Workouts

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  3 Presses every minute for 10 rounds – try to stay at the same weight that is challenging but doable
Work Capacity:
3 rounds for time:
– 30 Box Jumpovers, 24/20″
– 15 KB Swings, 53/35 lbs
“Even in social life, it is persistency which attracts confidence more than talents and accomplishments.”
– Edwin P. Whipple

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
AMRAP in 20 minutes:
– 10 Burpee Pull-overs
– 30 Squats
– 60-second Handstand Hold (against the wall)
CrossFit Light (7am)
Strength:  Sumo Deadlift High Pull 5-5-5-5-5 (increase in weight each set if possible)
Work Capacity:
For time:
– Row 500M
– 25 Sumo Deadlift High Pull, 65/35 lbs
– 25 Wallballs, 14/10 lbs
– 25 Dips
– Row 500M
“The average pencil is 7 inches long, with just a half-inch eraser — in case you thought optimism was dead.”
 – Robert Brault

CrossFit (6am, 5:30pm)
Work Capacity:
As many rounds as possible in 20 minutes:
– 5 Burpees
– 1 Rope Climb
– 30 Double-Unders
CrossFit Light (7am)
Work Capacity:
As many rounds as possible in 20 minutes:
– 100 Jump Ropes
– 10 Thrusters, 65/35 lbs
– 10 Knees to Elbows
“When your life flashes before your eyes, make sure you’ve got plenty to watch.”
– Anonymous

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  Overhead Squat 5-3-1-1-1-1-1 (find your 1-rep max Overhead Squat)
then
Squat Snatch 5-3-1-1-1-1-1 (find your 1-rep max Snatch)
“Be content to act, and leave the talking to others.”
– Baltasar Gracian

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “SEALFIT Baseline”
For time:
– Row 500M
– 40 Squats
– 30 Sit-ups
– 20 Push-ups
– 10 Pull-ups
Times to beat:  Craig Eversole 3:46 (6/11/2014),  Davey Jones 3:51 (10/22/2014),  Denee Wolf 4:50 (10/22/2014),  Krista Jones 6:33 (10/22/2014)
CrossFit Light (7am)
Benchmark WOD:  “SEALFIT Baseline”
For time:
– Row 500M
– 40 Squats
– 30 Sit-ups
– 20 Push-ups
– 10 Ring Rows
“Try not to become a man of success but a man of value.”
– Albert Einstein

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  3 Hang Power Snatch every 2 minutes, for 5 rounds
Work Capacity:
21-15-9 reps for time:
– Power Snatch, 95/65 lbs
– Toes to Bar
“We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life.”
– James Freeman Clarke

CrossFit (6am, 5:30pm, 6:30pm)
Skillwork:  Double-Unders
Endurance:
For max reps:
– Tabata Burpees, 4 minutes
– Rest 1 minute
– Tabata Double-Unders, 4 minutes
– Rest 1 minute
– Tabata Box Jumps (24/20″), 4 minutes
CrossFit Light (7am)
Strength:  Deadlift 5-5-5-5-5
Work Capacity:
5 rounds for time:
– 3 Deadlifts
– 6 Kettlebell Push Presses, 35/18lbs
– 9 Burpees
“A human being is happiest and most successful when dedicated to a cause outside his own individual, selfish satisfaction.”
– Benjamin Spock

CrossFit (6am, 5:30pm)
“Holleyman”
30 rounds for time:
– 5 Wallballs, 20/14 lbs
– 3 Handstand Push-ups
– 1 Power Clean, 225/155 lbs
CrossFit Light (7am)
“Half Holley”
15 rounds for time:
– 5 Wallballs, 14/10 lbs
– 3 Push-ups
– 1 Power Clean, 75/45 lbs
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
 
 

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  3 Presses every 90 seconds, for 5 rounds.  Start with a moderate weight and increase whenever possible.
Work Capacity:
Every 8 minutes, for 2 rounds:
– Row 1000M
– Run 200M
– As many Push Press as possible, 95/65 lbs
Your score is the total number of Push Press reps in both rounds combined.
“It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change.”
– Charles Darwin

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Angie”
For time:
– 100 Pull-ups
– 100 Push-ups
– 100 Sit-ups
– 100 Squats
To scale the workout, partition the exercises into smaller sets; for example, 5 rounds of 20 Pull-ups, 20 Push-ups, 20 Sit-ups, 20 Squats
Times to beat:  Craig Eversole 13:50 (5/9/2013),  Lori McClelland 15:56 (8/19/2013), Heather Eversole 18:17 (purple band pull-up, 5/9/2013), Jamie Walsh 22:28 (10 rounds of 10 reps, 6/18/2014)
CrossFit Light (7am)
Benchmark WOD:  “Chopped Angie”
5 rounds for time:
– 20 Ring Rows
– 20 Push-ups
– 20 Sit-ups
– 20 Squats
“I think that somehow, we learn who we really are and then live with that decision.”
– Eleanor Roosevelt