Crossfit Fife

Barbells and kettle bells 30/1/12

2012-01-29T08:31:00.000-08:00

ROM
A) broomstick OHS x 30 + Burgener warmup
B) 1 - 3 position snatch x 5 ( floor, below knee, pockets)
2 - Hang snatch pull 3 x 5 use 80% 1RM snatch

C) 7 x dbl KB CnJ 24/16/12
14 x DH pull ups / ring rows

X 3

FS + farmers walk 28/1/12

2012-01-27T14:42:00.000-08:00

ROM
A) 10 min SBGU
B) FS 3x1

C) Kettlebell Front Squat 10-8-6-4-2 (2 x 32 kg)
Farmer's Walk 80 m (2 x 32 kg) on Each set

Optional finisher

Bench and Variation on Lynne 27/1/12

2012-01-26T13:42:00.000-08:00

ROM
A) 21-15-9 wall ball/press ups
B) 3 × 1 bench press

C)
5 rounds:

Kettlebell floor press, max reps (2 x 32 kg)
Supine ring row, max reps
Rest as Needed Between rounds.

"Diane" 24/1/12

2012-01-23T13:08:00.000-08:00

ROM
A) 21-15-9 SWINGS AND SQUATS
B) 1 - Thruster 3 × 3

2 - Good morning 3 × 10

-

C) "Diane"

21-15-9 reps for time:

Deadlift (225/155 lbs)
Hand Stand Press-ups

A.F.A.F.P

"Jackie" 23/1/12

2012-01-22T12:31:00.000-08:00

ROM
A) "100"
B) Plyometric drills
C) "Jackie"

For time:

1000m Row
50 thrusters (45/35 lbs)
30 Pull-ups

FS+chipper 20/1/12

2012-01-19T13:06:00.000-08:00

ROM
A) 100
B) Front Squat 3 × 3

C)

For time:

1000m Row
30 Wall Balls
15 Hang Squat CLEANS (use 50% of 1RM clean)
30 Box jumps (60 cm)
12 Power CLEANS
30 Double Unders
9 Hang Power CLEANS
30 lunges
6 Squat CLEANS
30 Pull-ups
-

Wed 18/1/12

2012-01-17T13:13:00.000-08:00

ROM
A) Burgener warmup
B) 2-position, clean & jerk x 5 (floor,high hang)
C) 7 min AMRAP:

10 overhead walking lunges (20 / 15 kg plate)
10 kettlebell snatches, left (24/16kg)
10 kettlebell snatches, Right(24/16kg)

Tue - 17/1/12

2012-01-16T13:07:00.000-08:00

ROM
A) 21-15-9 wall ball / box jumps
B) handstand practice and forward rolls
C) 20 squats
10 pull ups
10 ring dips

AMRAP 20 mins

THRUSTERS - GOOD MORNINGS AND SWINGS 16/1/12

2012-01-15T09:52:00.000-08:00

1) ROM
2) 21-15-9 K.B SWINGS / MOUNTAIN CLINBERS (L,R) = 1
3) a - THRUSTER 3 x 5 (WORKING WEIGHT)
b - GOOD MORNING 3 x 10 (WORKING WEIGHT)

4) 1min ON 1 min OFF FOR 10MINS
30 K.B SWINGS 32/24

IF IT TAKES YOU LONGER THAN 60SECS TO PERFORM 30 SWINGS, YOU DROP DOWN TO THE NEXT WEIGHT FOR THE REMAINDER SETS AN INCUR A 1K ROW PERFORMED AT THE END OF THE CLASS, 1K PER FAILED SET..

Snatch , jerk and a blast 14/1/12

2012-01-13T03:50:00.000-08:00

1) ROM
2) warmup - BURGENER
3) build a 1RM SNATCH
build a 1RM JERK (from the rack)

4) 10 thrusters 65/95
10 burpees

X 3 A.F.A.F.P

ALTERNATIVE WORKOUT IS THE " PUSSY TEST"

20 to 1 k.b swings 16/24
1 to 20 burpees

cycle 3 - 10/1/12

2012-01-09T11:48:00.000-08:00

tue

1) ROM
2) "100" + BURGENER WARMUP
3) 5 x (2 + 1 CLEANS Power Jerk)

4) 7 min AMRAP :

•1 Hang squat snatch .
•1 Box jump (75cm)
•2 Hang squat snatches
•2 Box jumps
•3/3
•4/4
AS MANY AS YOU CAN..

SNATCH = 50% 1RM

----------------------

1) ROM
2) 60 W.B
3) Bench Press 3 × 5

4) 10 rounds for time (15 min time cap)

•3 Weighted pull-ups
•5 Strict pull-ups
•7 Kipping pull-ups

5) TABATA FINISH

-------------------------

1) ROM
2) 50 BURPEES
3) Front Squat 3 × 5

4) 5 rounds A.F.A.F.P

•10 Deadlifts @ 50%1RM
•400 m Run Run
•10 GHD

CYCLE 2 - 6/1/11

2012-01-04T04:36:00.000-08:00

(1) FRIDAY

1) ROM
2) A WARMUP x 2
B BURGENER WARMUP (SNATCH)

3) 3-position, snatch x 5

4) 7 rounds for time:

7 Power CLEANS. Use 75% of 1RM.
7 Hand Stand Push-ups

---------------------------------

(2)

1) ROM
2) SANDBAG DRILLS
3) Gymnastic skills: Back Lever Progressions, Lowers from inverted hang, Skin the cat, L-holds.

4) 3 rounds for time:

500 m from the Row
30 Burpees
20 Push Jerks. Use 50% of 1RM
Rest 3 minutes Between rounds.

-----------------------------------

(3)

1) ROM
2) WARMUP x 2

3) OHS 3 × 1

4) 2-3 rounds for Quality:

20 Weighted lunges
20 T2B from the L-hang
20 Good Mornings / Glute-ham raises
20 Kettlebell Swings
20 Strict pull-ups

Cycle 1 - 2/1/12

2012-01-01T11:50:00.000-08:00

(1)

ROM DRILLS

A) Warmup x 2

B) Clean & Jerk. Find your 1 rep max of the day.

C)10 rounds for time:

•1 Snatch. Use 80% of 1RM snatch.
•5 Box jumps, 75 cm box
•10 Toes to bar

every failed snatch gives you 10 burpees - to be performed at the end of the workout

(2)

ROM DRILLS

A) warmup x 2

B) Weighted pull-up 3×1

C) 15 min AMRAP

•1 Rope climb
•3 Muscle ups
•30 Double unders

(3)

ROM DRILLS

A) warmup x 2

B) Deadlift 3 x 1

C) 1 bar Linda

10-9-8-7-6-5-4-3-2-1-

. DL
. PC
. PJ

70k rxd

NEW PROGRAMMING 2012

2012-01-01T04:37:00.000-08:00

As 2011 closes we will be starting a new phase of programming begining on Jan 2nd - (check face book later for open time) the programme has been designed on a 3 on 1 off format - ie mon tue wed on thur off fri sat mon on and so on the workouts for each cycle will be posted in advance, this will help you to decide if you are compentent enough to do the open session, or to come to the coached session for more experience

the basic outline of the programme will involve -

A) warmup (body weight/skills)
B) Lift section (Power/Strength,Endurance or odd lift)
C) Met-con

these workouts are designed to fit into a 60min window

THE OPEN GYM session 5.15pm Mon-Fri is an UN-COACHED session and will have no section B (no lifts) this is due to the class being 45 minutes long - the warmup and metcon will be on the white board

The Coached classes are 6.30-7.30am (intermediate to advanced) Mon 6-8pm , tue 6-8pm wed 6-7pm, Thurs 6-7pm dedicated Olympic Weightlifting (Coach B method) 7-8pm, Friday 6-7pm and Sat 7.30am-10am

"Wilmot" 21/12/12

2011-12-20T13:47:00.000-08:00

Hero day 15

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

"jack" 20/12/12

2011-12-19T13:09:00.000-08:00

Hero day 14

"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 is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

"DT" 19/12/12

2011-12-19T00:55:00.000-08:00

Hero month day 13

1) warmup x2

2) "DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"Manion" 16/12/12

2011-12-16T14:05:00.000-08:00

Hero month day 12

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

"Randy" - 16/12/11

2011-12-15T13:46:00.000-08:00

Hero month day 11

"Randy"

75 pound Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

"Santiago" 14/12/12

2011-12-13T22:06:00.000-08:00

Hero Month day 10

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

"lumberjack 20". 13/12/12

2011-12-12T10:58:00.000-08:00

Hero month day 9

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

"Jerry" 12/12/11

2011-12-11T14:02:00.000-08:00

HERO MONTH DAY 8

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"Luce" 10/12/12

2011-12-09T11:38:00.000-08:00

Hero month day 7

"Luce"

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

TUE + WED = HELTON + McGHEE 7/12/2011

2011-12-07T00:58:00.000-08:00

TUE

HERO DAY 5 AND 6

"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.

WED

"McGHEE"

McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

"GATOR" - 5/12/11

2011-12-03T03:11:00.000-08:00

HERO MONTH DAY 4

"Gator"

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

"Bradley" - 3/12/12

2011-12-02T23:19:00.000-08:00

HERO MONTH DAY 3

"Bradley"

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

"WHITE" - 2/12/11

2011-12-01T23:55:00.000-08:00

Day 2

1) ROM
2) WARMUP x 2

3) "WHITE"

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

HERO MONTH!!!!! - 1/12/12

2011-12-01T23:50:00.000-08:00

As of Dec 1st a few like minded people up and down the uk (poss abroad) will be doing Hero month

what is Hero month I hear you ask - every workout for the rest of the month will be a Hero WoD starting with "MURPH"

yes we did it sat..... so day 1

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

rxd 20lb vest

Thruster - 29/11/11

2011-11-29T00:27:00.000-08:00

1) ROM
2) BASELINE CIRCUIT x 3

3) THRUSTER

WARMUP 5-5-3-2

THEN

1-1-1-1-1-1-1

ESTABLISH A NEW 1RM

"Chipper" - 28/11/11

2011-11-28T07:41:00.001-08:00

1) ROM
2) TGU PRACTICE
3) "cHIPPER"

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

"MURPH" - 26/11/11

2011-11-26T02:48:00.000-08:00

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

"JACKIE" - 25/11/11

2011-11-25T01:10:00.000-08:00

1) ROM
2) BASELINE CIRCUIT x 3

3) "JACKIE"

1K ROW
50 THRUSTERS
30 PULLUPS

A.F.A.F.P

4) SKILLS

RACKED SPLIT JERK SNATCH AND TGU - 24/11/11

2011-11-25T01:03:00.000-08:00

1) ROM
2) SPLIT JERK FROM THE RACK
3-3-3-1-1-1
3) ONE ARM BARBELL SNATCH
1-1-1-1-1 (L/R)

4) TGU

3-3-2-2-1-1-1 (L/R)

"Grace" 23/11/11

2011-11-23T12:25:00.000-08:00

1)ROM
2)baseline circuit x 3

3)BURGENER WARMUP

4). "Grace"

30 x GTOH @ 135/95

A.F.A.F.P

"WHITE" - 22/11/11

2011-11-22T00:24:00.000-08:00

1) ROM
2) BASELINE CIRCUIT X 1

3) "WHITE"

3 ROPE CLIMBS
10 TOES TO BAR
21 O/H/LUNGES 45/25lb PLATE ABOVE HEAD
400m RUN

X 5

bench - wall ball+snatch - 21/11/11

2011-11-22T00:21:00.000-08:00

1) ROM
2) BASELINE CIRCUIT x 2
3) BENCH PRESS 3 x 5 WORKSETS

4) SNATCH X 30 @ 75lb
WALL BALL X 30

X 3

F.M.P safe passage 19/11/11

2011-11-18T13:41:00.000-08:00

FMP WORKOUT

Rendezvous with Convoy:

Run 1 mile 50lb sandbag

Contact with Militia:

5 Rounds of:

Run 100 Meters

10 Burpees

Load Supplies:

5 Rounds of:

10 Deadlifts (Heavy = 185lbs / Medium = 135lbs / Light = 95lbs)

5 Clean and Jerk (Heavy = 135lbs / Medium = 95lbs / Light = 65lbs)

Security Coverage to Village:

Run 1 mile with 50lb sandbag

Notes: this was tweaked from Rob Ord of brassringfitness

"Ally" 18/11/11

2011-11-18T13:37:00.000-08:00

In remembrance of a fellow cross fitter

Ally

50DU
6 clean @70k
11 toes to bar
17 kb swings 2 pood

X 5

Oly + strongman 17/11/11

2011-11-18T13:34:00.000-08:00

1)ROM
2) build 1RM power clean

3) shoulder atlas stone L+R x 8

4) max GTOH fat bar

"Biffter" 16/11/11

2011-11-16T00:26:00.000-08:00

1) ROM DRILLS
2) 50 wall balls
20 SBGU

3) 300m row
20 PP
300m row
15 PP
300m row
10 PP
300m row
5 PP

135/95

A.F.A.F.P

My money is on Biff romping this..

GHD + MU - 15/11/11

2011-11-15T00:32:00.000-08:00

1) BALLISTIC WARMUP
2) BASELINE CIRCUIT X 2

3) MU PROGRESSIONS

4) 25 GHD
1 MU
20 GHD
2 MU
15 GHD
3 MU
10 GHD
4 MU
5 GHD
5 MU

Snatch and DU - 14/11/2011

2011-11-15T00:26:00.001-08:00

1) BALLISTIC WARMUP
2) 2 X BASELINE CIRCUIT

3) a) BURGENER WARMUP
b) FIND A WORKING WEIGHT FOR SNATCH ie 85-90% 1RM

4) 35 DOUBLE UNDERS
1 SNATCH

X 7

TABATA SOMETHING ELSE 9/11/11

2011-11-10T02:11:00.000-08:00

1) ROM
2) BASELINE WORKOUT x 3

3) TABATA SOMETHING ELSE

.PULLUPS
.PRESSUPS
.SITUPS
.SQUATS

32 INTERVALS ( 8 OF EACH EXERCISE) 20:10

Tabata FGB 8/11/11

2011-11-08T07:47:00.000-08:00

1) ROM

2) baseline warmup doubled up

3) tabata FGB

. WALL BALL
. SDHP
. BOX JUMP
. PUSH PRESS
. ROW

tabata intervals 20:10 x 8 per exercise

Wall climbs!! 7/11/11

2011-11-08T07:44:00.000-08:00

1) ROM
2) baseline warmup x 3

3). 3 wall climbs
10 sprawls
5 pass throughs
10 sit throughs

AMRAP 20 mins

All new movements !!!

400'S AND CORE - 19/10/11

2011-10-19T04:00:00.000-07:00

1) ROM
2) HIP MOB 2
3) CROSSFIT WARMUP X 2

4) 400M
10 L PULLUP
15 BACK EXT WITH 10KG PLATE
20 OVERHEAD SITUPS 10 KG PLATE

A.M.R.A.P 30MINS

FS - 18/10/11

2011-10-19T03:57:00.000-07:00

1) ROM
2) HIP MOB 1
3) CROSSFIT WARMUP X 2

4) FRONT SQUAT
2-2-2-2-2-2-2-2-2-2

THIS IS NOT 5 WARMUP SETS AND 5 WORK SETS - 1ST SET SHOULD BE AROUND THE 80-85% 1RM ( AFTER YOUR WARMUP SETS)

AND MORE WEIGHT BUT DO NOT FAIL

"Diane" - 17/10/11

2011-10-17T00:39:00.000-07:00

1) ROM
2) HIP MOB 2
3)CROSSFIT WARMUP X 2

4) "DIANE"

21-15-9

DEADLIFT 155/225
HSPU

A.F.A.F.P

IF THE SKILL REQUIREMENT CANNOT BE MADE YOU BE GIVEN AN ALT MOVEMENT

RRT - 12/10/11

2011-10-11T23:54:00.000-07:00

1) ROM
2) 20 x SBGU

3) RRT

50 PULLUPS
50 WALL BALL
400M RUN
40 PULLUPS
40 WALL
400M
30 PULLUPS
30 WALLBALL
400M

AFAFP

USCROSSFIT.COM

CJB - 11/10/11

2011-10-11T14:08:00.000-07:00

1) ROM
2) 21-15-9 SQUATS PRESSUPS SITUPS
3) BURGENER WARMUP

CJB

2-4-6-8-10-8-6-4-2

POWER CLEAN TO PUSH JERK
BURPEE OVER BAR

120/80lb

A.F.A.F.P

USCROSSFIT.COM

Integrity 10/10/11

2011-10-10T13:52:00.000-07:00

1)ROM

2) 1mile run

3) integrity

8 thrusters
8 pull ups
8 ring press ups

X10

AFAFP

CHEERS COACH DEVINE

Shit sandwhich2 9/10/11

2011-10-10T13:49:00.000-07:00

1) ROM
2)

shit Sandwhich

400m sb run
25 SBGU
50 sb box step ups

ROULETTE

50sb box step ups
25 SBGU
400m sb run

Rxd 80lb bag

Tue/wed - annie + 5/10/11

2011-10-05T00:55:00.000-07:00

TUE

1) ROM
2) 21-15-9 SANDBAG SHOULDERS 50lb / PULLUPS

3) ANNIE

50-40-30-20-10

DU
SITUPS

4) BS 3-3-3

WED

1) ROM
2) BURGENER WARMUP

3) HPS X 10 75lb
400M ROW alt WITH 40 BOX JUMPS PER ROUND

X 10 30MIN CUT OFF

USCROSSFIT.COM

"STACEY" 3/10/11

2011-10-03T00:14:00.000-07:00

1) ROM

2) 21-15-9 SWINGS/SQUATS/PRESSUPS

3) "STACEY" WOD 1

150 SQUATS
2K ROW
150 SQUATS

4) STRENGTH

DL FIND 5RM DL

Win a spot on the Again Faster Competition Team! We have two divisions: Open and Masters. 8 WODs over 3 months, the best score in each division wins a Development Contract with Again Faster Equipment! This will not be easy, but it's open to CrossFitters worldwide. Go to apps.againfaster.com to register and to see official rules. 3, 2, 1...

Mon + Tue - "Whitten" and "Abbate

2011-09-20T00:06:00.000-07:00

Tue 20/9/11

1) ROM

2) "Abbate"

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

A.F.A.F.P

Mon 19/9/11

"WHITTEN"

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

A.F.A.F.P

FGB - 17/9/11H

2011-09-17T23:30:00.000-07:00

Help the Heroes fund raiser

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used this in the 3 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On the call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Eagles Claw - 16/9/11

2011-09-17T23:25:00.000-07:00

1) ROM

2)BS 3-3-3

3) begin on the min with 5 burpees, the remainder of the min perform as many GTOH @ 60K
repeat this until you have hit 50 GTOH

adapted from SealFit

Oly Night - 15/9/11

2011-09-17T23:23:00.000-07:00

1) ROM
2) Burgener warmup
3) 2 x cln pull 1 x PC x 5 70%

4) CnJ 1RM

K.B's triplets 14/9/11

2011-09-14T00:07:00.000-07:00

1) ROM
2) 30 K.B SWINGS 30 SQUATS HIP MOBILITY

3) a) SNATCH (L)
SNATCH (R)
MOUNTAIN CLIMBERS

b) SDHP
GOBLET THRUSTERS
JACKS

c) SQUATS
BURPEES
LUNGES

PERFORM TRIPLET a TWICE AT 30sec PER EXERCISE GIVING A 3 MIN ROUND REST 90 SEC MOVE TO b THEN c THEN BACK TO a THEN b THEN c, COMPLETING THE CIRCUIT TWICE, ALWAYS WITH 90 SEC REST BETWEEN TRIPLETS - GO AS HARD AS YOU CAN FOR THE 3 MINS, LET THE HEART RATE COME BACK DOWN IN THE 90SEC

this was last nights K.B workout and we programmed it in, as they go on all the time how hard the "Bells" are ......;-)

Open yer Hips - 13/9/11

2011-09-13T01:31:00.000-07:00

1) ROM
2) 21-15-9

SWINGS/SQUATS/SNATCHES

3) STRENGTH - DEADLIFT

5-5-5 or 3-3-3

1x12>15

4) PC @ 80k X 5 (preferably BW)
32" BOX JUMP X 10

X 5

scale to suit

main paging - 12/9/11

2011-09-12T13:07:00.000-07:00

1) ROM
2) 21-15-9 SWINGS SQUATS PRESSUPS
3) STRENGTH - BACK SQUATS

5-5-5

4) 400m run or 500m row or 40 weighted box step ups 50lb
15 thrusters - 65/95lb
15 pullups

x 4

20min cap

3 bars of death .....With a twist 10/9/11

2011-09-10T05:58:00.000-07:00

Linda aka 3 bars of death...with a twist

10-9-8-7-6-5-4-3-2-1

DL @ 1.5 x BW
BP @ BW
GTOH @3/4 BW

A.F.A.F.P

Wed to Friday 9/9/11

2011-09-10T05:50:00.000-07:00

Wed

100 press ups
50 k.b swings
25 burpees
1 mile run
200 squats
100 sdhp
50 burpees

16/24 k.b

Rxd with 20 lb vest

Thursday

2x cln pull + 1 clean @ 70% x 5

PP PJ split Jerk 1 rep each working till failure on the pp add weight each set

C n J 1RM

Friday

50 swings 16/24
50 squats
400m run

X 4

Freddie v opt 6/9/11

2011-09-06T00:00:00.000-07:00

1) ROM
2) 21-15-9 wall ball/kb swings

3) 10 SDHP 65/95
10 ring dips

X 7

A.F.A.F.P

4). DL. 5-5-5

1x12>15

"Baz" 5/8/11

2011-09-05T12:48:00.000-07:00

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.
“Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
We at CrossFit Cardiff dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero.
Rest In Peace Barry Weston.

“Baz”

Complete as many rounds as possible in 30 minutes of:

30 Double Unders
8 Squat Cleans (70kg/45kg)
11 Hand release Press Ups

Www.CrossFit addict.com

Heroes 31 workout -

2011-09-03T03:14:00.000-07:00

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

Person 1
8 thrusters @ 155lb
6 rope climbs
11box jumps 30"

Person 2

400m sandbag run 50lb

Person 1completes am rap of the circuit , while person 2 runs, when they get back, they take over where person 1has left off

This is continued for 31 mins

Tue to Fridays workouts

2011-09-03T03:07:00.000-07:00

Warmup as usual

Tue 7 k.b swings 32k
7 burpee box jumps

Amrap 7 mins

Strength

DL

5-5-5

1x 12>15

Wed

Fat Chelsea

5 pull ups
10 press ups
15 squats

On the min for 30mins

If you can do Chelsea do fat Chelsea add 20lb vest

If you get caught by the buzzer 400m run, then start on the next be

Thur

Snatch balance
3-3-3

Snatch

3-3-3-1-1-1

Friday

Front squat

5-5-5

Back squat

1 x 12>15

Then GRACE

30 GTOH @ 60 k

PP + Ring Dips - 29/8/11

2011-08-29T00:06:00.000-07:00

1) ROM
2) 21-15-9 swings/squats/pressups

3) Push Press x 3 (Heavy)
Ring Dips x 10

x 5

4) Back Squat

5-5-5

MANBREAKER 27/8/11

2011-08-27T06:04:00.000-07:00

1) ROM
2) warmup up DL

MANBREAKER (named by Angus)

15-12-9

315 DL
MANMAKER 2 x 20k K.B
Strict press 2x 20k K.B
Burpee onto plate
28" box jump

A.F.A.F.P

FS+Press 26/8/11

2011-08-25T23:52:00.000-07:00

1)ROM
2) 400 m 30 swings 20 SQUATS 10 HSPU

3) FS

5-5-5

BS

1>15

4) Press

5-5-5

1>15

Heavy met con for pm

5 GTOH @ 70k

10 burpee over bar

X5

Burgener day-25/8/11

2011-08-25T23:49:00.000-07:00

1) ballistic warmup/hip mob
2) burgener warmup

3) skill transfer

4) snatch balance
3-3-3-3

5) snatch

1-1-1-1-1

"Eva" - 24/8/11

2011-08-24T00:12:00.001-07:00

1) Ballistic warmup
2) Hip Mob

3) "Eva"

800m run
30 K.B swings 32/24 (American)
30 Pullups

x 5

A.F.A.F.P

Hanging with KaraBell 22/8/11

2011-08-23T00:15:00.000-07:00

1) ROM
2) 21-15-9 swings/squats/press ups 16/24

3) 3x HPS @50k
15 wall ball

10 rounds -10 min cut off

4) DL

5-5-5

1x12>15

New cycle wk 1 22/8/11

2011-08-22T00:27:00.000-07:00

1) ROM
2) MAX DOUBLE UNDERS 3 mins
3) 10 DH PULLUPS 10BURPEES 30 PRESSUPS 50 SQUATS

4) W.C

5 THRUSTERS @ 60 k
2 x 60 m shuttle sprints

AMRAP 10mins

5) STRENGTH

BS

5-5-5

Fat chuck Norris 20/8/11

2011-08-21T05:04:00.000-07:00

1) ballistic warmup
2) hip mobility

3) fat chuck norris

Box jumps 24"
Pullups
Kb swings 1.5 pood
Oh walking lunge PVC
Knees to elbows
Push press 95lb
Back ext
Wallball
Burpees
Double unders

50 reps each

A.F.A.F.P

"Gotta" 19/8/11

2011-08-18T23:55:00.000-07:00

1)ROM

2) 20 sandbag get ups

3) 21-15-9

225lb DL
BOX JUMP 24"
PULLUPS

A.F.A.F.P

4) 1 mile TT

Open your hips 18/8/11

2011-08-18T23:53:00.000-07:00

1)ROM

2) box jumps for height

1-1-1-1-1

3) burgener warm up

4). C n J

1-1-1-1-1

"Bench". 17/8/11

2011-08-17T07:08:00.000-07:00

1) ROM
2) 21-15-9 thrusters oly bar/press ups

3). 1RM Bench press

4) 80% 1RM x 3bench press 20 hand release press ups 50m sled drag 80lb

X 5

Gi-Jane 16/8/11

2011-08-16T07:55:00.000-07:00

1) ROM
2) 400 m run 20 press ups 20 thrusters oly bar
3)

a) 1 mile TT OR 2k TT

5 min rest

b) GI - JANE

100 burpee pull ups

A.F.A.F.P

"HELEN" 15/8/11

2011-08-15T12:17:00.000-07:00

1) ROM DRILLS

2) baseline - 30-20-10 snatches k.b/squats then 800m run

3) work capacity

"Helen"

400m
21 American swings 16/24
12 pull ups

X 3

A.F.A.F.P

4). 100 sit-ups

FMP OPERATION KNOCK KNOCK -13/8/11

2011-08-13T09:53:00.000-07:00

Approach the Neighborhood

Run 400 Meters

Assault 1st Residence

100 DARC KB Swings (standard KB swing – alternating hands at the top of each swing)

Assault 2nd Residence

Sprint 200 Meters

50 KB Clean – Thruster (Re-clean the Kettlebell every rep)

*Alternate sides as needed to get all 100 Clean – Thrusters done with no break

Assault 3rd Residence

Sprint 200 Meters

100 KB Snatch

*Alternate sides as needed to get all 100 Snatches done with no break

Assault 4th Residence

Sprint 200 Meters

50 Clean and Press

* Alternate sides as needed to get all 50 Clean and Press done with no break

Assault 5th Residence

Sprint 200 Meters

Tactical Lunge 100 Steps (pass the Kettlebell between the legs with each step)

*Move to Extract Vehicles

Run 400 Meters

cheers
Rob

On the minitue for 20-12/8/11

2011-08-13T09:48:00.000-07:00

1) ROM
2) 15-9-6

Thrusters/burpees

3)

3 PC@135lb
6 SDHP 2pood k.b
9 box jumps

On the min for 20 mins

Www.seal fit.com

OHS- 11/8/11

2011-08-13T09:46:00.000-07:00

1) ROM
2) burgener warmup

3) OHS

5-5-5-3-3-3-1-1-1

Press + Runs, swings and Dips - 10/8/11

2011-08-10T11:29:00.000-07:00

1) ROM
2) Strength - Press - 5-5-5 find a weight you can lift for 3 x 5

3) 800m run
20 american swings 16/24kg k.b
20 dips

x 5

A.F.A.F.P

chelsea mash up - 9/8/11

2011-08-10T11:28:00.000-07:00

1) ROM
2) 400m sandbag run

3) 8 min of "Chelsea"
800m run
50 x Burpees

x 2

A.F.A.F.P

"DT" - 8/8/11

2011-08-08T14:04:00.001-07:00

1) ROM
2) 20 x SBGU 800m run
3) STRENGTH - Front Squat 3 x 5

4) "DT"

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

12 x Dead Lift
9 x Hang Power Clean
6 x Push Jerk

X 5

A.F.A.F.P

RxD 155LB

4) 100 SITUPS

SH*T SANDWICH 6/8/11

2011-08-06T23:49:00.000-07:00

1) ROM

2) SH*T SANDWICH

400M SANDBAG RUN
25 SANDBAG GET UPS
50 BOX STEP UPS WITH SB 20"

ROULETTE COMPLEX X 25

50 BOX STEP UPS WITH SB 20"
25 SANDBAG GET UPS
400 M SANDBAG RUN

RxD 80lb SANDBAG

ROULETTE COMPLEX - BURPEE ONTO DOWNED SANDBAG PC TO PP OH LUNGE L/R = 1 REP

SDHP AND CORE - 5/8/11

2011-08-06T23:47:00.000-07:00

1) ROM

2) 21-15-9 WALLBALLS / DIPS

3)

40 SDHP
20 GHSU
40 SDHP
20 BACK EXT

X 3

24/16 KG K.B

REST/CATCHUP/ OLYNIGHT - 4/8/11

2011-08-04T06:30:00.000-07:00

1) BALLISTIC WARMUP
2) BURGENER WARMUP (SNATCH)

3 - OHS
3-3-3-1-1

4) HANG SNATCH

3-3-3-1-1-1

BW LAdder - 4/8/11

2011-08-04T06:25:00.000-07:00

we are still on our download week - new phase starts next week

1) ROM
2)
100 squats
50 pressups
20 ring dips
10 burpees
50 squats
25 pressups
10 ringdips
5 burpees
25 squats
12 pressups
5 ring dips
5 burpees

3) 100 Goodmorning's oly bar

STEP UPS AND SQUATS - 2/8/11

2011-08-03T09:58:00.000-07:00

1) ROM

2) 21-15-9 SWINGS AND SQUATS 24 KG K.B

3) 20 BOX STEPS UPS HOLDING A 20K K.B

10 BACK SQUATS 135lb

X 5

4) 100 STRICT AB-MAT SITUPS

5) FARMERS CARRY

BACK FROM THE GAMES 1/8/11

2011-08-03T09:54:00.000-07:00

RAYMOND DEFENDING HIS TITLE AT THE CROSSFIT CENTRAL MANCHESTER INVITATIONAL

1) ROM

2) 20 X SBGU

3) 50-40-30-20-10

BOX JUMPS
SITUPS

A.F.A.F.P

4) 21-15-9

RING DIPS AND PRESSUPS

"MORRISON" - 19/7/11

2011-07-19T04:13:00.001-07:00

1) ballistic warmup

2) hip mob

3) "Morrison"

50-40-30-20-10

wallball
box jump 24"
K.B swing 24kg

A.F.A.F.P

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

"Zap" - 18/7/11

2011-07-19T04:11:00.000-07:00

1) Ballistic warmup

2) Hip Mob

3) 200 walking lunges

30-20-10

Renegade rows
Box Jump 24"

200 walking lunges

rxd with 20lb vest

A.F.A.F.P

Grind - 16/7/11

2011-07-17T14:00:00.000-07:00

1) Ballistic warmup

2) For time

SC @ 40K
GHSU
RING DIP
GOOD MORNING @ 25 KG
K 2 E
GOOD MORNING
RING DIP
GHSU
SC @ 40K

50 REPS PER EXERCISE

"Purgatory"15/7/11

2011-07-17T13:58:00.000-07:00

1) Ballistic warmup

2) 30-20-10

wallball / pressups

3) 20 K.B swings 24kg

20 snatches 20kg k.b 10 ea hand

50 Double Unders

x 5

A.F.A.F.P

Oly Night - 14/7/11

2011-07-17T13:55:00.000-07:00

1) Ballistic warmup

2) Burgener Warmup

3) FS 1 rep max

4) C N J 90% 1rm

1-1-1-1-1

mAN maKERS!!! - 13/7/11

2011-07-17T13:52:00.000-07:00

1) Ballistic warmup

2) 1 - 10 - 1

Mankaker 2 x 16kg K.B
pullup

A.F.A.F.P

AMRAP - 12/7/11

2011-07-12T00:42:00.000-07:00

1) ROM Drills -

2) SBGU 10 ea side @ 50lb then 5 ea @ 80lb then 5 ea @ 100lb -

3) 20 min AMRAP

4 Squat Cleans 16kg K.B (dbl)
8 toes to bar
12 wall balls

20lb vest

"Row - thrusters/pullups - Run" 11/7/11

2011-07-11T00:21:00.000-07:00

1) Ballistic warmup

2) Frog-Plex @ 75/85/95/105lb

3) W.C

800m row

21-15-9

Thrusters 95/65lb
Pullups

800m run

A.F.A.F.P

Stretch