1 Jun 15

A.  5x3 PP (build every set to heavy 3)

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10 RFT
10 pull ups
10 burpees

Check it out

I was introduced to this site that has a combo of my two favorite things...Star Wars and Cross fit:

Follow this link >  Third Pull Apparel

SAGL today

Today, 1500, SAGL All Star match, Carolina Crossfit.  Lets show up big and support one of our own.

SAGL All Star Competition

Don't forget that tomorrow (Saturday) at 1500, Shevez will be competing in the SAGL all star competition at Carolina Crossfit.  Bring the family and friends to this one. Let's have a nice big showing to cheer her on.  It's awesome to watch these athletes do there thing.

29 May 15

I think it's appropriate to also honor the Soldiers from other countries that have fought along side our Soldiers.  This Hero WOD is called "Nutts"

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

*Thanks MAJ Brown for the suggestion

28 May 15

A.  5 sets of 5 FS followed immediately by 5 BS @ 70% of 1rm FS

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6 rounds of 400m sprints @ 4 minutes per round.
You have 4 minutes each round to sprint 400m and then rest with remaining time to next round.

27 May 15

A.  5,3,1,1,3,5 CGBP (start light work to heavy then heavy back to light)

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AMRAP 4
ME burpees

Rest 1 min

AMRAP 3
ME PC (95/65)

Rest 1 min

AMRAP 2
ME TTB

Rest 1 min

AMRAP 2
ME SDHP (95/65)

26 May 15

A. EMOM 18
Odd:  5 KBS (70/53)
Even:  5 push press (135/95)

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15 amrap
1 DL (225/185)
10 BJ
2 DL
10 BJ
3 DL
10 BJ
...
Continue to add 1 DL each round until time runs out

22 May 15

A.  3x5 push press (build each set)

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AMRAP 3
5 DL (135/95)
5 burpees over bar

Rest 1 min

AMRAP 3
DUBS

Rest 1 min

AMRAP 3
5 DL (95/65)
5 burpees over bar

21 May 15

"Murph"

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run 

For time. 

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

You can do this as a team effort but my rule is you have to run the first mile together as a team, finish the exercises in sequence partitioning each among the team however you want, and then run the second mile as a team

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.   This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Memorial Day isn't about us its about those who gave the ultimate sacrifice for our country.  Doing this workout is our way of honoring that sacrifice.

20 May 15

A.  3x3 FS (build each set) (3 second hold at bottom)

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3RFT
30 snatch grip DL (135/95)
20 bupree box jump
10 jump lunges (l+r=1)
5 strict pullups

19 May 15

A.  5x5 CGBP

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20 min EMOM
"Goat" WOD
Pick two exercises: squat cleans, TTB, front squats, double unders, kbs, etc.

Switch exercise every min between the two.
This is a skills workout at 8 Reps per min.
For weighted exercises use 70% of 1rm and 25 dubs if you are doing dubs.


*Goat is an exercise or movement you dislike doing or like doing but are weak at or both.  Our plan n Crossfit is to work on improving on these so for this WOD we will pick two goats and do them

Memorial Day Murph with 803 Crossfit

Click this link > Memorial Day Murph

18 May 15

A.  5x3 strict press (build every set)

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15-1
Burpees
Pullups

15 May 15

"Jackie"
1000m row
50 thrusters (45/35)
30 pullups

14 May 15

3x5 DL (build each set...touch and go)

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AMRAP 15
10 KBS (53/35)
10 burpees
10 pullups

13 May 15

A.  5x3 push press (4 count decent) (build on sets 2 and 4)

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30 wb(20/14)
50 v ups
70 dubs
1 min rest
20 wb
30 v ups
50 dubs
1 min rest
10 wb
20 v ups
30 dubs

12 May 15

5x3 FS (4 sec down with 1 sec hold at bottom) (build on sets 2 and 4)

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2 person competition

AMRAP 20
One person: 20 box jumps
Other person: ME cleans (95/65)

So this is a friendly little 2 person competition.  While person 1 does 20 box jumps, person tries to get as many cleans as they can in the time it takes partner 1 to finish jumping. Once person 1 finishes the box jumps, person 2 writes down how many cleans they completed and the partners switch places so that partner 2 is now doing box jumps and partner 1 is doing max effort cleans.  Continue this switching back and forth for 20 minutes each keeping a running total of the number of cleans they complete.  The person with the most cleans at the end of 20 minutes wins.

11 May 15

A.  5x5 CGBP (bar comes down on a 4 count)

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5 RFT
400m run
10 plate presses (45/25)
20 chest to ground pushups
30 Russian twists (25/10)

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20 pullups

8 May 15

3x10 FS (build each set but keep it light to medium weight)

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AMRAP 20
1 round of Cindy
Then
5 burpees
2 rounds of Cindy
Then
10 burpees
3 rounds of Cindy
Then
15 burpees
Continue this pattern by increasing the rounds of Cindy by 1 and the burpees by 5.

7 May 15

A.  6x5 push press (build on sets 2,4,6)

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For time
30 DL (185/155)
800 m run
30 sumo deadlift to high pull (115/85)

6 May 15

A. 6x3 BS (build on sets 2,4,6)

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AMRAP 7
7 cleans (115/85)
10 air squats

1 min rest

AMRAP 7
10 kbs (53/35)
20 dubs

5 May 15

A.  3x5 DL (touch and go, building each set)

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25 DL
25 burpees
25 HPC
25 push up
25 pp
25 TTB
Finish with 1000 m run
95/65

4 May 15

A.  5x5 CGBP

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1-10 strict pull ups
10-1 box jumps
200m run after each set