Category Archives: CrossFit

“Falkel“ Complete as many rounds as possible in 25 minutes of:8 Handstand push-ups8 Box jump, 30 inch box15 foot Rope climb, 1 ascent U.S. Army Staff Sgt. Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on Aug. 8, 2005Continue reading “WOD Wednesday May 26th”

“Havana“ Complete as many rounds as possible in 25 minutes of:150 double-unders50 push-ups15 power cleans Men: 185 lb.Women: 125 lb. Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.Continue reading “WOD Tuesday May 25th”

“Daniel“ For time:50 Pull-ups400 meter run95 pound Thruster, 21 reps800 meter run95 pound Thruster, 21 reps400 meter run50 Pull-ups With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to hisContinue reading “WOD Monday May 24th”

In Teams of 2 or 3: 30 Power Cleans 60 Pull ups 800 Meter Run with a plate (only one team mate needs to hold it – switch as needed) 30 Barbell Lunges 60 Box Jumps 800 Meter Run with a plate 30 Barbell Lunges 60 Toes to Bar 800 Meter Run with a plateContinue reading “WOD Saturday May 22nd”

Warm up: 2 minutes on a bike 1 . Every 2 minutes for 10 sets: 10 Calorie Row Right # of Burpees 2 . Every 2 minutes for 10 sets: 10 Kettlebell Swings Right # of Reverse Burpees

Warm up: empty bar snatch stuff 1 . Every 1:30 for 5 Sets: 1 Full Snatch + 1 Hang Snatch *Moderately heavy, stay at same weight Every 2:00 for 5 Sets: 1 Full Snatch + 1 Hang Snatch *increase weight to a heavy set 2 . For Time: 20 Back Squats 40 Push ups 20Continue reading “WOD Thursday May 20th”

Warm up: rope climb technique, empty bar clean and jerks For Time: 5 Rope Climbs 10 Clean and Jerks 20 Glute Ham Sit ups 30 Pistols 40 Bar Facing Burpees 30 Pistols 20 Glute Ham Sit ups 10 Clean and Jerks 5 Rope Climbs

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 5 Seated Strict Press 200 Meter Jog 2 . 10 Rounds for Time: 2 Push Press 2 Thrusters 20 Double Unders