4.21.14 Workout of the Day

CrossFit

WOD 1:  Hero WOD “Taylor”

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. Taylor_th

“Taylor”

4RFT of :

400 m run

5 burpee muscle-ups

 

If you’ve got a 20-lb. vest or body armor, wear it.

 

Muscle-up scale = 12 Burpee Pull-ups per round. Perform jumping pull-ups from the floor or box instead of using bands today.

-Rest 5 min-

 WOD 2: 10 min cap

3 Rds not for time of;

15 unbroken t2b

20 unbroken KB deficit Push-ups

 

ICT

WOD 1: 4 RFT of

Run 400m

25 Push-ups

25 T2b/ ab mat sit-ups

Cash in and cash out 25 burpees to 6inch target (under pull-up bar )

04.19.14 Workout of the Day

IMG_0462

CrossFit

 

WOD 1

On the 2 1/2 min.

5 Rounds of:

-7 Squat cleans (155/105)

-200 Meter sprint

 

–Round 1 starts @ 0–

–Round 2 starts @ 2:30–

–Round 3 starts @ 5–

–Round 4 starts @ 7:30– 

–Round 5 starts @ 10–

*15 Min Cap*

 

WOD 2

3 Sets of:

- Max unbroken Double Unders (Goal is 30-50)

-Max Unbroken H.S.P.U (Goal is 4-10)

*15 Min. Cap*

 

WOD 3

“10 Min. Max Capacity Test”

4 Min Max Row (Calories)

-Rest 60 sec.

3 min. max reps of back squat from ground (135/95)

-Rest 60 sec.

2 min max H.R.P.U

-Rest 60 sec.

1 min max reps of S2OH (135/95)

04.18.14 Workout of the Day

IMG_1193CrossFit

WOD 1

15 Min. AMREP climb ladder as high as possible:

2 thrusters (95/65)

2 KB front rack walking lunge (50/35)

4

4…

–20 Dubs after every couplet–

-Rest 5 min-

 

WOD 2

15 min. Partner Row

1 row 400 meters, other holds plank on elbows then rotate

score = Total Meters Row’d

 

ICT

WOD 1

2 X on a running clock

2 min. max squat jump

-rest 1 min-

2 min. slam ball burpees

-rest 1 min-

2 min bumper G2OH (25,15)

-1 min rest-

2 min box jump

-1 min rest-

2 KB high pulls

Score = total reps

4.17.14 Workout of the Day

CrossFit

Strength: 20 MIN or until fail

Gauntlet – every 75 sec – Clean (start @105/55, build 10lbs per set)

-When fail, complete AMREP ab mat situps until last athlete finishes.-

WOD 1:

12 MIN AMRAP

5 Hang Power Clean (115/85)

10 FS

15 Russian KB Swing (50/35)

-after every 2nd rd, complete 5 bar-over burps-

rest 5 min

WOD 2:

400 m run @ max effort

 ICT

WOD1: 5 RFT of:

25 DUBS

20 Walking Lunges (25/15)

15 ring rows

10 cal row

-rest 3 min-

WOD2: For Time

1.5 mile run 

 

 

4.16.14 Workout of the Day

CrossFit and ICT

All Gave Some - Some Gave All

All Gave Some – Some Gave All

Today’s workouts will be in honor of our veterans who have lost their independence while in active duty. All donations received will be given to a local foundation that will help restore independence to these men and women.  If you are planning on donating to the “INDEPENDENCE FUND”, please bring cash or check to the CrossFit gym and place inside the official “Donation” Box that will be located on the main counter.  Thanks in advance for you support, your hard work, and for helping us honor these men and women.

 

*Paul Brownell and Jason Williams will be completing every workout today*

 

WOD 1:

Hero WOD “McGhee”

Complete as many rounds as possible in 30 minutes of:
5 DL (275/190)
13 Push-ups
9 Box jumps (24/20)

4.15.14 Workout of the Day

CrossFit

Strength: Work up to 5 UNBROKEN front squats

WOD 1:

20 min AMRAP of

5 MU
10 HSPU
15 clean and jerk (155/105)
20 Cal Row
200 m sprint
-rest 5 min-
WOD 2:
Guys vs. Girls face off :
MAX time barbell hold over over grip (155/105)

ICT Tabata Tuesday

WOD 1:
Tabata HS Hold
Tabata Shoulder Touches
Tabata 2 KB DL
Tabata Slam Ball
Tabata Push Press
Tabata Tuck Jumps
-one min rest between Tabatas-
Score= Total Combined Reps

4.14.14 Workout of the Day

CrossFit

WOD 1:

Against a 15 minute clock:

5 – 10 – 15 – 20 
Toes-To-Bar

10 – 20 – 30 – 40 
Burpees onto bumper

If you complete the round of 20/40 begin again on the round of 5/10.

Score = Total Reps

rest 5 min

WOD 2:

10 min AMRRAP Partner 75 m shuttle sprints

ICT

WOD 1:

 3 RFT:
20 Burpee
30  American KBS (50/35)
40  abmat sit-ups
50  Air Squats
Rest Exactly 2 minutes between rounds.

-rest as needed than-

WOD 2:

400 m time trial run 

MAX EFFORT

 

 

4.12.14 Workout of the Day

CrossFit

WOD: 

1500 m row

2500 m run

200 m swim/ no swim penalty 100 burpees on dock

 

4.11.14 Workout of the Day

CrossFit

WU: 400 meter run

WOD 1: : “Diane” 

21-15-9

DL (225/175)

HSPU

rest 5 min 

12 min AMRAP

15 Squat  Jumps 

20 abmat situps

25 DUBS

 

ICT:

WU: 400 m Run

WOD:

Interval 2 x 12 stations (:45 w/:15r)

-No measure-

recover 400 m Run

4.10.14 Workout of the Day

CrossFit

Strength: 12 min to find 3 RM Strict Press

-between sets, 1 rope climb-

WOD 1: For Time

10 Rounds of:

1 Power clean + 3 Hang power cleans + 2 Push jerk

Run 200m

-Load should heavy, but UNBROKEN-

rest 5 min

WOD 2:

2 min max burpee MU/pull-ups

 

ICT

WU 400 m run

WOD 1: On a 12 min running clock

1 minute of DUBS

1 minute of bumper burpees(25/15)

2 minutes of of DUBS

2 minutes of bumper burpees(25/15)

3 minutes of DUBS

3 minutes of bumper burpees(25/15)

SCORE= total number of burpees

rest 3 min

WOD 2:

12 min AMRAP partner 75 yrd shuttle sprint

 

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