4 Rounds, 2 min rest between rounds
Thrusters x15
Pull-ups x 10
Squat Tuck Jumps x5
"There's something PRIMAL about it all...."
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10.30.2008
10.29.2008
RUN
400 m Run
20 Squats
400 m Run
10 Burpees
400 m Run
20 Push ups
400 m Run
20 Knees to Elbows
400 m Run
"The harder the conflict, the greater the triumph..."
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20 Squats
400 m Run
10 Burpees
400 m Run
20 Push ups
400 m Run
20 Knees to Elbows
400 m Run
"The harder the conflict, the greater the triumph..."
Post all scores/times/reps/loads/modifcations to comments.
10.28.2008
DEADLIFT/BURPEE
10 Rounds for Time:
Deadlift x10 (135/95)
Burpees x10
"Achievement lies within the reach of those, who reach beyond themselves..."
Post all scores/times/reps/loads/modifcations to comments.
Deadlift x10 (135/95)
Burpees x10
"Achievement lies within the reach of those, who reach beyond themselves..."
Post all scores/times/reps/loads/modifcations to comments.
10.27.2008
MELTDOWN
AMRAP= 20 min
5 Box Jumps
10 KB Swings/Arm
15 Push Ups
20 SDHP
"Each Monday brings endless possibility for an incredible week..."
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5 Box Jumps
10 KB Swings/Arm
15 Push Ups
20 SDHP
"Each Monday brings endless possibility for an incredible week..."
Post all scores/times/reps/loads/modifcations to comments.
10.24.2008
WANT TO...
AMRAP= 20 min
1:00 Rope Jumps
Thrusters x30
Ab Mat Sit-ups x20
Planche Push Ups x10
"It is better to die on your feet, than to live on your knees"
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1:00 Rope Jumps
Thrusters x30
Ab Mat Sit-ups x20
Planche Push Ups x10
"It is better to die on your feet, than to live on your knees"
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10.23.2008
O-LIFT DAY: CLEAN & JERK
Clean and Jerk
5x5x5x5x5x5
Sprint x8
30 Sec on, 1:00 off
Post all scores/times/reps/loads/modifcations to comments.
5x5x5x5x5x5
Sprint x8
30 Sec on, 1:00 off
Post all scores/times/reps/loads/modifcations to comments.
10.22.2008
MACHINE
3 Rounds for Time
OVH Squat x10
Pull-ups x10
800 m Run
40 yrd Crab Walk
"The workout doesnt care if you quit..."
Post all scores/times/reps/loads/modifcations to comments.
OVH Squat x10
Pull-ups x10
800 m Run
40 yrd Crab Walk
"The workout doesnt care if you quit..."
Post all scores/times/reps/loads/modifcations to comments.
10.21.2008
THE DRIVE
AMRAP= 20 min
Burpees x10
Deadlift x15
Gymnastics Bridge x5
Challenge:
500 m Row for Time
Post all scores/times/reps/loads/modifcations to comments.
Burpees x10
Deadlift x15
Gymnastics Bridge x5
Challenge:
500 m Row for Time
Post all scores/times/reps/loads/modifcations to comments.
10.20.2008
PUSH
Push Press
5x5x5x5x5x5
Box Jumps x10
Turkish Get-up x3 side
"Training is the exact opposite of hoping."
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5x5x5x5x5x5
Box Jumps x10
Turkish Get-up x3 side
"Training is the exact opposite of hoping."
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10.19.2008
REST DAY- FIGHT FOR YOUR LIFE
the strongHOLD:
We are living in a world of completing the Monday through Friday grind, always waiting for the next weekend, and constantly going through the motions just to get by! Our spirits and lives are being drowned out by busy schedules, crossed-up priorities, and the mental settling of "maybe this is all there really is..."
If you find yourself in these situations or thinking these thoughts, its time you get into a fight! A fight to take back and live your life the way you've always wanted!
Even if your not much of a fighter, there is four simple things you can do to win back your most prized possesion...YOUR Life!
- See the Big Picture: it has often been said, where there is no vision, the people perish. Stay focused on both short and long term goals. Keep priorities in line. Always have a system of checks and balances that ensures spiritual, physical, and mental progress as you go!
- Ask friends, and God, for help: sometimes a talk with a friend over a cup of coffee, or a short prayer said in privacy of your house is all that is needed to get you back on track.
-Deal with past, present, and recurring regret: Ask for forgiveness, and then, let go! Your life was made to move forward. Dwelling on old events, feelings, or mistakes only leads to guilt and the propensity to repeat.
- Choose to walk in LIFE: with your thoughts, your words, and your actions! Be a role model for others ! Be positive in mind each day when you wake. Choose words that are empowering to others, instead of hurtful or hateful. Most importantly, let others see what you do! Help others, share ideas willingly, and be the positive leader of the group!
Come to expect that you are not only on this earth to have life..but to have life to the fullest!
In health and God Bless,
WG
Post all scores/times/reps/loads/modifcations to comments.
We are living in a world of completing the Monday through Friday grind, always waiting for the next weekend, and constantly going through the motions just to get by! Our spirits and lives are being drowned out by busy schedules, crossed-up priorities, and the mental settling of "maybe this is all there really is..."
If you find yourself in these situations or thinking these thoughts, its time you get into a fight! A fight to take back and live your life the way you've always wanted!
Even if your not much of a fighter, there is four simple things you can do to win back your most prized possesion...YOUR Life!
- See the Big Picture: it has often been said, where there is no vision, the people perish. Stay focused on both short and long term goals. Keep priorities in line. Always have a system of checks and balances that ensures spiritual, physical, and mental progress as you go!
- Ask friends, and God, for help: sometimes a talk with a friend over a cup of coffee, or a short prayer said in privacy of your house is all that is needed to get you back on track.
-Deal with past, present, and recurring regret: Ask for forgiveness, and then, let go! Your life was made to move forward. Dwelling on old events, feelings, or mistakes only leads to guilt and the propensity to repeat.
- Choose to walk in LIFE: with your thoughts, your words, and your actions! Be a role model for others ! Be positive in mind each day when you wake. Choose words that are empowering to others, instead of hurtful or hateful. Most importantly, let others see what you do! Help others, share ideas willingly, and be the positive leader of the group!
Come to expect that you are not only on this earth to have life..but to have life to the fullest!
In health and God Bless,
WG
Post all scores/times/reps/loads/modifcations to comments.
10.18.2008
CROSSFIT BLOOD- FILTHY 50
For Time:
50 Box Jumps, 24 in
50 Jumping Pull-ups
50 KB swings, 30#
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press, 45#
50 Back Extesions
50 Wall Ball
50 Burpees
50 Double Unders
Post all scores/times/reps/loads/modifcations to comments.
50 Box Jumps, 24 in
50 Jumping Pull-ups
50 KB swings, 30#
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press, 45#
50 Back Extesions
50 Wall Ball
50 Burpees
50 Double Unders
Post all scores/times/reps/loads/modifcations to comments.
10.17.2008
CROSSFIT BLOOD- HELEN
3 Rounds= AFAP
400m Run
21 KB Swings (50/30)
12 Pull-ups
"The times in life when the mind and body are pushed to their limits...is the same time the inner spirit is most alive!"
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400m Run
21 KB Swings (50/30)
12 Pull-ups
"The times in life when the mind and body are pushed to their limits...is the same time the inner spirit is most alive!"
Post all scores/times/reps/loads/modifcations to comments.
10.16.2008
MESS
3 Rounds, 2 min rest b/w rounds
200m Run
20 Squats
200m Run
20 Pushups
200 m Run
20 Sit Ups
200m Run
20 Thrusters
Why am I doing this? What do I want from it?...
How hard am I willing to work to get it?
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200m Run
20 Squats
200m Run
20 Pushups
200 m Run
20 Sit Ups
200m Run
20 Thrusters
Why am I doing this? What do I want from it?...
How hard am I willing to work to get it?
Post all scores/times/reps/loads/modifcations to comments.
10.15.2008
EXTRA CLEAN
50 Double Unders
Squat Cleans
5x5x5x5x5x5
Knee 2 Elbows x 20
"The first instinct of the human race is survival. The second is to be the best"
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Squat Cleans
5x5x5x5x5x5
Knee 2 Elbows x 20
"The first instinct of the human race is survival. The second is to be the best"
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10.14.2008
DO WORK!
4 rounds for Time: AFAP
10 DB Snatches/Arm
20 Box Jumps
30 KB Swings
40 Walking Lunges
50 Jumping Pull Ups
"Attack your weaknesses with vigor and intensity, and they will soon become your strengths"
Post all scores/times/reps/loads/modifications to comments.
10 DB Snatches/Arm
20 Box Jumps
30 KB Swings
40 Walking Lunges
50 Jumping Pull Ups
"Attack your weaknesses with vigor and intensity, and they will soon become your strengths"
Post all scores/times/reps/loads/modifications to comments.
10.13.2008
STRONG FINISH
10-9-8-7-6-5-4-3-2-1= AFAP
Push Press/OVH Squats/Burpees
1000 m Row for time
Post all scores/times/reps/loads/modifcations to comments.
Push Press/OVH Squats/Burpees
1000 m Row for time
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10.10.2008
SATURDAY- ANYTIME, ANYWHERE...
In consecutive order from 10 to 1... AFAP (as fast as possible)
Sprint 30 sec
10 Squats, 10 Push-ups,
Sprint 30 sec
9 Squats, 9 Push-ups
Sprint 30 sec
8 Squats, 8 Push-ups
Continuing in the fashion until you finish with a 30 sec sprint, 1 squat, and 1 push-up...
Train outside vs inside, if possible...
"Champions are made when no one is watching"
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Sprint 30 sec
10 Squats, 10 Push-ups,
Sprint 30 sec
9 Squats, 9 Push-ups
Sprint 30 sec
8 Squats, 8 Push-ups
Continuing in the fashion until you finish with a 30 sec sprint, 1 squat, and 1 push-up...
Train outside vs inside, if possible...
"Champions are made when no one is watching"
Post all scores/times/reps/loads/modifcations to comments.
UNTIL THE BELL...
3 Rounds
1 min per station w/ running clock
1 min rest b/w rounds
DB Clean to Front Squat
Knees to Elbows
SDHP
Tire Flips
Ball Slams
"Your results are in direct correlation to the work you put out!"
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1 min per station w/ running clock
1 min rest b/w rounds
DB Clean to Front Squat
Knees to Elbows
SDHP
Tire Flips
Ball Slams
"Your results are in direct correlation to the work you put out!"
Post all scores/times/reps/loads/modifcations to comments.
10.09.2008
THE SWOLE
OVH Squat 5x5x5x5x5x5
4 Rds
DB Squat Jump to Shrug x10
Renegade Rows x 15/side
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4 Rds
DB Squat Jump to Shrug x10
Renegade Rows x 15/side
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10.08.2008
THE BURN
AMRAP= 30 min
100 Rope Jumps
20 Burpees
50 Ab Mat Sit-ups
20 Rocket Jumps
100 KB Swings
400 m Run
"With all great success, comes great sacrifice"
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100 Rope Jumps
20 Burpees
50 Ab Mat Sit-ups
20 Rocket Jumps
100 KB Swings
400 m Run
"With all great success, comes great sacrifice"
Post all scores/times/reps/loads/modifcations to comments.
10.07.2008
GRIP GONE
CF Warm-Up
"Move some weight"
Deadlift 10x10x10x10
3 Rounds- AFAP
Knees to Elbows x 20
Farmers Walk x 50 m
Post all scores/times/reps/loads/modifcations to comments.
"Move some weight"
Deadlift 10x10x10x10
3 Rounds- AFAP
Knees to Elbows x 20
Farmers Walk x 50 m
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10.05.2008
THRUSTER/DIP/ROW
5 Rounds for Time:
15 Thrusters (95/45)
10 Dips (50 Jumping)
250 m Row
Post all scores/times/reps/loads/modifcations to comments.
15 Thrusters (95/45)
10 Dips (50 Jumping)
250 m Row
Post all scores/times/reps/loads/modifcations to comments.
REST DAY- VISION
the strongHOLD: Vision
"Where there is no vision, the people perish"
What do those simple words mean to you? Have you ever set your mind on reaching a goal, began your journey and made progress, and then found after some time that you had lost sight of what you originally began working towards?
It has happened to all of us! We start with a dream, a plan, and a drive...we set out to accomplish...and we end with confusion, trouble, and disheartenment. At this point, the original plan seems worthless, the dream seems unachievable, the vision is lost, and a small part of us dies!
Our vision gives us guidance, keeps us grounded and focused, and ultimately provides a mental outline of success for the desires of our minds and hearts. Being a visionary person, allows one to see and plan their future, for see upcoming obstacles and potential solutions, and accounts for a cognitive system of checks and balances within our productivity.
So, where has the vision disappeared in your life? Are you stuck going through the Monday through Friday grind? Been a while since you refocused your priorities? Maybe you've lost sight of a personal or professional goal?
It's time to get back! You owe it to you to yourself! There is incredible freedom in pursuing the dreams of your life, with a solid, structured, and clear cut vision! Rethink, reconnect, study, analysis and plan your attack! Establish your vision!
Apply a vision to all aspects of your life! Don't just hope for luck and a "maybe someday" attitude any longer. See what you want...then go get it! With clear vision on the goal... the mind, body, spirit will thrive!
In health and God Bless,
WG
Post all scores/times/reps/loads/modifcations to comments.
"Where there is no vision, the people perish"
What do those simple words mean to you? Have you ever set your mind on reaching a goal, began your journey and made progress, and then found after some time that you had lost sight of what you originally began working towards?
It has happened to all of us! We start with a dream, a plan, and a drive...we set out to accomplish...and we end with confusion, trouble, and disheartenment. At this point, the original plan seems worthless, the dream seems unachievable, the vision is lost, and a small part of us dies!
Our vision gives us guidance, keeps us grounded and focused, and ultimately provides a mental outline of success for the desires of our minds and hearts. Being a visionary person, allows one to see and plan their future, for see upcoming obstacles and potential solutions, and accounts for a cognitive system of checks and balances within our productivity.
So, where has the vision disappeared in your life? Are you stuck going through the Monday through Friday grind? Been a while since you refocused your priorities? Maybe you've lost sight of a personal or professional goal?
It's time to get back! You owe it to you to yourself! There is incredible freedom in pursuing the dreams of your life, with a solid, structured, and clear cut vision! Rethink, reconnect, study, analysis and plan your attack! Establish your vision!
Apply a vision to all aspects of your life! Don't just hope for luck and a "maybe someday" attitude any longer. See what you want...then go get it! With clear vision on the goal... the mind, body, spirit will thrive!
In health and God Bless,
WG
Post all scores/times/reps/loads/modifcations to comments.
10.03.2008
SATURDAY- RACE THE CLOCK
CF Warm Up
A successful round will be completed under the designated time for that round.
Designated time will decrease with each successful round.
If the time is not beat...you repeat!
10 KB Swings- 1 arm
20 yrd Sprint
5 Squat Jumps
20 yard Sprint
10 KB Swings- 1 arm
Round 1 clock will start at...3:00 min
Post all scores/times/reps/loads/modifcations to comments.
A successful round will be completed under the designated time for that round.
Designated time will decrease with each successful round.
If the time is not beat...you repeat!
10 KB Swings- 1 arm
20 yrd Sprint
5 Squat Jumps
20 yard Sprint
10 KB Swings- 1 arm
Round 1 clock will start at...3:00 min
Post all scores/times/reps/loads/modifcations to comments.
RUN
"Be not afraid, only Believe..."
400 m
20 Back Extensions
2 min rest
400 m
20 Ab Mat Situps
2 min rest
400m
20 Back Extension
2 min rest
400 m
20 Ab Mat Situps
Post all scores/times/reps/loads/modifcations to comments.
400 m
20 Back Extensions
2 min rest
400 m
20 Ab Mat Situps
2 min rest
400m
20 Back Extension
2 min rest
400 m
20 Ab Mat Situps
Post all scores/times/reps/loads/modifcations to comments.
10.02.2008
THE GRIND
For Time: "DO WORK"
10-9-8-7-6-5-4-3-2-1
Front Squat
Box Jumps
SDHP
Skill Work
- Double Unders
Post all scores/times/reps/loads/modifcations to comments.
10-9-8-7-6-5-4-3-2-1
Front Squat
Box Jumps
SDHP
Skill Work
- Double Unders
Post all scores/times/reps/loads/modifcations to comments.
10.01.2008
O-LIFT DAY: POWER CLEANS
CF Warm-up
Power Cleans
5x5x5x5x5x5 PR Quality- "Get REAL heavy"
Skill Work
- Dead Hangs
- Ring Holds
- Back Extensions
Post all scores/times/reps/loads/modifcations to comments.
Power Cleans
5x5x5x5x5x5 PR Quality- "Get REAL heavy"
Skill Work
- Dead Hangs
- Ring Holds
- Back Extensions
Post all scores/times/reps/loads/modifcations to comments.
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