“Fireman’s Ladder”
200M RUN
10 pullups
15 pushups
20 air squats
200M RUN
15 pullups
21 kettlebell swings (53lb/35lb)
400M RUN
50 wallballs (20lb – 10ft target/14lb – 8 ft target)
400M RUN
21 kettlebell swings (53lb/35lb)
15 pullups
200M RUN
20 air squats
15 pushups
10 pullups
200M RUN
JUNE 22, 2011
"CRUSHING 8'S"
8 OHS 95/65
4 PLYO PUSH UPS
8 T2B
4 BOX JUMP (OVER) 24/18
8 KB SWINGS 50/35
8 RDS FOR TIME
THEN:
100M SPRINT
10 G2OH 135/95
100M SPRINT
25 DBL UNDERS
100M SPRINT
10 G2OH 135/95
100M SPRINT
25 DBL UNDERS
100M SPRINT
8 OHS 95/65
4 PLYO PUSH UPS
8 T2B
4 BOX JUMP (OVER) 24/18
8 KB SWINGS 50/35
8 RDS FOR TIME
THEN:
100M SPRINT
10 G2OH 135/95
100M SPRINT
25 DBL UNDERS
100M SPRINT
10 G2OH 135/95
100M SPRINT
25 DBL UNDERS
100M SPRINT
JUNE 21, 2011
CROSSFIT TOTAL
BACK SQUAT
1 REP MAX
PRESS
1 REP MAX
DEADLIFT
1 REP MAX
IF YOU HAVE ANYTHING LEFT
POWER CLEAN
1 REP MAX
BACK SQUAT
1 REP MAX
PRESS
1 REP MAX
DEADLIFT
1 REP MAX
IF YOU HAVE ANYTHING LEFT
POWER CLEAN
1 REP MAX
JUNE 18, 2011
3 person team......
175 power cleans 95/65
175 KBS 50/35
175 dbl UNDERS
175 OH squats 95/65
*can substitute cleans for reverse row( whole team must do.one it the other)
*1 person works at a time
175 power cleans 95/65
175 KBS 50/35
175 dbl UNDERS
175 OH squats 95/65
*can substitute cleans for reverse row( whole team must do.one it the other)
*1 person works at a time
JUNE 17, 2011
KB SNATCH 35/20
KTE
SDHP 75/45
BOX JUMPS 24/18
GOBLET SQUATS 35/20
1 MIN AMRAP PER MOVEMENT
1 MIN RECOVERY
3 RDS
CASH OUT
100 DBL UNDERS
KTE
SDHP 75/45
BOX JUMPS 24/18
GOBLET SQUATS 35/20
1 MIN AMRAP PER MOVEMENT
1 MIN RECOVERY
3 RDS
CASH OUT
100 DBL UNDERS
JUNE 16, 2011
CLEAN PULLS
5.5.5.5.5
THEN:
1 ROPE ASCENT
10 HANG CLEANS 115/95
20 WALL BALL 20/16
15 MIN AMRAP
5.5.5.5.5
THEN:
1 ROPE ASCENT
10 HANG CLEANS 115/95
20 WALL BALL 20/16
15 MIN AMRAP
JUNE 14, 2011
"BODY WT STUFF"
BUY IN
20 BURPEES
THEN:
100M SPRINT
50 PUSH UPS
100M SPRINT
25 SIT UPS
100M SPRINT
50 SQUATS
100M SPRINT
25 BACK EXT
3 RDS FOR TIME
FINISH WITH
100M SPRINT
BUY IN
20 BURPEES
THEN:
100M SPRINT
50 PUSH UPS
100M SPRINT
25 SIT UPS
100M SPRINT
50 SQUATS
100M SPRINT
25 BACK EXT
3 RDS FOR TIME
FINISH WITH
100M SPRINT
JUNE 13, 2011
SQUATS CLEANS THRUSTERS
3.3.3.1.1.1.1.1
THEN:
THRUSTER BREATHING LADDER
1 THRUSTER 75/45 BAR OR 30/20 DB
1 DEEP BREATH
2 THRUSTERS
2 DEEP BREATHS
3 THRUSTERS
3 DEEP BREATHS
4 THRUSTERS
4 DEEP BREATHS
ETC
5 MIN AMRAP
AFTER 5 MIN WORK YOUR WAY BACK DOWN
STARTING AT THE LAST SET OF REPS WHEN 5 MIN IS UP
PENALTY FOR BAR OR DB TOUGHING THE GROUD IS
2 BURPEE PULL UPS
1 T2B
3.3.3.1.1.1.1.1
THEN:
THRUSTER BREATHING LADDER
1 THRUSTER 75/45 BAR OR 30/20 DB
1 DEEP BREATH
2 THRUSTERS
2 DEEP BREATHS
3 THRUSTERS
3 DEEP BREATHS
4 THRUSTERS
4 DEEP BREATHS
ETC
5 MIN AMRAP
AFTER 5 MIN WORK YOUR WAY BACK DOWN
STARTING AT THE LAST SET OF REPS WHEN 5 MIN IS UP
PENALTY FOR BAR OR DB TOUGHING THE GROUD IS
2 BURPEE PULL UPS
1 T2B
JUNE 10, 2011
"NASTY GIRLS"
50 SQUATS
7 MUSCLE UPS
10 HANG CLEANS 135/95
3 RDS FOR TIME
THEN:
TABATA CASH OUT
PLANKS
DBL UNDERS
8 RDS EACH
50 SQUATS
7 MUSCLE UPS
10 HANG CLEANS 135/95
3 RDS FOR TIME
THEN:
TABATA CASH OUT
PLANKS
DBL UNDERS
8 RDS EACH
JUNE 9, 2011
25 WALKING LUNGES
20 PULL UPS
50 BOX JUMPS 20/16
20 DBL UNDERS
25 RING DIPS
20 KTE
30 KB SWINGS 70/50
30 SIT UPS
20 DB HANG SQUATS CLEANS 35/20
25 BACK EXT
30 WALL BALL
3 ROPE CLIMBS
FOR TIME
20 PULL UPS
50 BOX JUMPS 20/16
20 DBL UNDERS
25 RING DIPS
20 KTE
30 KB SWINGS 70/50
30 SIT UPS
20 DB HANG SQUATS CLEANS 35/20
25 BACK EXT
30 WALL BALL
3 ROPE CLIMBS
FOR TIME
JUNE 8, 2011
100 DBL UNDERS BUY IN
THEN:
6 K2E
6 KB SWINGS 35/25
25M LUNGE WITH 25/20 OH
6 BALL SLAMS 25/20
400M RUN
6 RDS FOR TIME
THEN:
6 K2E
6 KB SWINGS 35/25
25M LUNGE WITH 25/20 OH
6 BALL SLAMS 25/20
400M RUN
6 RDS FOR TIME
JUNE 7, 2011
"OVER HEAD TO CINDY"
1 G2OH 135/95
1 CINDY
2 G2OH 135/95
1 CINDY
3 G2OH 135/95
1 CINDY
AND SO ON TO...
10 G2OH 135/95
1 CINDY
FOR TIME
1 G2OH 135/95
1 CINDY
2 G2OH 135/95
1 CINDY
3 G2OH 135/95
1 CINDY
AND SO ON TO...
10 G2OH 135/95
1 CINDY
FOR TIME
JUNE 6, 2011
PRESS 1.1.1
PUSH PRESS 1.1.1
PUSH JERK 1.1.1
THEN:
10 BURPEES
10 WALL BALL 2 FOR 1
10 KB SWINGS 50/35
3 RDS FOR TIME
THEN:
100 REPS OF ANY OF THE FOLLOWING
SIT UPS, K2E, GHD SIT UPS, T2B, V-UPS
PUSH PRESS 1.1.1
PUSH JERK 1.1.1
THEN:
10 BURPEES
10 WALL BALL 2 FOR 1
10 KB SWINGS 50/35
3 RDS FOR TIME
THEN:
100 REPS OF ANY OF THE FOLLOWING
SIT UPS, K2E, GHD SIT UPS, T2B, V-UPS
JUNE 4, 2011
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
"DT" WITH A TWIST
IN TEAMS OF 2
P1 DOES 1 FULL ROUND WHILE P2 RECOVERS
THEN SWITCH
P2 DOES 1 FULL ROUND WHILE P1 RECOVERS
20 MIN AMRAP
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
"DT" WITH A TWIST
IN TEAMS OF 2
P1 DOES 1 FULL ROUND WHILE P2 RECOVERS
THEN SWITCH
P2 DOES 1 FULL ROUND WHILE P1 RECOVERS
20 MIN AMRAP
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
JUNE 3, 2011
"Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
OR
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps
OR
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010
JUNE 2, 2011
"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
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
JUNE 1, 2011
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
THEN:
POWER SNATCH
2,2,2,2,2,2,2
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
THEN:
POWER SNATCH
2,2,2,2,2,2,2
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan
MAY 31, 2011
"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.
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.
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