
Three rounds, 9-6-and 3 reps, for time of:
155 pound barbell Thrusters
Muscle-Up
Women - 105
Intermediate:
Three rounds, 9-6-and 3 reps, for time of:
115-135 pound barbell Thrusters
Muscle-Up (Seated or Jumping okay)
Women - 70-85
Beginners:
Three rounds, 9-6-and 3 reps, for time of:
15-25 pound barbell Thrusters
Muscle-Up (Squat muscle up)
“Kelly”
RX:
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball
Intermediate:
“Kelly”
Five rounds for time of:
Run 400 meters
15 Box jump, 24/20 inch box
15 Wall ball shots, 20/14 pound ball
or
Three rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball
Beginners:
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, 24/20 inch box
15 Wall ball shots, 14-20 pound ball
Post time to comments.
RX
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8’ off the ground and the second 4” off the ground.
WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]
Advanced:
Complete three rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
or
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 4 reps
9 Ring Push-ups
Intermediate:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight arms and one leg straight, 5 reps
10 Ring Push-ups
* switch legs each rep
Beginners:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight arms and tucked legs, 3-5 reps
5-10 Push-ups
"Heavy Fran"
RX
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Women:
95# Thrusters
30# Pull ups
Intermediate: (Those of you who normally do not do Fran with 95#‘s)
Three rounds, 15-12-and 9 reps, for time of:
95 pound barbell Thrusters
30 pound weighted Pull-ups
Women:
65# Thrusters
15# Pull ups
Beginners:
Three rounds, 15-12-and 9 reps, for time of:
20-45# Thrusters
Pull ups or beginner pull ups
Women
95# thrusters
200# deadlift
1.5 pood kettlebell
Advanced:
Five rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Women
95# thrusters
200# deadlift
1.5 pood kettlebell
Intermediate:
Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185-205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups
Women
65# thrusters
95-125 deadlift
1 pood kettlebell
Beginners:
Five rounds for time of:
7 Handstand push-ups (progressions okay)
10-25 pound Thruster, 7 reps
7 Knees raises
15-45 pound Deadlift, 7 reps
7 Squat thrusts
7 Kettlebell swings, 5-15 pound
7 Pull-ups (beginner or assisted)
"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
women 35#
Advanced:
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 20 reps
20 Burpees
Women - 35
-or-
Three rounds for time of:
Run 800 meters
40 pound Dumbbell squat cleans, 30 reps
30 Burpees
Women - 30
Intermediate:
Three rounds for time of:
Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpees
Women - 20
Beginners:
Three rounds for time of:
Run 400 meters
5-15 pound Dumbbell squat cleans, 15 reps
15 Burpees
Women - 95lbs, 20” box
Intermediate:
Five rounds for time of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box
Women-65#
Beginners:
Three rounds for time of:
Row 250 meters
10-35 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 12-15 inch box
Overhead Squat 3-3-3-3-3 reps
If you are unfamiliar with the lift or your air squat is still poor then grab you pvc or broomstick and give this a shot. Increase the weight slowly and only when sound and proper mechanics
are present.
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv
http://media.crossfit.com/cf-video/Overhead_Squat.wmv
and some motivation….
Nicole Body weight OHS
http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.wmv
even more motivation from a kid, because 30 is the new 15.
http://www.brandxmartialarts.com/videos/ConnorOHSrace.wmv
http://www.brandxmartialarts.com/videos/ConnorOHSrace.mov
"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Intermediate:
35 Strict Pull-ups
70 Push-ups, release hands from floor at the bottom
Run 5K
Beginner:
10-20 Strict Pull-ups (If you cannot do strict pull ups, do beginner or assisted pull ups)
25-35 Push-ups, release hands from floor at the bottom
Run 1-2K
"Linda"
RX
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.
Intermediate:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.
Beginners:
Scale the weight back and drop the sets as shown above.
Advanced:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
women - 45#
Intermediate:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
women - 25#
Beginner:
Complete as many rounds as possible 12 minutes of:
10-25 pound Thruster, 5 reps
10-25 pound Hang Powercleans, 7 reps
10-25 pound Sumo Deadlift High-pull, 10 reps
