Workouts

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Find 1RM Front Squat
Strength:  Find 1RM Snatch
Yeah, we’re doubling up!  This one is for the meatheads out there… and those that want to see if all the sets of 5 Front Squats and the EMOM Snatch workouts have been paying off.  The key to the Front Squat will be staying upright by pushing your elbows up.  The keys to the Snatch are driving hard into the ground and quickly pulling yourself under the weight.  PR City here we come, baby!!
“Take time to deliberate; but when the time for action arrives, stop thinking and GO IN.”
– Napoleon Bonaparte

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
For time:
– Row 1000M
– 30 Thrusters, 115/75 lbs
– 50 Pull-ups
CrossFit Light (7am)
Skillwork:  Double-Unders
Work Capacity:
5 rounds for time:
– Run 200M
– 10 Wallballs, 14/10 lbs
– 20 Jump Ropes (or 10 Double-Unders)

CrossFit (10am)
Work Capacity:
21-18-15-12-9-6-3 reps for time:
– Row (calories)
– Push Press, 95/65 lbs
– Box Jump, 24/20″
“Life is not about discovering our talents; it is about pushing our talents to the limit and discovering our genius.”
– Robert Brault

CrossFit (6am, 5:30pm)
Strength:  Every minute, 3 Snatches @ 80% 1RM
Work Capacity:
5 rounds for time:
– 20 Wallballs, 20/14 lbs
– 1 Rope Climb
CrossFit Light (7am)
Strength:  Back Squat 5-5-5 (start at a manageable weight and increase to a 5-rep max)
Work Capacity:
For time:
– 75 Jump Ropes
– 50 Sit-ups
– 25 Dips
– Run 800M
– 25 Push-ups
– 50 Back Extensions
– 75 Jump Ropes
“Here is courage, mankind’s finest possession, here is the noblest prize that a young man can endeavor to win.”
– Tyrtaeus of Sparta

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Front Squat 5-5-5-5-5 @ 80% 1RM
Endurance:  20 minute Indian Run (jog as a group in single file, and whenever you are the last person in line, sprint to the front)
“You have to expect things of yourself before you can do them.”
– Michael Jordan

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Filthy Fifty”
For time:
50 box jumps, 24/20″
50 jumping pull-ups
50 KB swings, 35/26 lbs
50 walking lunges
50 knees to elbows
50 push presses, 45/35 lbs
50 back extensions
50 wallball shots, 20/14 lb ball
50 burpees
50 double-unders
Times to beat:  Craig Eversole 21:17 (1/23/2013),  Julia Longchamps 28:47 (1/17/2013, 10 lb Wallball, 100 single-unders),  Dana Bradshaw 29:09 (8/21/2013)
CrossFit Light (7am)
Benchmark WOD:  “Tabata Something Else”
Complete the following for max reps.  “Tabata” means 4 minutes total of 20 seconds of work followed by 10 seconds of rest.
– Tabata Ring Rows
– Rest 1 minute
– Tabata Push-ups
– Rest 1 minute
– Tabata Sit-ups
– Rest 1 minute
– Tabata Squats
“Excellence is not a skill. It is an attitude.”
– Ralph Marston

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
Working with a partner in a “Follow the Leader” format, complete the following for time:
– Partner A Rows 30 calories
– Partner B Rows 30 calories
– Partner A does 30 Burpee Bar Jump-overs
– Partner B does 30 Burpee Bar Jump-overs
– Partner A does 30 Hang Power Cleans, 135/95 lbs
– Partner B does 30 Hang Power Cleans, 135/95 lbs
“I quit being afraid when my first venture failed and the sky didn’t fall down.”
– Allen H. Neuharth

CrossFit (6am, 5:30pm, 6:30pm)
Skillwork:  L-Pull-up
Work Capacity:
21-15-9 reps for time:
– Handstand Push-up
– L-Pull-up
CrossFit Light (7am)
Skillwork:  Pull-up
Work Capacity:
For time:
– 25 Back Squats, 65/35 lbs
– 5 Pull-ups
– 20 Back Squats, 65/35 lbs
– 10 Pull-ups
– 15 Back Squats, 65/35 lbs
– 15 Pull-ups
– 10 Back Squats, 65/35 lbs
– 20 Pull-ups
– 5 Back Squats, 65/35 lbs
– 25 Pull-ups
“The ladder of success is best climbed by stepping on the rungs of opportunity.”
– Ayn Rand

CrossFit (10am)
“The Seven”
7 rounds for time of:
7 handstand push-ups
135-lb. thrusters, 7 reps
7 knees-to-elbows
245-lb. deadlifts, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
 

Starting tomorrow in CrossFit Light, we’ll start introducing a separate Strength or Skill portion before “the WOD”, unless it is a longer workout.  Don’t worry, we’re not going heavy or getting too crazy with the skills, but we do want to make sure you are constantly improving in all areas of fitness, not just in Work Capacity, which “the WOD” usually tests.
CrossFit (6am, 5:30pm)
Strength:  Every minute, Snatch 3 reps @ 75% 1RM.  Optional scale-up like last time:  Reps 2 and 3 are from the Hang position.
Work Capacity:
For time:
– Run 800M
– 50 Wallballs, 20/14 lbs
– Run 800M
CrossFit Light (7am)
Strength:  2 sets of 5 Back Squats
Work Capacity:
5 rounds for time:
– Row 250M
– 10 Burpees
– 10 Sit-ups
“In response to those who say to stop dreaming and face reality, I say keep dreaming and make reality.”
– Kristian Kan