WOD:   10/11/17

For time:

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 2 minutes

Run 1,200 meters

Rest 3 minutes

Run 1,600 meters

WOD:   10/10/17

7 sets of:
2 Thrusters + 3 Push Press

15-12-9 reps for time of:
135/95-lb. power cleans
135/95-lb. thrusters

WOD:   10/09/17

Complete as many rounds as possible in 20 minutes of:
10 pull-ups
15 push-ups
20 single-leg squats, alternating

Gymnastics coach Kevin Montoya demonstrates techniques for scaling the pistol. For more info and upcoming dates for the CrossFit Gymnastics Trainer Courses: https://training.crossfit.com/gymnastics CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

WOD:   10/08/17
 

5 rounds for time of:
60-second L-sit hold
30-cal. Row (600m Run)

WOD:   10/07/17

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
 

*With a partner, you complete a round, then they complete a round.

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

WOD:   10/06/17

Front squat 5-5-3-3-3-1-1-1-1-1 reps


30-20-10 reps for time of:
Ab-mat sit-ups
Toes-to-bars
Medicine-Ball Cleans, 20/14-lb. ball

Now these are some front squats! 

496lbs. for two reps at 170lbs. bodyweight!

http://www.allthingsgym.com/lu-xiaojun-tian-tao-squat-session-day-1-2015-world-weightlifting-championships/ Subscribe ►►► http://bit.ly/subatg Instagram @atginsta ►►► http://instagram.com/atginsta Facebook ►►► http://facebook.com/allthingsgym Lu Xiaojun (77kg) Squatting Front Squats up to 225kg x2 2015 World Weightlifting Championships

WOD:   10/05/17

AMRAP 20 Minutes of:
200m Farmer’s Carry
50 Double Unders
15 Dumbbell Push Press

*use 50/35-lb. DBs

The Farmer's Carry

(Picture taken from the internet, we will not be carrying really heavy anvils either.)

WOD:   10/04/17

Work up to a heavy:
Power Snatch + 3 OHS

3 rounds for time of:
12 Power Snatch, 135/95-lbs.
12 Overhead Squats
12 Ring Dips

Check out this classic Crossfit video about the Ring Dip.

Does anybody know who the athletes in the video are? They are some CrossFit Originals.

CrossFit Exercise Demos: Ring Dips.

WOD:   10/03/17

Everyday Warrior Week 3

Part 1 – 12 minute CAP
On a Running clock complete:
2 Rounds of
4 Deadlift 225/155
28 Wallballs 20/14
20 Box Jump Overs, 24/20 inches
14 Hand Stand Push Ups

Part 2 – 12 minute CAP
At 12 min on the clock
Find a Max Squat Clean

MOVEMENT AND WEIGHT VARIATIONS:

RX
Men: Deadlift 225 lb., and throw 20 lbs ball, to a 10 ft. target.
Women: Deadlift 155 lb, and throw 14 lb ball, to a 9 ft target.

Scaled
Men: Deadlift 135 lb, and throw 20 lb ball, to a 9 ft target.
Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.
*both men and women perform hand release push ups.

Masters 55+/Teen
Men: Deadlift 185 lb, and throw 20 lb ball, to a 9 ft target.
Women: Deadlift 125 lb, and throw 14lb ball, to a 9 ft target.

Masters Scaled 55+
Men: Deadlift 135 lb, and throw 14 lb ball, to a 9 ft target.
Women: Deadlift 95 lb, and throw 10lb ball, to a 9 ft target.
*both men and women perform hand release push ups.

Movement Standards:

Deadlift:
The loaded barbell will start on the floor, the athlete will lift until the hips and knees reach full extension with the shoulders behind the bar. The arms must remain straight throughout the lift and no bouncing of the barbell is allowed.

Wallball: 
The medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits below the designated height/target or does not hit the wall it is no rep. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Hand Stand Push Ups:
Kipping Hand Stand Push Ups allowed.

Box Jump Over: 
The athlete may jump over the box without touching it, or may land on top (with both feet) before jumping off to the other side. Step-ups are allowed for all divisions] as long as both feet touch the top of the box before stepping down. The athlete may not use their hands, and the feet must go over the box, not around it.
Each rep ends on the opposite side of the box from where it began.

Squat Clean: 
For the squat clean to count, the bar will move from the ground, pass through a full squat with the hips crease breaking below the knee and finish in the front rack position with the knees, hips and shoulders extended in one line. The athlete may deadlift the bar to the hang position and hang squat clean the bar, however it must make contact with the ground after each rep. The athlete may also perform a power clean then squat the barbell below parallel.

Scoring:
This week will be scored as two separate workouts.
Part 1: The time it takes to complete the 2 rounds. If the athlete does not complete the 2 rounds within 12 minutes, add a second for each rep not completed.
Part 2: The weight of the greatest successful squat clean lift in the 12 minutes.

WOD:   10/02/17
 

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters

On June 24, 2010, U.S. Army Staff Sgt. Edwardo Loredo was killed in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. It was the day before his 35th birthday.