Rest Day

Rest Day

WOD

AMRAP in 20 minutes of:

7 Pull ups
7 GH Sit ups
7 Dips

Post number of rounds to comments:
 

WOD

 Shoulder Press 5-5-5-5-5 reps

Post Loads to comments:

WOD

5 rounds of time of:

11 Cleans 135 lbs

Run 400 m

WOD

 Complete as many Rounds as Possible in 20 min of:

8 Pull ups

8 Box Jumps

8 Kettle Bell Swings 24/16k

Post number of rounds to comments:

WOD

 Row 1000m

Front Squat

6-6-4-4-2-2

Row 1000m

Post loads to comments:

Rest Day

Rest Day

WOD

 AMRAP in 15 min of:
10 Deadlifts 115/85lbs
10 Shoulder to overhead 115/85lbs
10 Box Jumps 

Post the number of rounds to comments:

WOD

 For Time:
21-18-15-12-9 reps of:
Burpees
Kettle bell swings 24k/16k
Post time to comments:

WOD

 Strength Day
10 Hang  Power Cleans
10 Hang Cleans
6 Power Cleans
6 Cleans
Increase loads every 3 reps

WOD

 Marston
Complete as many rounds as possible in 20 minutes of:
405-lb. Deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
Post rounds completed to comments.

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Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

WOD

5 Rounds for time of:
Run 400m (2 laps around the building)
15 reps of Hang Power Clean
Post time to comments:

Rest Day

Rest Day

WOD

 As Many Rounds as Possible in 20 min of:

5 Pull ups 

5 dips

10 walking lunges 30-40lbs sandbag

Post number of rounds to comments:

WOD

 Deadlift

3-3-3-3

Hang Cleans

3-3-3-3

Post loads to comments

WOD

 5 Rounds for time of:

10 Pull ups

15 walking lunges 55/35lbs

20 Toes to Bars

Post time to comments:

WOD

 5 Rounds for time of:

12 cal Row

12 Push ups

12 1 legged squats

Post time to comments:

WOD

 Complete as many rounds as possible in in 15 minutes of:

12 Push ups

12 One legged Squats

Post number of rounds to comments:

WOD

Front Squats
9-9-7-5
Post loads to comments:

WOD

 3 rounds for time of:

15-cal. row
12 power snatches
9 burpees

WOD

 21-15-9 reps for time of:

Overhead squats, 95lb/75lb
Toes-to-bars

Post time to comments.

WOD

 5 Rounds for time of

7 Hang Cleans 95/65lbs

7 Hand Stand Push ups

Post time to comments:

Rest Day

Rest Day

WOD

 Complete a 20 min Ruck run

WOD

 "Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Compare to: 150315

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.

WOD

 5 Rounds for time of:

 Run 400m

Then

12 Push Press

12 Front Squat

Run 400m

Post time to comments:

WOD

 As Many Rounds as Possible in 15 min of:

8 Pull ups

16 Push up

12 Step ups 24"

Post number of rounds to comments:

WOD

 50-40-30-20-10 reps for time of:

|Kettlebells swings

Sit ups

Post time to comments:

 

Rest Day

Rest Day

WOD

 Complete a 20 min Ruck Run

Post load and distance traveled in 20 min

WOD

Complete as Many rounds as possible in 15 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

WOD

 Front Squats

4-4-4-4

Post load to commetnts

WOD

 4 Rounds for time of:

8 Front squats

24 Air Squats

Run 200m

Post time to comments

WOD

As Many Rounds as Possible in 12 minutes of:

15 Pull ups

15 Wall Balls

15 Push Press 

Post number of Rounds to comments:

Rest Day

Rest Day

WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Compare to 180912

Enlarge image
SPC Brian Pomerville at the grand opening for CrossFit Walter Reed.

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The 2012 Reebok CrossFit Games begin airing on ESPN2 starting Tuesday, September 11 at 10 p.m. EST.

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"CrossFit Games Behind the Scenes: Friday, Part 2" free CrossFit Journal video [wmv] [mov] [HD mov]

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WOD Demo with Nikki Warnek and Jordan Troyan - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

 

WOD

 

"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

Rob Orlando 28:59, Kristan Clever 39:33 (as Rx'd), Rebecca Voigt 46:21 (as Rx'd), Katie Hogan 70:20 (as Rx'd).
Post time to comments.

Enlarge image

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.

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WOD Demo with Rob Orlando - video [wmv] [mov]

WOD

 

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

WOD

 "Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Post time to comments.

Compare to 130918

WOD

 3 Rounds for time of:

5 Muscle ups

15 Box Jumps 24" box

Post time to comments:

Rest Day

Rest Day

WOD

 For Time:

100 Double Unders

Run 1 mile

Row 1 mile

100 Double Unders

Post time to comments:

WOD

Strength Day

Overhead Squats

5 -3-3-2-1 

Post loads to comments:

WOD

5 Rounds for Time:
5 Box step ups

10 Goblet Squats 55lbs/40lbs

15 Walking lunges 35lbs/25lb

20 Double Unders

WOD

 AMRAP in 15 min of:
 5 Pull ups

10 Push ups

15 Squats

 

WOD

 

5 rounds for time of:

50-ft. dumbbell front-rack lunge
25 pull-ups

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

Rest Day

Rest Day

WOD

Complete a 30 min Ruck run

Complete a ROMWOD or Yoga session

Post distance completed.

WOD

21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Post time to comments.

WOD

 3 Rounds for Time of:

12 One legged squats (alt)
24 Kettle bell swings
Run 400m
Post time to comments:

WOD

 AMRAP in 12 minutes of:
9 Deadlifts 185lbs
30 Double unders
Post number of rounds to comments:

WOD

 Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.

Rest Day

Rest Day

WOD

 Complete as many rounds as possible in 10 minutes of:

10 dumbbell hang power cleans, 45/30lbs
10 push-ups on dumbbells

Post number or rounds to comments:

WOD

 

7 rounds for time of:
11 body-weight back squats
1,000-meter row

Post time to comments:

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

First posted Oct. 30, 2014

WOD

 Front Squat

3-3-3-3

Post loads to comments:

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May 30th, 2007 by Mehdi

I used to Back Squat. A year ago I stopped. Of course I needed a lower body exercise. I choose the Front Squat.

This article will give you the reasons why I choose this exercise:

7 benefits of the Front Squat.

1. Less Spinal Load. The Front Squat is a harder exercise than the Back Squat:

• Less hip involvement because of the upright position
• Less stable position: shoulders hold the bar using your back muscles

This will prevent you to lift as much weight as with the Back Squat. Less weight on the bar, equals less Spinal Compression.

2. Less Spinal Flexion. The upright stance during the Front Squats, makes it impossible to lean forward. If you do, the weight drops. This decreases your chances of bending your back. Which is much safer.

3. Less Torque. During a Front Squat, the torso stays nearly vertical during the whole lift. This puts less rotational force on your lower back. Another benefit of the Front Squat’s upright stance.

4. Less Chance of Bad Form. Your torso is not erect during the Front Squat: the bar drops on the floor. You don’t place the bar correctly: the bar drops on the floor. You can get away with bad form on the Back Squat. Not on the Front Squat.

5. Abdominal Training. Keeping your torso erect during heavy Front Squats requires a strong set of abs. The Front Squat is a great exercise to work your entire core. If you lean forward too much during Back Squats, start doing Front Squats. They will quickly solve this problem.

6. Quadriceps Development. The Front Squat will develop your quadriceps like nothing else. The upright stance emphasizes the quadriceps more than a Back Squat does. Take a look at the quads of weightlifters. You’ll get what I mean.

7. Carry Over. The Front Squat imitates the catch position of the Clean. If you intend to Power Clean one day, Front Squats are a good way to prepare yourself. Same for the Overhead Press. The starting position in the Overhead Press is identical to the Front Squat.

Thanks to CrossFit by Overload for the Front Squat wisdom

WOD

 20 Rounds for time of:

5 pull ups

5 Push ups

5 Squats

Post number of rounds to comments

WOD

2 Rounds for time of:

  Run 1 mile

100 Sit ups

Post time to comments:

 

Rest Day

Rest Day

WOD

 Overhead Squat 1-1-1-1-1 reps

Front Squats 1-1-1-1-1 reps

Back Squats 1-1-1-1-1 reps

Post loads to comments:

WOD

 For Time:

400m Run

40 Box Jumps

40 Wall Balls

400m Run

20 Box Jumps

400m Run

30 Box Jumps

30 Wall Balls

Post time to comments:

WOD

Three Rounds for time of:

Run 200m

21 Kettle bell swings 11/2 pood (24k)

15 Toes to Bar

Great outdoor WOD

Post time to comments:

WOD

 50-40-30-20-10 reps for time of:

Double Unders

Sit ups

Post time to comments:

 

WOD

 Complete 50 Pull ups

Overhead Squats

5-3-3-1

then 

Complete 50 Ring dips

Post Load to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 20 minutes of:
30-second ring L-sit
15 ring push-ups
50 double-unders

Post rounds completed to comments.

WOD

For Time:

Run 400m

Walking Lunge 50ft 24k

Run 800m

Walking Lunge 50ft 24k

Run 1200

Walking Lunge 50ft 24k

Run 1600

Post time to comments: 

WOD

 AMRAP in 15 min of:

5 pull ups

5 Push ups

5 Squats

Post number of rounds to comments

Rest Day

Rest Day

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
Post time to comments:

Alternate workout

For Time:
Buy in Run 400m
Then
5 Rounds for time of:
40 Squats
30 Walking Lunges
20 Push Press, Back pack, something heavy

Buy out Run 400m
Post time to comments:

WOD

 3 Rounds for time of:

9 Cleans

Run 200m

Post load and  time to comments

WOD

As Many Rounds As Possible in 15 min. 

5 Deadlifts

5 Dips

5 Pull ups

Post number of rounds to comments:

WOD

 7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m (Out to the fire hydrant and back)

Post time comments:

WOD

 Five rounds for time of:

21 Push ups (chest to deck)
15 Med Ball Cleans 20lbs
9 Overhead Squats 95lbs

Post time to comments:

Compare to: 090924

Rest Day

Rest Day

WOD

Ruck Run
Take your pack and load it with 20/14lbs
Complete 30 min run, track distance with your phone.
Post length of run to comments:

WOD

Back squats
5-3-3-3-1
then
12-9-6-3 reps of:
Hang power clean 135/95lbs
Toes to Bar
Post loads and time to comments:

WOD

Complete as Many Rounds as Possible in 12 min of:
9 Hand Stand Push ups
2 Seated sled pulls
Post number of rounds competed: 

 

WOD

 5 Rounds for time of:
8 Hang Power Cleans
8 Power Cleans
8 Thrusters
Use 45lb and 30lb Dumb bells (alt)

Post time to comments:

WOD

 7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m
Compare to: 180504 

 

Rest Day

Rest Day

WOD

As many rounds in 12 minutes, ascending ladder:
2x Hang Power Snatch
3x Wall Ball
4x Double Under
(2/3/4, 4/6/8, 6/9/12, 8/12/16….)
Post number of rounds to comments:

WOD

 Warm up with:
Pull ups 4 rounds of 10 reps. then
Push press 70% of 1 rep max. 10 reps, then
Sot Press 5-5-5-5

As Many Rounds as Possible in 7 minutes:
7 Power Cleans 95/65lbs
30 Double Unders

2 min rest

As Many Round as Possible in 7 minutes:
10 pull up
15 box jumps
Post loads and number of rounds completed.

WOD

 Snatch
3-3-3-3
Cleans
3-3-3-3
Post loads to comments:

WOD

 

“Helen”

3 Rounds for time of:

Run 400m

21 Kettle bell swings, 24/16k

12 Pull ups

Post time to comments:

Rest Day