USCG E-City CrossFit

Tuesday 120131

2012-01-30T21:32:00.001-05:00

Competition A
Description: Three sets, not for time, of:
Muscle-Ups x 4-5/1-2 reps
Double-Unders x 30-40 reps
Handstand Push-Ups x 8-10/4-6 reps

Competition B
Description: For Time:
2000 m Row
25 Sled Pushes
50 Tire Flips
75 Kettlebell Swings
100 Burpee Box Jumps (Jump will be on to the tire)
400 m Run

This is a team workout teams of 3 at least.

Post total time.

Fitness/Performance A
Description: 4 rounds of:
8 Dumbbell Push Presses
Rest 30 sec
8 Kettlebell Goblet Squats
Rest 30 sec
8 Dips
Rest 30 sec

This is not a timed workout.

Fitness B
Description: For Time:
400 m Run
10 Wall Balls
20 Push-up (hand release)s
200 m Run
15 Wall Balls
15 Push-up (hand release)s
200 m Run
20 Wall Balls
10 Push-up (hand release)s
400 m Run

Post total time.

Monday 120130

2012-01-29T17:47:00.001-05:00

Competition A
Hang Power Snatch 3-3-3-3-3

Competition B
Randy
Description: 75# Power Snatch, 75 reps

Post total time.

Fitness/Performance A
Description: 3 rounds of:
10 Sumo Deadlift High-pulls
Rest 30 secs
10 Kettlebell Swings
Rest 30 secs
10 Wall Balls
Rest 30 secs

This is not a timed workout.

Fitness/Performance B
Description: For Time:
1000 m Row
25 Dumbbell Thrusters
25 Burpees

Post total time.

Sunday 120129

2012-01-29T17:46:00.001-05:00

As many rounds as possible in 15 mins of:
200 m Run (medicine ball) 20 lbs
10 Plyo Push-ups
20 Double Unders

Post total rounds

Saturday 120128

2012-01-28T11:57:00.001-05:00

Worth posting!

Friday 120127

2012-01-27T17:25:00.001-05:00

Competition A
Description: 3 rounds of:
5 Handstand Push-ups
10 Wall Balls
15 Sit-up (GHD)s or ab mat

This is not a timed workout.

Competition
DT
Description: Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Fitness/Performance A
Description: 3 rounds of:
10 Bent Over Barbell Rows
Rest 45 secs
20 Jumping Alternating Lunges
Rest 45 secs
10 Plyo Push-ups
Rest 45 secs
20 Sit-up (abmat)s
Rest 45 secs

This is not a timed workout.

Rowing Helen
Description: 3 rounds of:
500m Row
21 kb high swings
12 pullups

Thursday 120126

2012-01-25T22:57:00.000-05:00

As many rounds as possible in 7 mins of:
7 Sumo Deadlift High-pulls
7 Hang Power Cleans
7 Push Presses

This wod is designed to be high intensity and fast pace. So pick a weight you can move quickly. I would recommend 65lbs-75lbs. Overachievers can go 95lbs.

Post total rounds.

Wednesday 120125

2012-01-24T22:28:00.001-05:00

Half Murph
Description: For Time:
0.5 mi Run
50 Pull-ups
100 Push-ups
150 Air Squats
0.5 mi Run
Post total time.

Competition
2 Min. Challenge - Double Unders
Description: As many reps as possible of double unders in 2 minutes.

Fitness/Performance
Description: For Time:
800 m Run
1500 m Row
800 m Run

Post total time.

Tuesday 120124

2012-01-24T00:50:00.002-05:00

Competition A
Description:3 rounds of:
2 Rope Climbs
4 Muscle-ups
8 Ring Dips
200 m Run

This is not a timed workout.

Competition B
Dirty Thirty
Description:For Time:
30 Squats 135 lbs
30 Box Jump (24 in.)s
30 Toes-to-Bars
30 Burpees
30 Pull-ups
30 Wall Balls

Rest 5:00

Complete 2 x 400m (resting time equals 400 m run time)

Post total time.

Fitness/Performance A
Description:4 rounds of:
6 Push Presses (increase in weight each set)
Rest 90 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds

This is not a timed workout.

Fitness/Performance B
Description:4 rounds for time of:
400 m Run
15 Kettlebell Goblet Squats

PIck a heavy and challenging KB. This is meant to be a heavy lift plus a run so push yourself.

Post total time.

Monday 120123

2012-01-23T15:50:00.002-05:00

Competition A
Description:3 rounds of:
10 Pull-ups
5 Kettlebell Snatches each arm
10 Burpees

This is not a timed workout.

Competition B
Overhead Squat 5-5-3-3

Competition C
Description:21-15-9 reps of:
Overhead Squats 115 lbs/75lbs
Handstand Push-ups

Post total time.

Fitness
Description:For Time:
In teams of two or three, with only one partner working at a time, complete the following as quickly as possible:
2000 m Row
100 Burpees
125 Wall Balls
150 Sit-up (anchored)s
200 Air Squats

Post total time.

Friday 120120

2012-01-19T20:49:00.000-05:00

Competition A
Description: 3 rounds of:
25 Air Squats
15 Push-up (hand release)s
5 Ring Dips

This is not a timed workout.

Competition B
Description: 3 rounds for time of:
200 m run
10 Burpee Box Jumps
20 Pull-ups
30 Wall Balls
400 m Run
10 Handstand Push-ups
20 Kettlebell Swings
30 Mountain Climbers (4 count)
200 m run

Rest exactly 3 mins between rounds. Try to keep round times as close together as possible

Post total time.

Fitness A
Description: 4 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

This is not a timed workout.

Fitness B
Description: 3 rounds for time of:
200 m Run
24 Thrusters 45 lbs Bar
12 Tire Flips

Post total time.

Thursday 120119

2012-01-19T00:36:00.001-05:00

Fitness/Performance
Description:For Time:
500 m Row
Rest time it takes to row 500
250 m Row
Rest time it takes to row 250
500 m Row
Rest time it takes to row 500
250 m Row

Post total time.

Wednesday 120118

2012-01-18T08:39:00.001-05:00

Competition A
Description: 3 rounds of:
12 Pistols (Alternating Legs)s
20 Overhead Walking Lunge With Plates
12 Shoulder Presses 95 lbs

This is not a timed workout.

Competition B
Description: Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Post total rounds.

Fitness/Performance A
Description: 4 rounds of:
8 Dumbbell Push Presses
Rest 30 sec
8 Kettlebell Goblet Squats
Rest 30 sec
8 Dips
Rest 30 sec

This is not a timed workout.

Tuesday 120117

2012-01-17T12:13:00.001-05:00

3 rounds of: NOT FOR TIME
10 Handstand Push-ups
2 Rope Climbs
10 Ring Dips

This is not a timed workout.

Competition B
Deadlift 2-2-2-2-2

Competition C
Description: 2 rounds for time of:
25 Thrusters 95 lbs
200 m Run
25 Toes-to-Bars
200 m Run
25 Sumo Deadlift High-pulls 95 lbs
200 m Run
25 Sit-up (abmat)s
200 m Run

Post total time.
Fitness/Performance A
Description: 3 rounds of:
15 Thrusters 45 lbs
Rest 30 Sec
20 Overhead Walking Lunges
Rest 30 Sec
15 Mountain Climbers (4 count)
Rest 30 Sec
20 Sit-up (abmat)s
Rest 30 Sec

This is not a timed workout.

Fitness/Performance B
Description: 2 rounds for time of:
10 Pull-ups
15 Push-ups
20 Air Squats
400 m Run
10 Box Jumps
15 Wall Balls
20 Sit-up (abmat)s
400 m Run
10 Pull-ups
15 Push-ups
20 Air Squats
400 m Run
10 Box Jumps
15 Wall Balls
20 Sit-up (abmat)s
400 m Run

Rest EXACTLY 5 MINS BETWEEN ROUNDS

Post total time.

Monday 120116

2012-01-15T19:11:00.002-05:00

Competition A
Description: 3 rounds of:
5 Handstand Push-ups
5 Muscle-ups
10 Overhead Squats 45 lbs

This is not a timed workout.

Competition B
Back Squat 3-3-3-3-3

Competition C
Description: For Time:
400 m Run
21-15-9
Ball Slams
Double Unders
400 m Run
21-15-9
Burpees
Pull-ups

Post total time.

Friday 120113

2012-01-12T21:50:00.002-05:00

Competition A
Bench Press 3-3-3-3-3

Competition B
Description:Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups

Fitness/Performance A
Description:For Time:
1000m Row

Post total time.

Fitness/Performance B
Description:7 rounds for time of:
7 Burpees
7 Box Jump (24 in.)s
7 Kettlebell Swings

Post total time.

Thursday 120112

2012-01-11T23:17:00.002-05:00

Fitness/Performance A
Description: 4 rounds of:NOT FOR TIME
15 Kettlebell Swings
REST 45 SECS
10 Dumbbell Bench Presses
REST 45 SECS
8 5 ft Standing Broad Jumps
REST 45 SECS
10 Dumbbell Rows
REST 45 SECS

This is not a timed workout.

Fitness/Performance B
Description: As many rounds as possible in 12 mins of:
5 Push-ups
10 Sit-up (abmat)s
15 Air Squats

Post total rounds.

Wednesday 120111

2012-01-10T23:28:00.002-05:00

Competition A
Description:3 rounds of:
5 Handstand Push-ups
10 Wall Balls
12 Double Unders

This is not a timed workout.

Competition B
Description:21-15-9 reps of:
Box Jump (24 in.)s
Toes-to-Bars
Burpees

Post total time.

Competition C
Description:Immediately following Comp B you have 3 mins to get a max shoulder press.

Fitness/Performance A
Description:3 rounds of:
15 Ring Rows 21X0 Pull up then allow 2 secs down (1 one thousand 2 1 thousand) then pause 1 sec at bottom and repeat.
rest 30 secs
Hollow Rock Hold for 30 secs
rest 30 secs
100 m Farmers Walk (Dumbbell) 45 lbs each hand
rest 30 secs
15 Toes-to-Bars
rest 30 secs

This is not a timed workout.

Fitness/Performance B
Description:21-15-9 reps of:
Row (calories)s
Wall Balls
Kettlebell Sumo Deadlift High-pulls

Post total time.

Tuesday 120110

2012-01-10T12:09:00.000-05:00

Competition A
Description: 3 rounds of: NOT FOR TIME
6 Muscle-ups
12 Toes-to-Bars
18 Double Unders

This is not a timed workout.

Competition B
Description: 21-15-9 reps of:
Front Squats 155 lbs
Burpee Pull-ups
Row (calories)s

Post total time.

Competition C
Description: For Time:
105 Sit-up (abmat)s

Post total time.

Fitness/Performance A
Description: 4 rounds of: NOT FOR TIME
8 Bent Over Barbell Rows
REST 30 SEC
8 Kettlebell Swings
REST 30 SEC
Plank Hold
REST 30 SEC
10 Box Jump (20 in.)s
REST 30 SEC

This is not a timed workout.

Fitness/Performance B
Description: As many rounds as possible in 8 mins of:
5 Burpees
20 m Bear Crawl
5 Burpees
Walking Lunge

Post total rounds.

Monday 120109

2012-01-08T22:54:00.002-05:00

Competition A
Description:Six sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.

Competition B
Description:As many rounds as possible in 8 mins of:
5 Deadlifts 185 lbs
8 Pull-up (strict)s
12 Box Jump (24 in.)s

Post total rounds.

Rest exactly 6 minutes then complete Competition C

Competition C
Description:As many rounds as possible in 8 mins of:
5 Hang Power Cleans 95 lbs
8 Push-ups Hand release
12 Double Unders

Post total rounds.

Fitness/Performance A
Description:4 rounds of:
8 Dumbbell Push Presses
Rest 30 sec
8 Kettlebell Goblet Squats
Rest 30 sec
8 Dips
Rest 30 sec

This is not a timed workout.

Fitness/Performance B
Description:4 rounds for time of:
250 m Row
5 Pull-ups
10 Dumbbell Thrusters
Airdyne Bike

Rest 2:00

Post total time.

Friday 120106

2012-01-06T08:51:00.000-05:00

Thrusters 3-3-3-3-3
Description: Thruster 3-3-3-3-3

Competition B
Description: For time: 5 10 15 10 5
Squat Clean 115/75
Burpee
Push Press 115/75
Run 800m (after last 5 reps are completed of triplet)

Fitness/Performance B
Description: For Time:
800 m Run
10 Burpees
10 Kettlebell Swings
400 m Run
10 Burpees
10 Kettlebell Swings
200 m Run
10 Burpees
10 Kettlebell Swings

Post total time.

Wednesday 120104

2012-01-03T22:00:00.002-05:00

Competition A
Description: 3 rounds of:
5 Handstand Push-ups
10 Wall Balls
15 Sit-up (GHD)s or ab mat

This is not a timed workout.

Competition B
Description: Four sets of:
Muscle-Ups x Max Reps
Rest 30 seconds
Strict Pull-Up x Max Reps
Rest 30 seconds
Ring Dips x Max Reps
Rest 30 seconds
Tempo Push-Ups x Max Reps
(the set is over as soon as you have to pause at either the top or bottom of the push-up)
Rest 30 seconds
Row 500 Meters
Rest 2 minutes

Fitness/Performance A
Description: 4 rounds of:
6 Push Presses (increase in weight each set)
Rest 90 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds

This is not a timed workout.

Fitness/Performance B
Description: 21-15-9 reps of:
Wall Balls
Push-ups
Sit-up (abmat)s

Post total time.

Tuesday 120103

2012-01-02T19:32:00.002-05:00

Competition A
Description:Snatch Balance 1-1-1-1-1

Keep rest as short as possible

Competition B
Description:Squat Snatch 2-2-2-2-2-2-2-2-2-2

On the minute, every minute, for 10 minutes, complete:
Snatch x 2 reps
(Build the load over the first 5-6 minutes until you reach a weight that is challenging to successfully lift for the remainder of the sets.)

Competition C
Description:15-12-9 reps of:
Overhead Squats 135 lbs/95 lbs
Burpee (bar facing)s

Post total time.

Fitness/Performance A
Description:5 rounds of:
20 Kettlebell Swings
Rest 30 seconds
10 Dumbbell Front Squats
Rest 30 Seconds
10 Ring Rows
Rest 30 Seconds

This is not a timed workout.

Mini Metcon:
Description:Row 500m max effort, rest as needed (about 2 minutes is probably good) Row 500m max effort again. Try and beat your first effort with a slower strokes per minute (SPM) rate by increasing the efficiency of your stroke.

Record times for each row, and the rest in between.

Friday 111230

2011-12-30T09:57:00.000-05:00

Competition/Performance A
Description: 5 rounds of:
5 Deadlifts
Rest 30 seconds
Max repPush-up (rings)
Rest 30 seconds

This is not a timed workout.

Competition/Performance B
Description: As many rounds as possible in 10 mins of:
15 Kettlebell Swings 1.5 pood
15 Wall Balls 20 lbs

Post total rounds.

Thursday 111229

2011-12-29T09:14:00.000-05:00

Performance A
Description: 5 rounds of:
5 Deadlifts
Rest 30 seconds
Max repPush-up (rings)
Rest 30 seconds

This is not a timed workout.

Performance B
Description: As many rounds as possible in 10 mins of:
15 Kettlebell Swings 1.5 pood
15 Wall Balls 20 lbs

Post total rounds.

Wednesday 111228

2011-12-28T15:11:00.000-05:00

Competition A
Description:3 rounds of:
10 Ring Dips
10 Kettlebell Swings
10 Wall Balls
15 Double Unders (Unbroken)s

This is not a timed workout

Competition B
Description:Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Post total time.

Competition C
Description:For Time:
1000m Row

Post total time.

Tuesday 111227

2011-12-27T13:32:00.001-05:00

3 rounds for time of:
500 m Row
1 mi Run
20 Burpees
35 Sit-up (abmat)s

Post total time.

Monday 111226

2011-12-26T19:09:00.002-05:00

Competition A
Description:For Time:
1000 m Row
10 Burpees
15 Pull-up (chest-to-bar)s

Post total time.

Rest exactly 5 mins then complete Competition B

Competition B
Description:For Time:
1000 m Row
10 Burpees
15 Pull-up (chest-to-bar)s

Post total time.

Rest exactly 5 mins then complete Competition C

Competition C
Description:For Time:
750 m Row
15 Burpees
20 Pull-up (chest-to-bar)s

Post total time.

Rest exactly 5 minutes and move to Competition

Competition D
Description:For Time:
500 m Row
20 Burpees
25 Pull-up (chest-to-bar)s

Post total time.

Merry Christmas!

2011-12-24T15:29:00.001-05:00

Friday 111223 Happy Festivus

2011-12-23T10:23:00.000-05:00

Today's Feats of Strength

Competition A.
Description: 3 rounds of:
5 Handstand Push-ups
10 Sit-up (GHD)s
250 m Row

This is not a timed workout.

Competition B
Description: As many rounds as possible in 8 mins of:
5 Deadlifts 185 lbs/115lbs
8 Pull-ups
12 Box Jump (24 in.)s

Post total rounds.

Competition C.
Description: Rest exactly 8 mins before completing Competition C

As many rounds as possible in 8 mins of:
5 Hang Power Cleans 95 lbs/65 lbs
8 Push-ups
12 Double Unders

Post total rounds.

Thursday 111222

2011-12-22T10:19:00.000-05:00

Fitness/Performace A
Description: 3 rounds of:
8 Barbell Push Presses
Rest 45 sec
10 Box Jump (24 in.)s
Rest 45 sec
8 Pull-ups
Rest 45 sec
10 Push-ups
Rest 45 sec
8 Goblet Squats
Rest 45 sec

This is not a timed workout.

Fitness/Performance B
Description: For Time:
750 m Row
15 Burpees
25 Sit-up (abmat)s
Rest 6 mins then move to Fitness/Performance C

Post total time.

Fitness/Performance C
Description: For Time:
500 m Row
15 Burpees
25 Sit-up (abmat)s
Post total time.

Wednesday 111221

2011-12-21T15:48:00.001-05:00

Competition 12 Days Of Christmas
Description: For Time:
1 Power Snatch 95 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes-to-Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges each jump equals 1
9 Box Jump (24 in.)s
10 Wall Balls
11 Kettlebell Swings 1.5 pood
12 Thrusters 95 lbs

This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.

Fitness/Performance 12 Days of Christmas
Description: For Time:
1 Power Snatch 75 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Knees-to-elbows
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jump (20 in.)s
10 Wall Balls
11 Kettlebell Swings 1 pood
12 Thruster 75 lbs

This workout is done just like the song....Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ....etc. Until all 12 rounds are complete.

Tuesday 111220

2011-12-20T10:02:00.002-05:00

Competition A
Description: 3 rounds of: NOT FOR TIME
12 Kettlebell Swings
12 Kettlebell Snatches Alternating arms 6 each side
12 Kettlebell Goblet Squats
6 Turkish Get Up Alternating Arms 3 each side

This is not a timed workout.

Competition B.
Description: For Time:
The Volkswagen
21, 15, 9 reps of:
Bench Press @ Body Weight
If you are unable to use your body weight pick a weight that will challenge you and stick with it.

Post total time.

Competition C
Description: For Time:
500 m Row
Rest 5 mins
500 m Row

Row a max effort 500 m then rest 5 mins and try to come as close to the first 500 m time as possible.

Post total time for each 500 m

Fitness/Performance A
Description: 3 rounds of:
6 Deadlifts 0 lbs
rest 45 seconds
15 Push-up (hand release)s
rest 45 seconds
8 Dumbbell Push Presses 0 lbs
rest 45 seconds

This is not a timed workout.

Fitness/Performance B
Description: 3 rounds for time of:
350 m Row
15 Kettlebell Swings
12 Box Jump (24 in.)s

Post total time.

Monday 111219

2011-12-19T14:06:00.001-05:00

Competition A
Description: 3 rounds of:
12 Box Jump (24 in.)s
12 Pistols (Alternating Legs)s
12 Toes-to-Bars

This is not a timed workout.

Competition B.
Description: 5 rounds for time of:
3 Rope Climbs sub 10 chest to bar pull ups for rope climbs
6 Squat Cleans 165 lbs
350 m Row

Rest exactly 4 minutes between sets.
(These should be sprint sets. Get through them as quickly as possible, and then recover and try to beat that time the next set. Note set times individually.)

Post total time.

Competition C
Description: Max reps Toes-to-Bar 2mins
rest 2 minutes
Max reps double unders 2 mins

Friday 111216

2011-12-15T21:24:00.001-05:00

Competition A
Description:3 rounds of: NOT FOR TIME
10 Handstand Push-ups
2 Rope Climbs
10 Ring Dips

Competition B
Description:Front Squat 4-4-4-4-4 Log Result

Competition C
Description:Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

Fitness/Performance A
Description:3 rounds of: NOT FOR TIME
10 Two Hand Dumbbell Bent Over Rows
Rest 30 seconds
20 Walking Lunges
Rest 30 seconds
20 Mountain Climbers 2 Counts
Rest 30 seconds
15 Sit-up (abmat)s
Rest 30 seconds

This is not a timed workout.

Fitness/Performance B
Description:Row 20 secs on 10 secs off for 8 rounds.

Set rower to calories and try to maintain same calorie output all 8 rounds.

Thursday 111215

2011-12-15T21:23:00.001-05:00

5 rounds for time of:
15 Wall Balls
5 Pull-ups
400 m Run
Post total time.

Wednesday 111214

2011-12-13T22:39:00.003-05:00

Fitness/Performance A
Description: Against a 4-minute running clock, perform the following for max reps:
Row for Calories
Rest exactly 4 minutes, and then . . .

Fitness/Performance B
Description: As many rounds as possible in 4 mins of:
10 Box Jump (24 in.)s
10 Pull-ups
Post total rounds.
Rest exactly 4 minutes, and then . . .

Fitness/Performance C
Description: As many rounds as possible in 4 mins of:
5 Burpees
5 Thrusters (95/65 lbs)
Post total rounds.
Rest exactly 4 minutes, and then . . .

Fitness/Performance D
Description: As many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-Bars
Post total rounds.

Competition A
Description: 3 rounds of: NOT FOR TIME
5 Muscle-ups
10 Toes To Rings
10 Push-up (rings)s
This is not a timed workout.

Competition B.
Description: Max Double Unders in 3 minutes FOR TIME/REPS

Competition C
Description: “Ten Minute Capacity Test” For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (Females – .75 x Bodyweight)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead (the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

(Please enter scores as follows: Row Cals = ___, Pull-Ups = ___, Squats = __, STO = __ TOTAL = ___)

Tuesday 111213

2011-12-13T10:05:00.001-05:00

Competition A
Description: 3 rounds of: NOT FOR TIME
12 Box Jump (24 in.)s
6 Pistols (Alternating Legs)s
12 Toes-to-Bars

This is not a timed workout.

Competition B.
Description: Five sets for times of:
250/155 lb. Deadlift x 6 reps
Unbroken Burpees x 15 reps
Rest 3 minutes

Competition C
Description: 3 rounds for time of:
350 m Row
12 Pull-up (chest-to-bar)s

Post total time

Monday 111212

2011-12-12T10:53:00.001-05:00

Competition A
Description: 3 rounds of: NOT FOR TIME
5 Muscle-ups
40 Double Unders
10 Handstand Push-ups

This is not a timed workout.

Competition B.
Description: For time:
40 Pull-ups
20 Burpees
10 Overhead Squats (135/95 lbs – from ground)
400 Meter Run
10 Overhead Squats (135/95 lbs – from ground)
20 Burpees
40 Pull-Ups

Competition C
Description: For Time:
105 Sit-up (abmat)s

Post total time.

Fitness/Performance A
Description: 3 rounds of:
10 Bent Over Barbell Rows
Rest 45 secs
20 Jumping Alternating Lunges
Rest 45 secs
10 Plyo Push-ups
Rest 45 secs
20 Sit-up (abmat)s
Rest 45 secs

This is not a timed workout.

Fitness/Performance B
Description: For Time:
1000 m Row
25 Dumbbell Thrusters
25 Burpees

Post total time.

Friday 111209

2011-12-09T18:22:00.001-05:00

Competition and Fitness A
Description: 3 rounds of: NOT FOR TIME
5 Pull-up (COMPETITION chest-to-bar)
25 Double Unders
10 Dumbbell Thrusters
REST 1 MIN
This is not a timed workout.

Everybodys WOD
Description: As many reps as possible in 12 minutes:
20 Air Squats w/bumper plate (Men: 45lbs Women: 25lbs)
~ 20m Overhead Walking Lunges (Plate cannot rest on head)
20 Plyo Pushups (switch from one hand to the other on the plate for each rep. You will go from side to side on plate with chest touching ground. Each time chest touches ground that is 1 rep)
~ 20m Sprint back to the start with plate
Post total rounds.

Thursday 111208

2011-12-08T08:57:00.001-05:00

Fitness/Performance A
Description: 4 rounds of:
20 Kettlebell Swings
Rest 45 secs
4 Wall Climbs
Rest 45 secs
Plank Hold 1 minute
Rest 45 secs

This is not a timed workout.

Fitness/Performance B
Description: For Time:
75 Wall Balls

Every time you stop for a rest complete 5 burpees and then continue wall balls until you reach 75.

Post total time

Wednesday 111207

2011-12-07T10:47:00.001-05:00

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Post total time.

Fitness/Performance
3 rounds of:
10 Sumo Deadlift High-pulls
rest 30 secs
10 Kettlebell Swings
rest 30 secs
10 Wall Balls
rest 30 secs

This is not a timed workout.

Competition:
3 rounds of: Not for time
5 Muscle-ups (Unbroken)
25 Double Unders (Unbroken)s
10 Handstand Push-ups (Unbroken)

Once you fail move to next exercise record what reps you do each round unbroken

This is not a timed workout.

Tuesday 111206

2011-12-06T10:17:00.001-05:00

CrossFit Total
Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Fitness/Performance A
Three sets of:
Goblet Squat x 15 reps
Rest 45 seconds
Single-Arm dumbbell Row x 10 reps each arm Rest 45 seconds
Kettlebell Swings x 15 reps
Rest 45 seconds
Push-Ups(Hand realease) x 10
Rest 45 seconds

Fitness/Performance B
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats

Monday 111205

2011-12-04T21:44:00.001-05:00

Fitness/Performance A
Description:4 rounds of:
6 Push Presses (increase in weight each set)
Rest 90 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds

This is not a timed workout. Log Result

Fitness/Performance B
Description:5 rounds for time of:
Max Unbroken Pull-up
Standing Broad Jump 6ft male 5 ft female

Post total time.
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups. Log Result

Competition A
Description:Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

Men = 205 lbs, Women = 135 lbs.

Rest exactly 8 minutes, and then:

Competition B
Description:Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

Men = 155 lbs, Women = 105 lbs.

Rest exactly 8 minutes, and then:

Competition C
Description:As many rounds as possible in 12 mins of:
250 m Row
25 Kettlebell Swings 1.5 pood (M) 1 pood (F)
50 Double Unders

Post total rounds.

Friday 111202

2011-12-03T11:24:00.000-05:00

Competition A
Description: As many rounds as possible in 8 mins of:
250 m Row
5 Handstand Push-ups
10 Thrusters 95 lbs
Post total rounds.
Rest exactly 8:00 minutes and move to Competition B

Competition B
Description: As many rounds as possible in 8 mins of:
40 Double Unders
20/15 Push-up (hand release)s
10/5 Pull-ups Post total rounds.
Rest exactly 8:00 minutes before moving on to Competition C

Competition C
Description: As many rounds as possible in 8 mins of:
20 Box Jump (24 in.)M (20 in.) F
15 Toes-to-Bars
10/5 Ring Dips
Post total rounds.

Thursday 111201

2011-12-03T11:20:00.002-05:00

Competition Training Workout A

Description: 3 rounds of:
Not For Time
30 Double Unders
5 Pistol (left leg)s
5 Pistol (right leg)s
20 m Handstand Walk
This is not a timed workout.

WOD

Deadlift 5-5-5-5

Competition Training Workout C
Description: Five rounds for times of:
Deadlift x 8 reps @ 85% of today’s 5-RM
Unbroken Wall Ball Shots x 25 reps
Rest 3 minutes

Fitness/Performance A.
Description: As many rounds as possible in 8 mins of:
250 m Row
5 Handstand Push-ups
10 Thrusters 95 lbs (male) 65 lbs (Female)
Post total rounds.
Rest 6 minutes before moving to Section B

Fitness/Performance B.
Description: As many rounds as possible in 8 mins of:
20 Jumping Alternating Lunges
15/10 Push-up (hand release)s
5 Pull-ups
Post total rounds.
Rest 6 minutes before moving to Section C

Fitness/Performance C
Description: As many rounds as possible in 8 mins of:
15 Box Jumps
10 Sit-up (abmat)s
5 Ring Dips
Post total rounds.

Wednesday 111130

2011-11-30T18:03:00.001-05:00

Snatch Balance 1-1-1-1-1-1-1-1

For time: 50/30 Handstand Push-Ups . . . with a catch.

Every time you come off the wall you must run 100 meters before resuming with handstand push-ups.

Post total time.

Tuesday 111129

2011-11-29T21:02:00.001-05:00

Pull-up (weighted) 5-5-5

Set 1 65% of 1RM for 5 reps
Set 2 75% of 1RM for 5 reps
Set 3 85% of 1RM for AMRAP (goal 5 reps)

Monday 111128

2011-11-28T19:05:00.000-05:00

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

Friday 111125

2011-11-25T09:49:00.001-05:00

Run a 5K

Thursday 111124

2011-11-24T15:53:00.002-05:00

3 rounds of:

Turkey
Green Bean Casserole
Yams
Mashed Potatoes
Stuffing
Cranberry Sauce
Pumpkin Pie
Watch Football
Rest 2 Hours

Post total calories consumed

Wednesday 111123

2011-11-23T06:52:00.000-05:00

Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

Tuesday 111122

2011-11-21T22:17:00.000-05:00

Squat Snatch
40% x 5
50% x 5
60% x 5

Monday 111121

2011-11-20T21:53:00.000-05:00

For Time:

800 m Run
9 Power Clean & Jerks 185 lbs
9 Ring Dips
6 Power Clean & Jerks 185 lbs
6 Ring Dips
3 Power Clean & Jerks 185 lbs
3 Ring Dips
1000 m Row

Post total time.

Friday 111118

2011-11-17T22:24:00.004-05:00

Jackie

For time:
1000m Row
50 - 45lbs Thrusters
30 Pull Ups

Post total time.

Thursday 111117

2011-11-16T18:55:00.000-05:00

Front Squat 5 reps @75% of 1RM
Front Squat 3 reps @85% of 1RM
Front Squat 1 rep+ @95% of 1RM

Wednesday 111116

2011-11-15T18:38:00.000-05:00

For Time:
20 Calorie Row
30 Wall Balls
20 Toes-to-Bars
30 Box Jump (24 in.)s
20 Summo Dl High Pulls 2 pood or heavier
30 Burpees
20 Shoulder-to-Overheads 135/95 lbs
30 Calorie Row

Tuesday 111115

2011-11-14T21:24:00.001-05:00

Squat Snatch
75% x 5
85% x 3
95% x AMRAP

Monday 111114

2011-11-14T00:07:00.000-05:00

8 rounds for time of:
10 Overhead Squats 95 lbs
10 Burpee (bar facing)s
200 m Run

Post total time.

Saturday 111112

2011-11-12T21:00:00.001-05:00

Rest Day

Friday 111111

2011-11-11T08:01:00.001-05:00

For Time:
800 m Run
25 Wall Balls 20 lbs
Rest
75 Double Unders
35 Kettlebell Swings 1.5 pood
Rest
800 m Run
45 Burpees

Post total time.

Thursday 111110

2011-11-10T08:05:00.000-05:00

Front Squat 3 reps @70% of 1RM
Front Squat 3 reps @80% of 1RM
Front Squat 3 reps+ @90% of 1RM

Wednesday 111109

2011-11-08T20:01:00.000-05:00

2 rounds for time of:
20 Thrusters 135 lbs
20 Pull-ups
20 Burpees

Post total time.

Tuesday 111108

2011-11-07T20:40:00.002-05:00

Squat Snatch
70% x 3
80% x 3
90% x AMRAP

Monday 111107

2011-11-06T20:45:00.002-05:00

For Time:

1000 m Row
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
5 Power Cleans 135 lbs
10 Box Jump (30 in.)s
800 m Run

Post total time.

Saturday 111105

2011-11-04T18:41:00.001-04:00

Rest Day

Friday 111104

2011-11-03T18:37:00.001-04:00

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals.

Thursday 111103

2011-11-02T20:06:00.001-04:00

Front Squat 5 reps @65% of 1RM
Front Squat 5 reps @75% of 1RM
Front Squat 5 reps+ @85% of 1RM

111102

2011-11-01T19:52:00.002-04:00

Set a cone at 20 meters.

Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

www.movember.com

During November each year, Movember is responsible for the sprouting of moustaches on thousands of men’s faces, in the US and around the world. With their Mo’s, these men raise vital funds and awareness for men’s health, specifically prostate cancer and other cancers that affect men.Once registered at www.movember.com, men start Movember 1st clean shaven. For the rest of the month, these selfless and generous men, known as Mo Bros, groom, trim and wax their way into the annals of fine moustachery. Supported by the women in their lives, Mo Sistas, Movember Mo Bros raise funds by seeking out sponsorship for their Mo-growing efforts.

Mo Bros effectively become walking, talking billboards for the 30 days of November. Through their actions and words they raise awareness by prompting private and public conversation around the often ignored issue of men’s health.

At the end of the month, Mo Bros and Mo Sistas celebrate their gallantry and valor by either throwing their own Movember party or attending one of the infamous Gala Partés held around the world by Movember, for Movember.

111101

2011-10-31T20:52:00.001-04:00

Squat Snatch

75% x5
80% x5
85% x AMRAP

The Stance

Monday 111031

2011-10-30T20:14:00.002-04:00

Tabata Fight Gone Bad

Description:

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations. Post total reps and reps per round.

This Nacho Libre movie scene reminds me of our ongoing nutrition challenge:

Sunday 111030

2011-10-30T10:25:00.002-04:00

Optional CrossFit Endurance WOD

One week of the 30 day nutritional challenge complete. Stay away from the Halloween candy!

Saturday 111029

2011-10-29T11:50:00.001-04:00

Rest Day

Friday 111028

2011-10-27T19:23:00.001-04:00

Filthy Fifty

For time:
50 Box jumps 24 (inch box),
50 Jumping pull-ups,
50 Kettlebell swings (1 pood),
Walking Lunge 50 steps,
50 Knees to elbows,
50 Push press (45 pounds),
50 Back extensions,
50 Wall ball shots (20 pound ball),
50 Burpees,
50 Double unders.

Thursday 111027

2011-10-26T20:57:00.000-04:00

CFFM - Wendler Week 4 Press

Press 5 reps @40% of 1RM
Press 5 reps @50% of 1RM
Press 5 reps @60% of 1RM

Max Effort Front Squat

1RM Front Squat

Wednesday 111026

2011-10-25T20:36:00.000-04:00

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Tuesday 111025

2011-10-25T09:20:00.001-04:00

DL 5 reps @40% of 1RM
DL 5 reps @50% of 1RM
DL 5 reps @60% of 1RM

1RM Squat Snatch

Monday 111024

2011-10-24T14:27:00.002-04:00

Two WODs to celebrate Day 1 of the 30 day nutrition challenge! If you would like to post all of your meals on beyondthewhiteboard.com, then by all means, go ahead. It might be easier to just create a daily journal entry concerning your progress through the nutrition challenge.

WOD 1
3 rounds for time of:
10 Overhead Squats 135 lbs
50 Double Unders

Post total time.

WOD 2
30 muscle-ups for time.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post total time.

Sunday 111023

2011-10-21T19:54:00.000-04:00

Optional CrossFit Endurance WOD

Saturday 111022

2011-10-21T19:53:00.000-04:00

Rest Day

Friday 111021

2011-10-21T19:50:00.000-04:00

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch
Post total time and loads.

Thursday 111020

2011-10-19T19:44:00.001-04:00

Push Press 5 reps @75% of 1RM
Push Press 3 reps @85% of 1RM
Push Press 1 rep+ @95% of 1RM

Wednesday 111019

2011-10-18T19:50:00.000-04:00

Cindy

Complete as many rounds in 20 minutes as possible of:

5 Pull-ups
10 Push-ups
15 Air Squats

Tuesday 111018

2011-10-17T19:24:00.000-04:00

DL 5 reps @ 75% of 1RM
DL 3 reps @ 85% of 1RM
DL 1+ reps @ 95% of 1RM

Monday 111017

2011-10-16T18:49:00.000-04:00

Five rounds for time of:

6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

Post total time.

Sunday 111016

2011-10-16T14:45:00.003-04:00

Optional CrossFit Endurance WOD of your choice.

See links at top right of the page.

Saturday 111015

2011-10-16T14:45:00.001-04:00

Rest Day

Friday 111014

2011-10-13T22:58:00.001-04:00

Grace

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post total time.

Thursday 111013

2011-10-12T19:24:00.001-04:00

Push Press 3 reps @70% of 1RM
Push Press 3 reps @80% of 1RM
Push Press 3 reps+ @90% of 1RM

Wednesday 111012

2011-10-11T19:44:00.000-04:00

For Time:

25 Air Squats
25 Push-ups
25 Pull-ups
25 ABMAT Sit-ups
50 Air Squats
50 Push-ups
50 Pull-ups
50 ABMAT Sit-ups
75 Air Squats
75 Push-ups
75 Pull-ups
75 ABMAT Sit-ups

Post total time.

Tuesday 111011

2011-10-10T18:48:00.001-04:00

DL 3 reps @ 70% of 1RM
DL 3 reps @ 80% of 1RM
DL 3+ reps @ 90% of 1RM

Monday 111010

2011-10-09T20:39:00.001-04:00

AMRAP in 20 minutes

5 Thrusters - 95 lbs
7 Hang Power Cleans - 95 lbs
10 Sumo Deadlift High Pulls - 95 lbs

Sunday 111009

2011-10-09T10:20:00.001-04:00

Run 3 x 2 Miles
Rest 5 - 10 minutes between efforts
Hold efforts within 2 - 3 minutes

Saturday 111008

2011-10-09T10:14:00.000-04:00

Rest Day

Friday 111007

2011-10-06T15:55:00.000-04:00

For Time:

70 Burpees
60 Sit-up (abmat)s
50 Kettlebell Swings 1.5 pood
40 Pull-ups
30 Handstand Push-ups

Post total time.

Thursday 111006

2011-10-05T21:07:00.000-04:00

Push Press 5 reps @65% of 1RM
Push Press 5 reps @75% of 1RM
Push Press 5 reps+ @ 85% of 1RM

Wednesday 111005

2011-10-05T21:05:00.000-04:00

7 rounds for time of:

7 Wall Balls 20 lbs
7 Sumo Deadlift High-pulls 75 lbs
7 Box Jump (24 in.)s
7 Push Presses 75 lbs

Post total time.

2011-04-13T09:44:00.001-04:00

April 13, 2011

WEDNESDAY 110413

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

CrossFit Open

2011-03-09T11:44:00.002-05:00

Long time no up dates. CrossFit Open webpage is in full swing. Go in and register. Only $10. Here is the link. https://games.crossfit.com/

Todays WOD:

WEDNESDAY 110309

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

New stuff,

2010-12-13T23:07:00.000-05:00

So, I am going to start trying to keep this up again, as well as a Facebook Site for the Box. Being as internet is sketchy at my place (I use my phone and tether my internet through it), I will ALWAYS be able to keep the FB page updated. I will try my best here as well. Look us up on FB

2010-10-12T10:20:00.002-04:00

Here are the steps for easy registration once you are on the website: http://barbellsforboobs.com/

1. Go to the “Sign Up” drop down in the top menu and click “Participant Registration”.
2. Click on the Amazing Grace event link.
3. Click on “Individual Registration”.
4. You will then fill out the form and where it says affiliate name you will choose Coast Guard East City CrossFit.
Make sure you fill in this “ box to specify which affiliate you are from so we can get credit for our participation.
5. Even if you do not think you will be able to participate in the workout. Still fill free to donate. It is going to a good cause. Also for a 35 dollar donation you will receive an event T-Shirt.

For all information refer to the www.barbellsforboobs.com website or you can email me at jmherring04@gmail.com.

Our event is October 23 at 10:00 a.m. in the CG Base Gym.