Tuesday, August 21,2012

3 RFT

15 Power Cleans 

21 Double Unders (4x singles) 

Rest 10 minutes, then

7 minute AMRAP

7 Wall balls slams

7 burpees

 

Saturday, 21 July 2012

“Annie”

RX: 50-40-30-20-10
Double Unders and Situps. Complete 50 DU and 50 SU before moving to the 40s.

Scale 3:1 Single Jump Skips to Double Unders.

Friday, 20 July 2012

Hero WOD
“Badger”

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq. Honor this warrior by giving your best effort.

RX: 3 Rounds for time of the following
30 Squat Cleans 95/65
30 Pull Ups
Run 800 Meters (Front gate and back)

Intermediate: SC 75/45, banded PU
Beginner: SC 65/35, banded PU, or weighted machine

Thursday, 19 July 2012

Rest Day

Next Monday – Friday take the Paleo Challenge… Eat like it’s 10,000BC for 5 days… Meats, vegies, fruits and nuts… cut the sugar, grains, and dairy. AMRAP on vegies!

Wednesday, 18 July 2012

Team WOD
One member begins to the exercises while the other member runs from the gym to the TMC and back.  After the run, team members tag out.  The rep count is handed off to the new member.  Only one person can count reps at any one time, while the other runs. 

10 Pistols
20 Dips
30 Pull-ups
40 Burpees
50 Box Jumps
60 Push Ups
70 Sit Ups
80 Lunges
90 Four Count Flutter Kicks
100 Air Squats

Scale as needed.  If working out without a partner, cut reps in half and run a mile at the end. 

Tuesday, 17 July 2012

Work up to your 1RM of Press
Then…

AMRAP in 25 Minutes
RX: Run 800M (Gym to gate and back)
Lift a cumulitive total of 950lbs ground to overhead

Intermediate: Run 800M, Lift 750lbs ground to overhead

Beginner: Run 800M, Lift 550lbs ground to overhead

Eg. 95lb bar x 10 reps ground to overhead = 950lbs

Monday, 16 July 2012

Strength – Back Squats 5x5x5, work up to your 5RM

RX: 42 Wall Ball 20/14
21 Hand Stand pushups
21 Sumo Deadlift Highpull 95/65
30 Wall Ball 20/14
15 Hand Stand pushups
15 SLDHP 95/65
18 Wall Ball 20/14
9 Hand Stand pushups
9 SLDHP 95/65

Intermediate: Wall Balls 16/12, Elevated Push-ups, SDLHP 75/45
Beginner: Wall Balls 14/10, Press 65/45, SDLHP 55/35

Level I Course

Camp Phoenix is trying to set up a Crossfit Level 1 Trainer Course for the end of August. The course is 2 full days, typically 0800-1700. You don’t need any prior training or knowledge of Crossfit to participate in the course. You just need an interest in learning more about Crossfit , a good attitude, and a willingness to participate in the workouts. What they need to make this happen is a minimum of 20 and a maximum of 50 pre-paid and signed up for the course. The course cost is $800, which must be paid in full prior to the course date. The cost of $800 already includes a military discount from Crossfit HQ. We can get a tentative head count at this point to give to Phoenix CF.

Sunday, 15 July 2012

Rest Day

Saturday, 14 July 2012

“Kettlebells from Hell and Abs from Heaven”

50 American Kettlebell Swings
50 One Handed Russian swings, alternate hands each rep
50 Push-ups on the Kettlebell handle
50 Situps holding the Kettlebell
50 Kettlebell Snatches
For Time
RX: 53/36 INT: 36/24 BEG: 24/20 (or 16 at the front desk)

Then…one minute of situps, one minute of flutter kicks, one minute of plank position and one minute of rest…. for two rounds, the clock is continuous.

American Swing = overhead
Russian Swing = eye level