Workouts

CrossFit (11am)
Teamwork:
Split the following with a partner for time.  Only one partner can work at a time.
– 200 Double-Unders
– 100 Box Jumps, 24/20″
– 100 KB Swings, 53/35 lbs
– 100 Pull-ups
– 100 KB Swings, 53/35 lbs
– 100 Box Jumps, 24/20″
– 200 Double-Unders
“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”
– George Matthew Adams

CrossFit (6am, 5:30pm)
Work Capacity:
8 rounds, each 3 minutes:
– Run 400M
– 10 Back Squats, 95/65 lbs
– 3 Muscle-ups (or 3 Pull-ups and 3 Dips)
CrossFit Light (7am)
Work Capacity:
AMRAP in 15 minutes:
– 25M Walking Lunge
– 10 Burpees
– 25M Run
“I grew up to have my father’s looks, my father’s speech patterns, my father’s posture, my father’s opinions and my mother’s contempt for my father.”
– Jules Feiffer

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:
Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
Try to increase in weight each set.
Stamina:  Max push-ups in 2 minutes
“You’re immature if you can’t accept reality or responsibility.”
– Arnold Glasow

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Annie”
50-40-30-20-10 reps for time:
– Double-Unders
– Sit-ups
Times to beat:  Denee Wolf 5:55 (9/24/2014), Ryan Wolf 6:27 (9/24/2014), Patricia Twitty 8:05 (9/24/2014, single-unders)
CrossFit Light (7am)
Strength:  5 Presses every 2 minutes, for 5 rounds
Work Capacity:
For time:
– Row 1000M
– 25 Presses, 35/15 lbs
– 25 Ring Rows
“Go confidently in the direction of your dreams.”
 – Henry David Thoreau

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Work Capacity:
3 rounds for time:
– 10 Thrusters, 135/95 lbs
– 25 Wallballs, 20/14 lbs
– 50M Farmers Carry, 70/53 lb KBs
“No bird soars too high, if he soars on his own wings.”
– William Blake

CrossFit (6am, 5:30pm, 6:30pm)
Strength:
7 rounds:
– Every 2 minutes, 1 Squat Clean + 2 Hang Squat Cleans.  Move up in weight when your technique is strong.
Work Capacity:
Every 3 minutes:
– 20 KB Swings, 53/35 lbs
– As many Deadlifts (185/105 lbs) as possible
Repeat until you get to 40 Deadlifts total
CrossFit Light (7am)
Strength:  Every 2 minutes, 5 Overhead Squats.  Move up in weight when your technique is strong.
Work Capacity:
10-9-8-7-6-5-4-3-2-1 reps for time:
– Overhead Squat, 35/15 lbs
– Box Step-up, 20″
– Sit-up
“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”
 – Socrates

CrossFit (11am)
“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

CrossFit (6am, 5:30pm)
Skillwork:  Pull-ups
Work Capacity:
AMRAP in 20 minutes:
– 10 Chest-to-bar Pull-ups
– 20 Overhead Lunges, 95/65 lbs
– 30 Box Jump-overs, 24/20″
– 40 Sit-ups
– 50 Front Squats, 95/65 lbs
CrossFit Light (7am)
Strength:  Front Squat 5-5-5-5-5
Work Capacity:
AMRAP in 10 minutes:
– 5 Ring Rows
– 7 Push-ups
– 9 Front Squats, 45/35 lbs
Front Squat instruction from CrossFit.com – they have started posting some other videos online too in their daily posts, check them out!

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Work Capacity:
For time:
– 25 consecutive Double-Unders, or 50 total Double-Unders
– 5 rounds of 5 Deadlifts (225/155 lbs) and 5 Handstand Push-ups
– 25 consecutive Double-Unders, or 50 total Double-Unders
“A man always has two reasons for doing anything: a good reason and the real reason.”
– J. P. Morgan

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD: “Elizabeth”
21-15-9 reps for time:
– Clean, 135/95 lbs
– Ring Dip
Times to beat: Kenny Seeling 3:24 (7/30/2013), Heather Eversole 5:02 (7/30/2013, 75 lb Clean, box dip), Dana Bradshaw 7:14 (7/30/2013, black band ring dip)
CrossFit Light (7am)
Work Capacity:
3 rounds for time:
– Row 500M
– 10 Back Squats, 45/35 lbs
– 10 Burpees
– 10 Knees-to-Elbows
“No man is able to make progress when he is wavering between opposite things.”
– Epictetus