Check out the games. ESPN is doing live streaming starting at 1500 Friday, and Saturday and 1000 Sunday.
http://espn.go.com/espn3/index/_/sport/fitness
Friday, July 29, 2011
Monday- 1Aug2011
Rx
Three rounds, 12-9- and 6 reps, for time of:
13/95 pound Squat clean and jerk
Muscle-up
ADVANCED
Three rounds, 12-9- and 6 reps, for time of:
115/75 pound Squat clean and jerk
Muscle-up
INTERMEDIATE
Three rounds, 12-9- and 6 reps, for time of:
95/65 pound Squat clean and jerk
Muscle-up
BEGINNER
Three rounds, 12-9- and 6 reps, for time of:
10-25 pound Squat clean and jerk
Muscle-up
**** If you cannot do a muscle up, sub the progression found at the end of this video
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov
Three rounds, 12-9- and 6 reps, for time of:
13/95 pound Squat clean and jerk
Muscle-up
ADVANCED
Three rounds, 12-9- and 6 reps, for time of:
115/75 pound Squat clean and jerk
Muscle-up
INTERMEDIATE
Three rounds, 12-9- and 6 reps, for time of:
95/65 pound Squat clean and jerk
Muscle-up
BEGINNER
Three rounds, 12-9- and 6 reps, for time of:
10-25 pound Squat clean and jerk
Muscle-up
**** If you cannot do a muscle up, sub the progression found at the end of this video
http://media.crossfit.com/cf-video/CrossFitJournal_TuckerMUProgressionPre.mov
Thursday, July 28, 2011
Friday-29July2011
Three rounds for time of:
Run 800 meters
Rest 2 minutes
We will meet at the track (off McCornack Rd) to do this WOD. We will still do a warm-up together and then start the run. If you have a watch bring it so everyone can track their own time.
Run 800 meters
Rest 2 minutes
We will meet at the track (off McCornack Rd) to do this WOD. We will still do a warm-up together and then start the run. If you have a watch bring it so everyone can track their own time.
Wednesday, July 27, 2011
Thursday-28July2011
JACKIE
Rx:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
BEGINNERS:
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)
Rx:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
BEGINNERS:
Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)
Tuesday, July 26, 2011
Wednesday-27July2011
"Helen"
Rx
Three rounds for time:
Run 400 meters
21 Kettlebell swings (1.5 pood/1 pood)
12 Pull-ups
INTERMEDIATE:
3 rounds for time
Run 400 m
21 kettlebell swings (1 pood/.75 pood)
12 pull ups
BEGINNERS:
3 rounds for time of
Run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups
**If you can not do any kipping pull-ups yet, do banded or jumping pull-ups today and make sure you are practicing pull-ups in your daily warm-up.
Rx
Three rounds for time:
Run 400 meters
21 Kettlebell swings (1.5 pood/1 pood)
12 Pull-ups
INTERMEDIATE:
3 rounds for time
Run 400 m
21 kettlebell swings (1 pood/.75 pood)
12 pull ups
BEGINNERS:
3 rounds for time of
Run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups
**If you can not do any kipping pull-ups yet, do banded or jumping pull-ups today and make sure you are practicing pull-ups in your daily warm-up.
Monday, July 25, 2011
Tuesday-26July2011
Rx
Three rounds for time of:
30 Wallball shots, 20/12 pound ball (10.5 foot target)
75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
INTERMEDIATE
Three rounds for time of:
30 Wallball shots, 12/8 pound ball (10.5 foot target)
45/30 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
BEGINNER
Three rounds for time of:
20 Wallball shots, 6/4 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Three rounds for time of:
30 Wallball shots, 20/12 pound ball (10.5 foot target)
75/45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
INTERMEDIATE
Three rounds for time of:
30 Wallball shots, 12/8 pound ball (10.5 foot target)
45/30 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
BEGINNER
Three rounds for time of:
20 Wallball shots, 6/4 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Tuesday, July 19, 2011
Friday - 22July2011
"Manion"
Rx
Seven rounds for time of:
Run 400 meters
135/95 pound Back squat, 29 reps
ADVANCED
Rx
Seven rounds for time of:
Run 400 meters
135/95 pound Back squat, 29 reps
ADVANCED
Seven rounds for time of:
Run 400 meters
115/75 pound Back squat, 29 reps
INTERMEDIATE
Five rounds for time of:
Run 400 meters
95/65 pound Back squat, 29 reps
BEGINNER
Five rounds for time of:
Run 200-400 meters
10-25 pound Back squat, 15 reps
Run 400 meters
115/75 pound Back squat, 29 reps
INTERMEDIATE
Five rounds for time of:
Run 400 meters
95/65 pound Back squat, 29 reps
BEGINNER
Five rounds for time of:
Run 200-400 meters
10-25 pound Back squat, 15 reps
Thursday- 21July2011
2010 Northwest Regional Event 1
Rx
Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders
Rx
Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders
ADVANCED:
as Rx’d
INTERMEDIATE:
Three rounds for time of:
95/65 pound Overhead squat, 10 reps
50 Double-unders
BEGINNER:
Three rounds for time of:
pvc - 25 pound Overhead squat, 10 reps
25 Double-unders
If you are unable to do double unders try subbing tuck jumps or side to side hops over a small barrier
as Rx’d
INTERMEDIATE:
Three rounds for time of:
95/65 pound Overhead squat, 10 reps
50 Double-unders
BEGINNER:
Three rounds for time of:
pvc - 25 pound Overhead squat, 10 reps
25 Double-unders
If you are unable to do double unders try subbing tuck jumps or side to side hops over a small barrier
Wednesday - 20July2011
"Barbara"
Rx
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for EACH of five rounds to comments
Rx
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post time for EACH of five rounds to comments
ADVANCED:
As Rxd
As Rxd
INTERMEDIATE:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
BEGINNER:
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round.
Beginners, if you cannot do pull ups do banded or jumping pull ups.
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
BEGINNER:
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round.
Beginners, if you cannot do pull ups do banded or jumping pull ups.
Monday, July 18, 2011
Tuesday - 19July2011
Rx
Front Squat 1-10-1-20-1-30 reps
Front Squat 1-10-1-20-1-30 reps
Today is self scaling. If you are unfamiliar with the movements check the video and remember to go light if you are just starting out.
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.mov
Sunday, July 17, 2011
Monday - 18July 2011
Rx
Three rounds for time of:
50/35 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50/35 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
** Remember GHD sit ups are one of the four exercises commonly associated with Rhabdo. If you do not do GHD sit ups on a regular basis then today you need to sub regular or ab-mat sit ups. This is serious you DO NOT want to end up in the hospital because you wanted to prove you were tough.
ADVANCED
Three rounds for time of:
30/20 pound dumbbell Waiter walk, 100 meters, Right arm
30 Ab-mat sit-ups
30/20 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
BEGINNER
Three rounds for time of:
10 - 15 pound dumbbell Waiter walk, 50 meters, Right arm
15-20 Sit-ups
10 - 15 pound dumbbell Waiter walk, 50 meters, Left arm
15-20 Back extensions
** Remember to activate your shoulder during the waiter walk
Three rounds for time of:
50/35 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50/35 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
** Remember GHD sit ups are one of the four exercises commonly associated with Rhabdo. If you do not do GHD sit ups on a regular basis then today you need to sub regular or ab-mat sit ups. This is serious you DO NOT want to end up in the hospital because you wanted to prove you were tough.
ADVANCED
Three rounds for time of:
30/20 pound dumbbell Waiter walk, 100 meters, Right arm
30 Ab-mat sit-ups
30/20 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions
BEGINNER
Three rounds for time of:
10 - 15 pound dumbbell Waiter walk, 50 meters, Right arm
15-20 Sit-ups
10 - 15 pound dumbbell Waiter walk, 50 meters, Left arm
15-20 Back extensions
** Remember to activate your shoulder during the waiter walk
Thursday, July 14, 2011
Friday- 15July2011
Rx
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
ADVANCED:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
INTERMEDIATE:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
If you have been doing HSPU progressions, try getting upside down today and seeing how you do.
BEGINNER:
21 Pull-ups (Beginner or assisted okay)
21 Handstand Push-ups progressions
15 Pull-ups (Beginner or assisted okay)
15 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted okay)
9 Handstand Push-ups progressions
Post scaling and progressions (which band, number of abmats...) with time.
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
ADVANCED:
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
INTERMEDIATE:
For time:
21 Pull-ups
21 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
If you have been doing HSPU progressions, try getting upside down today and seeing how you do.
BEGINNER:
21 Pull-ups (Beginner or assisted okay)
21 Handstand Push-ups progressions
15 Pull-ups (Beginner or assisted okay)
15 Handstand Push-ups progressions
9 Pull-ups (Beginner or assisted okay)
9 Handstand Push-ups progressions
Post scaling and progressions (which band, number of abmats...) with time.
Wednesday, July 13, 2011
Thursday-14July2011
Snatch one rep every minute on the minute for 15 minutes.
This WOD is self scaling….Everyone will do 15 snatches. You can change the weight between each rep or keep it the same. In the end, you will post the highest and lowest weights used.
This WOD is self scaling….Everyone will do 15 snatches. You can change the weight between each rep or keep it the same. In the end, you will post the highest and lowest weights used.
Tuesday, July 12, 2011
Wednesday 13 July, 2011
Rx
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups
scaling options
ADVANCED
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 10 reps
10 Push-ups
145/105 pound Deadlift, 5 reps
5 Push-ups
-or-
Three rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups
INTERMEDIATE
Three rounds for time of:
Run 400 meters
95/65 pound Deadlift, 20 reps
20 Push-ups
95/65 pound Deadlift, 10 reps
10 Push-ups
BEGINNER
Three rounds for time of:
Run 400 meters
15 - 45 pound Deadlift, 10 reps
10 Push-ups
15 - 45 pound Deadlift, 5 reps
5 Push-ups
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups
scaling options
ADVANCED
Five rounds for time of:
Run 400 meters
145/105 pound Deadlift, 10 reps
10 Push-ups
145/105 pound Deadlift, 5 reps
5 Push-ups
-or-
Three rounds for time of:
Run 400 meters
145/105 pound Deadlift, 20 reps
20 Push-ups
145/105 pound Deadlift, 10 reps
10 Push-ups
INTERMEDIATE
Three rounds for time of:
Run 400 meters
95/65 pound Deadlift, 20 reps
20 Push-ups
95/65 pound Deadlift, 10 reps
10 Push-ups
BEGINNER
Three rounds for time of:
Run 400 meters
15 - 45 pound Deadlift, 10 reps
10 Push-ups
15 - 45 pound Deadlift, 5 reps
5 Push-ups
Sunday, July 10, 2011
Monday - 11JULY2011
Rx
"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
scaling options
ADVANCED
Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
INTERMEDIATE
Five rounds for time of:
95-115/65-75 pound Deadlift, 12 reps
95-115/65-75 pound Hang power clean, 9 reps
95-115/65-75 pound Push jerk, 6 reps
BEGINNER
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps
"DT"
Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
scaling options
ADVANCED
Three rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps
INTERMEDIATE
Five rounds for time of:
95-115/65-75 pound Deadlift, 12 reps
95-115/65-75 pound Hang power clean, 9 reps
95-115/65-75 pound Push jerk, 6 reps
BEGINNER
Three rounds for time of:
35-45 pound Deadlift, 12 reps
35-45 pound Hang power clean, 9 reps
35-45 pound Push jerk, 6 reps
Friday, July 8, 2011
Friday - 08JULY2011
We Will be meeting in 2-27s gym today. That's located in DQuad just behind the gym, you can park at the Tropics and walk over. The gym is on the 3rd floor of Building 453
Rx
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps
scaling options
ADVANCED
Five rounds for time of:
15 foot Rope climb, 1 ascent
5 Handstand push-ups
10 One-legged squats, 45 pound barbell
INTERMEDIATE
Five rounds for time of:
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
5 Handstand push-ups
10 One-legged squats
BEGINNER
Three rounds for time of:
1 Beginner Rope climb
5 Handstand push-up progressions
10 Assisted One-legged squats
Rx
Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps
scaling options
ADVANCED
Five rounds for time of:
15 foot Rope climb, 1 ascent
5 Handstand push-ups
10 One-legged squats, 45 pound barbell
INTERMEDIATE
Five rounds for time of:
15 foot Rope climb, 1 ascent or 3 Beginner rope climbs
5 Handstand push-ups
10 One-legged squats
BEGINNER
Three rounds for time of:
1 Beginner Rope climb
5 Handstand push-up progressions
10 Assisted One-legged squats
Thursday, July 7, 2011
Thursday - 07JULY2011
Rx
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
scaling options
INTERMEDIATE
40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
BEGINNER
30-20 and 10 rep rounds of:
Wall ball shots, 10-14 pound ball
Box jump, 15-20 inch box
Kettlebell swings, 15-24 Pounds
"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
scaling options
INTERMEDIATE
40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
BEGINNER
30-20 and 10 rep rounds of:
Wall ball shots, 10-14 pound ball
Box jump, 15-20 inch box
Kettlebell swings, 15-24 Pounds
Tuesday, July 5, 2011
Monday, July 4, 2011
Tuesday - 05JULY2011
Hope everyone enjoyed a safe holiday, but it's time to get back to work.
Rx
Three rounds for time of:
135/95 pound Front squat, 12 reps
12 Burpee pull-ups
scaling options
INTERMEDIATE
Three rounds for time of:
95/65 pound Front squat, 12 reps
12 Burpee pull-ups
BEGINNER
Three rounds for time of:
15-25 pound Front squat, 12 reps
9 Burpees
6 Beginner or assisted pull-ups
Rx
Three rounds for time of:
135/95 pound Front squat, 12 reps
12 Burpee pull-ups
scaling options
INTERMEDIATE
Three rounds for time of:
95/65 pound Front squat, 12 reps
12 Burpee pull-ups
BEGINNER
Three rounds for time of:
15-25 pound Front squat, 12 reps
9 Burpees
6 Beginner or assisted pull-ups
Sunday, July 3, 2011
Monday - 04JULY2011
HAPPY 4th of JULY!
Because of the 5k/mile run taking place on post we're going to change the time for today to 1000. Feel free to come in at any time though.
Rx
Deadlift
3-3-3-3-3
work up to your max by adding weight after each set of 3. We did this one recently so make sure you check back at your last weight, try to beat it.
Because of the 5k/mile run taking place on post we're going to change the time for today to 1000. Feel free to come in at any time though.
Rx
Deadlift
3-3-3-3-3
work up to your max by adding weight after each set of 3. We did this one recently so make sure you check back at your last weight, try to beat it.
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