Saturday 12/18/10 - Sunday 12/19/10

Rest Days.

Friday 12/17/10

As Many Rounds As Possible in 20 Minutes of:

5 Pull-Ups
5 Ring Dips
5 Overhead Squats (75lb)

Post rounds completed to comments.

Thursday 12/16/10

For time:

1000m Row
50 Thruster (45lb)
30 Pull-Ups

Post time to comments. Compare to Monday 9/6/10.

Wednesday 12/15/10

Run 5K for time.

Post time to comments.

Tuesday 12/14/10

"The Chief"

Conduct 5 rounds of

3 minute AMRAP:

3 Power Clean (135lb)
6 Push-Ups
9 Squats

1 minute rest between rounds. Count rounds consecutively by picking up where you left off after each previous round.

Post rounds completed to comments. Compare to Friday 6/11/10.

Monday 12/13/10

Conduct 7 Rounds for Time of:

10 Pull-ups
5 Push Press Behind Neck (85lb)
5 Overhead Squats (85lb)
10 Box Jumps (24 inch box)

Post time to comments.

Saturday 12/11/10 - Sunday 12/12/10

Rest Days.

Friday 12/10/10

Run 30 minutes for max distance.

Post distance to comments.

Thursday 12/9/10

5 rounds untimed for max reps:

Bench Press (Bodyweight)
Pull-Ups

Post reps per round to comments. Compare to Monday 4/26/10.

Wednesday 12/8/10

Conduct 21-15-9 Rep rounds of the following:

Deadlift (225lb)
Ring Dips

Post time to comments. Compare to Wednesday 9/15/10.

Tuesday 12/7/10

AMRAP in 12 minutes of:

10 Power Snatch (75lb)
7 Lateral burpees

Rest as necessary then conduct untimed:

3x20 GHD Sit-Ups

Post rounds to comments.

Monday 12/6/10

Conduct 4 rounds for time of:

4 Clean & Jerk (135lb)
Row 500m

Rest 3 minutes between rounds.

Saturday 12/4/10 - Sunday 12/5/10

Rest Days.

Friday 12/3/10

5 rounds for max reps of:

Bench Press (bodyweight)

Post reps to comments.

Thursday 12/2/10

Conduct 4 rounds for time of:

25 Pull-Ups
Run 400m

Post time to comments.

Wednesday 12/1/10

Conduct Tabata Intervals for the following:

Jump Rope
Push-Ups
Box Jumps (20")
Sit-Ups

Tabata interval consists of 8 rounds of 20 seconds of work followed by 10 seconds of rest.

Tuesday 11/30/10

Conduct for time and load:

Ring dips 10-9-8-7-6-5-4-3-2-1
Back squat 1-2-3-4-5-6-7-8-9-10

Conduct each exercise in the pyramidal fashion, i.e. 10 ring dips, 1 squat, 9 ring dips, 2 squats... 1 ring dip, 10 squats.

Choose a load for squat that you can conduct 50 reps with.

Post time and loads to comments.

Monday 11/29/10

For time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Complete all reps of each exercise before moving to the next.

Post time to comments. Compare to Monday 4/19/10.

Saturday 11/27/10 - Sunday 11/28/10

Rest Days.

Friday 11/26/10

Shoulder Press 5-5-5-5-5

Then

Sotts Press 45lb burnout

Sotts Press consists of shoulder press from the bottom of a squat position. Remain in the squat while conducting max reps of shoulder press w/ 45lb.

Post load and reps to comments.

Thursday 11/25/10

Happy Thanksgiving!

Four Rounds, each for time:

Row 500m

Rest exactly 3 minutes between rounds.

Post time to comments. Compare to Tuesday 9/21/10.

Wednesday 11/24/10

Conduct 21-15-9 Rep rounds for time of:

Pull-Ups
Box Jumps (24" box)


Rest as necessary and then:

Tabata treadmill

Tabata interval consists of 8 rounds of 20 seconds max effort followed by 10 seconds rest.

Post time for first portion and calories per round for row to comments.

Tuesday 11/23/10

4x 400m Run

Rest up to 3 minutes between rounds.

Monday 11/22/10

Complete 5 rounds:

10 Strict Pull Ups
10 Ring Dips
10 Hand Elevated Push Ups (chest drops below hands)

Attempt to make it through each round unbroken. Rest up to three minutes between rounds.

Sunday 11/21/10

Wounded Warrior 5K

Run 5K for time.

Saturday 11/20/10

Rest Day.

Friday 11/19/10

Rest Day.

Thursday 11/18/10

DB Tabata

Tabata Deadlift (Bodyweight)
Tabata Bench Press (1/2 Bodyweight)

Tabata interval is 8 rounds of 20 seconds work followed by 10 seconds rest. Maintain the maximum number of reps during each interval. Post reps per interval to comments.

Wednesday 11/17/10

Conduct 5 rounds for time of:

10 Overhead Squats (95lb)
20 Box Jumps (24in Box)
30 Double Unders

Post time to comments.

Tuesday 11/16/10

Conduct three rounds of:

Run 1 Mile
Rest 1-3 Minutes

Attempt to keep the same pace each mile.

Hero Tribute - Monday 11/15/10

On 15 November 2006, after nearly three months of combat operations, CPT John Ryan Dennison was killed in action in Turki, Iraq while conducting an operation rooting out entrenched Al Qaeda operatives in Iraq. Ryan was a 2004 graduate of USMA and was serving as an Infantry platoon leader in the 5th Squadron 73rd Cavalry Regiment (Recon) of the 82nd Airborne Division.

The workout is called "Murph" and was the favorite workout of LT Michael Murphy, a Navy Seal, who was the first Medal of Honor recipient from Operation Enduring Freedom in Afghanistan. The workout has since been adopted by CrossFit as an official Hero Tribute workout for LT Murphy.

The Workout:

Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

The 1 Mile Runs must be conducted at the beginning and end of the workout. Pull-Ups, Push-Ups and Squats can be conducted in any order (eg. 10 sets of 10-20-30 or 20 sets of 5-10-15, etc).

Post your time and the Hero that you ran it in honor of to comments. Compare to Tuesday 1/20/10 and Monday 5/31/10.

Saturday 11/13/10 - Sunday 11/14/10

Rest Days.

Friday 11/12/10

Row 5k

Post time to comments.

Thursday 11/11/10

Four rounds for time of:

100 foot Walking lunge with 35lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Burpees

Post time to comments.

Wednesday 11/10/10

Conduct 5 Rounds for time:

5 Power Cleans 75% of body weight
10 Supine Ring Pull Ups
5 Box Jumps 24"

Post time to comments.

Tuesday 11/9/10

"Lumberjack 20"

In honor of the Soldiers killed at Fort Hood Texas on 5 Nov 10.

Conduct for time:

20 Deadlifts (275lbs)
Run 400m
20 KB swings (1.5 pood)
Run 400m
20 Overhead Squats (95lbs)
Run 400m
20 Burpees
Run 400m
20 Pull-Ups
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (95lbs)
Run 400m

Post time to comments.

Monday 11/8/10

With a partner:

Row 5000m for time

Alternate w/ partner every 250m. Keep the clock running.

Post time to comments.

Saturday 11/6/10 - Sunday 11/7/10

Rest Days.

Friday 11/5/10

Conduct 5 rounds for time of:

800m Run
30 Kettlebell Swings (1.5pood KB)
30 Pull-Ups

Post time to comments.

Thursday 11/4/10

Conduct 1 round for time of:

10 Handstand Push-Ups
20 Burpees
30 Power Cleans (135lb)
40 Double Unders
50 Sumo Deadlift High Pull (1.5 pood KB)

Post time to comments.

Wednesday 11/3/10

Conduct 3 rounds for time:

15 GHD Sit-Ups
15 Back Extensions
15 Kettlebell Swings (1.5 pood)
15 Bench Press (135lb)
15 Pull-Ups
500m Row

Post time to comments.

Tuesday 11/2/10

Squat 5-5-5-5-5

Then

Run at least 5K

Post load and times to comments. Compare to Tuesday 6/29/10.

Monday 11/1/10

Bench Press 5-5-5-5-5

then

AMRAP 12 Minutes:

5 Push Press (55% BW)
10 Push Ups
15 Box Jumps (20" Box)

Post loads and rounds completed to comments.

Saturday 10/30/10 - Sunday 10/31/10

Rest Days.

Good luck to those running and rucking the Marine Corps Marathon!

Friday 10/29/10

Three rounds for time of:

20 Strict pull-ups
30 Knees to elbows
40 Burpees
Run 800 meters

Post time to comments.

Thursday 10/28/10

Deadlift 3-3-3-3-3

Bench Press 3-3-3-3-3

Post loads to comments.

Wednesday 10/27/10

Conduct 3 rounds for max distance:

3 minute row
3 minute rest

Post distance per round to comments.

Tuesday 10/26/10

Complete 6 rounds of:

1 Minute Row (for max calories)
1 Minute to perform 15 KB Swings - 1.5 pood

If KB swings are not completed in minute time frame, conduct 1 burpee as penalty for every swing missed. Conduct all penalty burpees consecutively at the end of the workout.

Post total calories rowed to comments.

Monday 10/25/10

Army APFT

Push-Ups - 2 minutes for max reps
Sit-Ups - 2 minutes for max reps
2-Mile Run - for time

Post score to comments.

Saturday 10/23/10 - Sunday 10/24/10

Rest Days.

Good luck to everyone running the Army 10 Miler.

Friday 10/22/10

10 Rounds for time of:

Row 150m
7 Pull-ups
7 Front Squats (135lb)
7 Shoulder Press (75lb)

Post time to comments.

Thursday 10/21/10

Squat Snatch 3-3-3-3-3

Post loads to comments.

Wednesday 10/20/10

Row 2000m for time.

Post time to comments.

Tuesday 10/19/10

For time:

Conduct 150 Wall-Ball Shots (20lb ball)

Post time to comments.

Monday 10/18/10

"PT Test primer"

For time/max reps:

Conduct max reps push-ups in 2 minutes
Conduct max reps sit-ups in 2 minutes
Run 2 miles

Do not rest between exercises.

Post reps/time to comments.

Saturday 10/16/10 - Sunday 10/17/10

Rest Days.

Friday 10/15/10

For time:

200 Push-Ups

Every time that you rest run 300 meters.

Only authorized "pause" position is the front leaning rest, sagging at the waist or placing the butt in the air counts as rest and earns 300m.

Post time to comments. Compare to Wednesday 1/27/10.

Thursday 10/14/10

Deadlift 3-3-3-3-3

Post loads to comments.

Wednesday 10/13/10

Run 10K for time.

Post time to comments.

Tuesday 10/12/10

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Back squats
20 Front squats

All exercises will be done with a 95lb barbell. Conduct four burpees at the beginning of every minute before moving on to the barbell work. Move to the next exercise only when the full 20 reps of the preceding exercise have been completed. If the minute clock beeps during a repetition, complete the rep and then start the four burpees. There is a 20min cap. You can rest an entire minute once the burpees have been completed.

Post time to comments.

Monday 10/11/10

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post score for each exercise and total to comments.

Saturday 10/9/10 - Sunday 10/10/10

Rest Days.

Friday 10/8/10

5 rounds for time:

5 Bear Complexes (95lb)
10 Pull-Ups

Post time to comments.

Thursday 10/7/10

Conduct as many rounds as possible (AMRAP) in the allotted time of:

7 Minute AMRAP:
7 Kettlebell Swings (1.5 pood)
Sprint 100 yard shuttle (50 down and 50 back)

Rest 7 Minutes

7 Minute AMRAP:
7 Wall-ball Shots (20lb ball)
Sprint 100 yard shuttle

Rest 7 Minutes

7 Minute AMRAP:
7 Push-Ups
Sprint 100 yard shuttle

Post number of rounds for each iteration to comments.

Wednesday 10/6/10

Run 4x 5min intervals for max distance.

Rest 3 minutes between intervals.

Post distances per interval to comments.

Tuesday 10/5/10

Conduct 4 rounds for time of:

500m Row
15 Shoulder Press (65lb)
30 Ab-Mat Sit-Ups

Post time to comments.

Monday 10/4/10

Conduct 5 rounds for time of:

7 Strict Pull-Ups
7 Ring Dips
21 Burpees

Post time to comments.

Saturday 10/2/10 - Sunday 10/3/10

Rest Days.

Friday 10/1/10

Conduct as many rounds as possible in 20 minutes of:

5 Pull-Ups
10 Push-Ups
15 Squats

Post rounds completed to comments. Compare to Monday 2/8/10.

Thursday 9/30/10

Squat Clean 5-5-5-5-5

Post loads to comments.

Wednesday 9/29/10

Sprint 10x 100m

Rest no more than 2 minutes between efforts.

Tuesday 9/28/10

Choose one of the following:

10 Rounds for time of:

5 Strict Pull-Ups
10 GHD Sit-Ups

OR

3 Strict Pull-Ups
6 Ring Push-Ups
9 GHD Sit-Ups

Post workout selected and time to comments.

Monday 9/27/10

Complete as many rounds in 30 minutes as you can of:

5 Deadlift (275lb)
13 Push-ups
9 Box jumps, 24 inch box

Post rounds completed to comments. Compare to Friday 4/23/10.

Saturday 9/25/10 - Sunday 9/26/10

Rest Days.

Friday 9/24/10

"Six and Forties"

Start with one lap around the track and then choose one of the following exercises to conduct:

40 Kettlebell Swings (1.5 pood)
40 Overhead Squats (1 pood) (20 each arm)
40 Push-Ups
40 Wall Ball Shots (20 pound ball - 10 foot target)
40 Double Unders

When you complete one of the above exercises, run another lap and then choose another exercise listed above. The exercises can be selected in any order, but you must complete each of the exercises listed by the end of the workout. You cannot mix reps from multiple exercises after each lap (must start and finish all reps of one selected exercise between each lap). The workout starts and ends with a lap around the track.

Post time to comments.

Thursday 9/23/10

Bench Press

3-3-3-3-3-3-3

Post loads to comments.

Wednesday 9/22/10

Conduct as many rounds as possible in 12 minutes of:

3 Power Cleans (135lb)
6 Supine Ring Row
9 Box Jumps (24in Box)

Post rounds completed to comments.

Tuesday 9/21/10

Four rounds for time:

Row 500m

Rest exactly 3 minutes between rounds.

Post time for each round to comments.

Monday 9/20/10

For time:

21-15-9 Rep rounds of:

Thruster (95lb / 65lb)
Pull-Ups

Post time to comments. Compare to Thursday 6/24/10.

Saturday 9/18/10 - Sunday 9/19/10

Rest Days.

Friday 9/17/10

Conduct 3 rounds of the following:

1 min Overhead Squat (20lb medicine ball)
1 min Sumo Deadlift High Pull (75lb)
1 min Box Jumps (20 inch box)
1 min Push Press (75lb)
1 min Row (calories)
1 min REST

Push for the maximum reps of each exercise in a minute (calories for row). Post totals per round to comments.

Thursday 9/16/10

Squat 3-3-3-3-3

Post loads to comments.

Wednesday 9/15/10

Conduct 21-15-9 Rep rounds of the following:

Deadlift (225lb)
Ring Dips

Post time to comments.

Tuesday 9/14/10

Row 3x 1000m

Rest 2 minutes between efforts. Attempt to deviate no more than 10 seconds between rounds.

Post times to comments.

Monday 9/13/10

Conduct 15-10-5 rep rounds for time of:

Thrusters (135lb)
Kettlebell Swings (1.5 pood)
Strict Pull-Ups

Post time to comments.

Saturday 9/11/10 - Sunday 9/12/10

Rest Days.

We Will Never Forget.

Friday 9/10/10

Choose your sport and go for max distance in 40 minutes:

Run, Bike, Swim, Row

Post sport and distance to comments.

Thursday 9/9/10

Five rounds for time of:

Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Post time to comments.

Wednesday 9/8/10

Deadlift 3-3-3-3-3

Post loads to comments. Compare to Thursday 1/28/10.

Tuesday 9/7/10

Conduct for time:

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom (rest on the floor and lift weight off of hands then push-up)
Run 5K

Post time to comments.

Monday 9/6/10

For time:

Row 1000m
50 Thrusters (45lb)
30 Pull-Ups

Post time to comments. Compare to Wednesday 5/12/10.

Saturday 9/4/10 - Sunday 9/5/10

Rest Days.

Friday 9/3/10

5 Rounds for Time of:

8 Chest to bar Pullups
8 Ring Dips
10 Goblet Squats (1.5 pood Kettlebell or 55lb dumbbell)
8 Toes to Bar
15 Situps

Post time to comments.

Thursday 9/2/10

Choose ONE of The Following Sports

Swim, Bike, Run, C2 Row

4min on, 2min off
5min on, 2min off
6min on, 2min off
5min on, 2min off
4min on

Cover as much distance as possible on each interval.

Post distance to comments.

Wednesday 9/1/10

Back Squat for max load

3-3-3-3-3

Post loads to comments.

Tuesday 8/31/10

Conduct 5 rounds for time of:

5 Power Cleans (185lb)
20 Double Unders

Post time to comments.

If you cannot conduct a double under, substitute 80 Single Unders.

Monday 8/30/10

For time conduct 21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull (75 lb)
Push jerk (75 lb)

Post time to comments.

Saturday 8/28/10 - Sunday 8/29/10

Rest Days.

Friday 8/27/10

Conduct 5 rounds for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly three minutes between rounds.

Post times per round to comments. Compare to Wednesday 1/13/10.

Thursday 8/26/10

21-15-9 Rep Rounds for time of:

Push Press/Push Jerk 115lb
Ring Dips
Burpees
Row (Calories)

Post time to comments.

Wednesday 8/25/10

6 Rounds for Time of:

10 Chest to Bar Pullups
6 Broad Jumps
6 Ring Dips

Post time to comments.

Tuesday 8/24/10

Row 2000m for time.

Post time to comments.

Monday 8/23/10

Complete 3 rounds of the following:

Complete the following cycle 3 times with 135 lbs of:
Power Clean
Front Squat to Push Press
Back Squat
Push Jerk

Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard sprints.

Rest 2 minutes between rounds.

Saturday 8/21/10 - Sunday 8/22/10

Rest Days.

Friday 8/20/10

Three rounds for time of:

21 Towel Pull Ups
21 Ring dips
50 Squats

Post time to comments.

Thursday 8/19/10

Perform 10 rounds for time of the following:

3 Deadlifts (315 lbs)
5 Clapping Push Ups
7 GHD Sit Ups

Post time to comments.

Wednesday 8/18/10

Conduct 3 rounds for time of the following:

500m Row
10 Turkish Get-Ups (5 each arm - 1 pood Kettlebell)
16 1 Arm Kettlebell Squat Snatches (1 pood KB (35lb))

Post time to comments.

Tuesday 8/17/10

15 rounds for distance of:

Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Post distance to comments.

Monday 8/16/10

21-15-9 Rep Rounds of the following:

Bench Press (Bodyweight)
Pull-Ups

Post time to comments.

Saturday 7/10/10 - Sunday 7/11/10

Rest Days.

Friday 7/9/10

Bench Press 5-5-5-5-5

Post loads to comments.

Thursday 7/8/10

Deadlift 5-5-5-5-5

Post loads to comments.

Wednesday 7/7/10

Conduct 10 rounds for time of:

10 Burpees
10 Squats
10 Sit-Ups

Post time to comments.

Tuesday 7/6/10

Conduct 10-9-8-7-6-5-4-3-2-1 Rep rounds for time of the following:

Pull-Up
Squat
Knees to Elbows
Push-Up

Post time to comments.

Monday 7/5/10

Using dumbbells conduct 5 rounds of the following:

5 Deadlift

5 Hang clean

5 Front squats

5 Push jerk

Rest as needed between rounds. Use as heavy a load as possible that will allow you to complete all reps and maintain form. Post loads to comments. Compare to Wednesday 5/19/10.

Saturday 7/3/10 - Sunday 7/4/10

Happy Independence Day!

Rest days.

Friday 7/2/10

Tabata sequence, 8 rounds of 20 seconds work followed by 10 seconds of rest for a total of 4 minutes, for each of the following exercises:

Squat
Push up
Sit up
Handstand Push up (sub=hold yourself static in the Handstand position for 20 seconds/rest 10 seconds)
Burpee

Your score is the lowest number of reps in any given round on each exercise. Add that number for all exercises for a total.

Post score to comments.

Thursday 7/1/10

Start a running clock and conduct a pull-up every minute on the minute, sequentially building (1 pull-up the first minute, 2 the second minute, 3 the third... until you can no longer complete the pull-ups within 1 minute).

Repeat the interval with Push-Ups.

Post minutes completed to comments.

Wednesday 6/30/10

Run 1 hour for maximum distance.

Post distance to comments.

Tuesday 6/29/10

Squat 5-5-5-5-5

Post loads to comments.

Monday 6/28/10

Conduct three rounds for time of:

800m run
50 Hip Extensions
20 GHD Sit-Ups
30 Ab-mat Sit-Ups

Post time to comments.

Saturday 6/26/10 - Sunday 6/27/10

Rest Days

Friday 6/25/10

Five rounds for time of:

40 Double-unders (160 Single-unders)
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post times to comments.

Thursday 6/24/10

For Time:

21-15-9 rep rounds of:

Thrusters (95lb / 65lb)
Pull-Ups

Post time to comments. Compare to Monday 4/5/10.

Wednesday 6/23/10

For time:

50 Wall-ball shots (24" box)
40 Double Unders (substitute 160 single unders)
30 Kettlebell Swings (1.5 pood)
20 Step Lunge waiter walk (1 pood)
10 Box Jumps (24")

Post time to comments.

Tuesday 6/22/10

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Post time to comments.

Monday 6/21/10

Squat Clean 3-3-3-3-3

Post loads to comments.

Saturday 6/19/10 - Sunday 6/20/10

Rest Days.

Friday 6/18/10

The end is near...

10x 100m sprint

OR

10x 150m row

Rest 90 seconds between efforts.

Post times per round to comments.

Thursday 6/17/10

For time:

21-15-9 Rep Rounds of:

Deadlift 225lb
Hand-Stand Push-Ups

Post time to comments.

Wednesday 6/16/10

Conduct 5 rounds for max reps of:

1 minute Bench Press (95lb)
1 minute Ab-mat sit-ups
1 minute Row

Rest 1 minute between rounds

Post reps per round (calories for row) to comments.

Tuesday 6/15/10

For time, conduct 21-18-15-12-9-6-3 rep sets of the following:

Pull-Ups
Overhead Squat (45lb)

Post time to comments.

Monday 6/14/10

Conduct 15 rounds for time of the following:

5 Pull-Ups
10 Push-Ups
15 Squats

Post time to comments.

Saturday 6/12/10 - Sunday 6/13/10

Rest Days.

Friday 6/11/10

"The Chief"

Conduct 5 rounds of

3 minute AMRAP:

3 Power Clean (135lb)
6 Push-Ups
9 Squats

1 minute rest between rounds.

Post rounds completed to comments.

Thursday 6/10/10

Find 1RM of Back Squat

Then, AMRAP 12 minutes:

7 Deadlift (185lb)
7 Burpees
Run 200m

Post Load and Rounds to comments.

Wednesday 6/9/10

Bench Press

5-5-5-5-5

Post loads to comments.

Tuesday 6/8/10

Tabata Fight Gone Bad

Conduct 8 Tabata intervals (20 seconds of work followed by 10 seconds of rest) of each of the following exercises:

10 Ft Wall Ball Shots (20lb Ball)
Sumo Deadlift High Pull (75lb)
20" Box Jumps
Push Press (75lb)
Row

Keep track of number of reps (calories for row) performed in each 20 second interval. Score for each event is the one round with the lowest number of reps or calories performed out of the 8 intervals. Move immediately to the next event after finishing the 8 tabata intervals for each given event (ie no rest between events other than the 10 seconds included in the interval).

Post score for each event and total to comments.

Monday 6/7/10

Conduct 5 rounds for time of:

15 Thrusters (95lb)
15 Burpees
400m Run

Post time to comments.

Saturday 6/5/10 - Sunday 6/6/10

Rest Days.

Friday 6/4/10

For time:

Conduct 21-15-9 Rep sets of the following:

Clean (135lb)
Dips

Post time to comments.

Thursday 6/3/10

Shoulder Press

5-5-5-5-5

Post loads to comments.

Wednesday 6/2/10

Conduct four rounds for time of:

800m run

Rest as necessary between efforts.

Post times for each round to comments.

Tuesday 6/1/10

Hero #7: Arnaldo "Arnie" Quinones
Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire.
He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

"Arnie"

With a single 1 pood (35lb) kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post time to comments.

Monday 5/31/10

Hero #6: LT Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was KIA 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.

"Murph"

For time:

Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

The 1 Mile Runs must be conducted at the beginning and end of the workout. Pull-Ups, Push-Ups and Squats can be conducted in any order (eg. 10 sets of 10-20-30 or 20 sets of 5-10-15, etc).

Post your time and the Hero that you ran it in honor of to comments. Compare to Wednesday, 20 January 2010.

Saturday 5/29/10 - Sunday 5/30/10

Rest Days.

Friday 5/28/10

Hero #5: SGM Jerry Patton
Died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

"Jerry"

For time:

Run 1 Mile
Row 2,000 meters
Run 1 Mile

Post time to comments.

Thursday 5/27/10

Hero #4: SO1 Joshua Thomas Harris
Drowned during combat operations 30 August 2008 in Afghanistan.
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

"Mr. Joshua"

Conduct 5 rounds for time of:

Run 400m
30 GHD Sit-Ups
15 Deadlift (250lb)

Post time to comments.

Wednesday 5/26/10

Hero #3: SSgt Travis L. Griffin
KIA 3 April 3 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.
Travis is survived by his son Elijah.

"Griff"

Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

-or-

Run 600m
Run 300m backwards
Run 600m
Run 300m backwards
Run 600m

Option 2 is more conducive to the USUHS track.

Post time to comments.

Tuesday 5/25/10

Hero #2: SSgt Timothy P. Davis
KIA 20 Feb 2009 supporting operations in OEF when his vehicle was struck by an IED.
Timothy is survived by his wife Megan and one-year old son T.J.

"DT"

Conduct 5 rounds for time of:

12 Deadlift (155 lb)
9 Hang Power Clean (155 lb)
6 Push Jerk (155 lb)

Post time to comments. Scale weight as necessary.

Monday 5/24/10

"Hero Week"

Over the next week, in honor and remembrance of Memorial Day, we will be highlighting six Heroes who have sacrificed their lives in the line of duty.

Each daily workout will be taken from CrossFit.com where the workout was initially posted and named in honor of a fallen Soldier, Policeman or Fireman.

Hero #1: SSG Joshua Hager
KIA 22 Feb 07, Ar Ramadi, Iraq

"Josh"

For time, conduct:

21 - Overhead squat (95lb)
42 - Pull-Ups
15 - Overhead squat (95lb)
30 - Pull-Ups
9 - Overhead squat (95lb)
18 - Pull-Ups

Post time to comments.

Saturday 5/22/10 - Sunday 5/23/10

Rest Days.

Friday 5/21/10

Four rounds for time of:

Run 400 meters
50 Squats

Post time to comments.

Thursday 5/20/10

For time conduct:

10 Snatch (95lb)
20 Pull-Ups
30 Ball slams (20lb)
40 Over the bench jumps
30 Ball slams (20lb)
20 Pull-Ups
10 Snatch (95lb)

Post time to comments.

Wednesday 5/19/10

Using dumbbells conduct 5 rounds of the following:

5 Deadlift

5 Hang clean

5 Front squats

5 Push jerk

Rest as needed between rounds. Use as heavy a load as possible that will allow you to complete all reps and maintain form. Post loads to comments.

Tuesday 5/18/10

Four rounds for time:

400m row OR 20 Burpees
20 Kettlebell swings (50lb / 35lb)
400m run
20 Box Jumps (24in / 20in)

Post time and version to comments.

Monday 5/17/10

3 Rounds for time:

15 Overhead Squats (95lb)
25 Pull-Ups
50 Double Unders

Post time to comments.

Saturday 5/15/10 - Sunday 5/16/10

Rest Days.

Friday 5/14/10

Run 4x600m (~one lap around outdoor track)

or

Row 4x500m

Rest as needed between efforts, no more than 5 minutes.
Post time for each round to comments.

Thursday 5/13/10

Conduct 5 rounds each for time of:

20 Pull-Ups
30 Kettlebell swings (1 pood)
40 Sit-Ups
50 Squats

Rest exactly 3 minutes between rounds.

Post time for each round to comments.

Wednesday 5/12/10

For Time:

1000m Row or 800m Run
50 Thrusters (45lb)
30 Pull-Ups

Post time and option to comments.

Tuesday 5/11/10

Bench Press

1-10-1-20-1-30

Post loads to comments. Compare to Tuesday 3/30/10.

Monday 5/10/10

"Run 10 Minutes"

Run 1 Minute
Rest 50 seconds
Run 1 Minute
Rest 40 seconds
Run 1 Minute
Rest 30 seconds
Run 1 Minute
Rest 20 seconds
Run 1 Minute
Rest 10 seconds
Run 1 Minute
Rest 20 seconds
Run 1 Minute
Rest 30 seconds
Run 1 Minute
Rest 40 seconds
Run 1 Minute
Rest 50 seconds
Run 1 Minute

Saturday 5/8/10 - Sunday 5/9/10

Rest Days.

Friday 5/7/10

Run 5K for time.

Post time to comments.

Thursday 5/6/10

Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps
20 Sit-ups

Post rounds and fraction of rounds completed to comments.

Wednesday 5/5/10

Conduct three rounds for max reps of:

1 Minute Pull-ups
1 Minute Burpees
1 Minute Box Jumps
1 Minute Push Press (75lbs)
1 Minute Double Unders

Rest 1 minute between rounds.

Post total number of reps per round to comments.

Tuesday 5/4/10

Deadlift

5-5-5-5-5

Post loads to comments.

Monday 5/3/10

Complete 3 rounds of:

Max Rep Front Squat (155 lbs)
Bear Crawl 20 yards

Post total reps and time to comments.

Saturday 5/1/10 - Sunday 5/2/10

Rest Days.

Friday 4/30/10

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Thursday 4/29/10

Conduct for time:

10 Pull-Ups
95 pound Back squat, 15 reps
20 Pull-Ups
95 pound Back squat, 30 reps
30 Pull-Ups
95 pound Back squat, 45 reps
20 Pull-Ups
95 pound Back squat, 30 reps
10 Pull-Ups
95 pound Back squat, 15 reps

Post time to comments.

Wednesday 4/28/10

Conduct:

1 Clean

Every minute on the minute for 15 minutes.
Use the maximum load that you can sustain for the duration of the workout.

Post load to comments.

Tuesday 4/27/10

Five rounds for time of:

50 Double unders
35 Knees to elbows
Weighted Duffelbag Walk, 100 yards

Post time to comments.

Monday 4/26/10

5 Rounds for maximum reps:

Bench Press (Bodyweight)
Pull-Ups

Rest as much or as little as necessary between sets.

Post reps per round and weight used for bench press to comments. Compare to Monday 1/25/10.

Saturday 4/24/10 - Sunday 4/25/10

Rest Days.

Friday 4/23/10

Honor and Remember.

A Hero Workout courtesy of Crossfit.com

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Thursday 4/22/10

3 rounds for time:

400m Run
21 Kettlebell Swings
12 Pull-Ups

Post time to comments. Compare to Wednesday 3/17/10.

Wednesday 4/21/10

For time,

Conduct 50-40-30-20-10 Rep Rounds of the following:

Double-Unders
Sit-Ups

Post time to comments.

Tuesday 4/20/10

For time:

30 Clean & Jerk (135lb)

Post time to comments. Compare to Wednesday 3/3/10.

Monday 4/19/10

For time:

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Complete all repetitions of each exercise before moving to the next exercise.

Post time to comments. Compare to Monday 3/22/10.

Saturday 4/17/10 - Sunday 4/18/10

Rest Days.

Friday 4/16/10

Breakfree APFT

Conduct:
2 minutes of Push-ups for max reps
2 minutes of Sit-ups for max reps
2 mile run for time

Do not rest between events.

Post reps and time to comments.

Thursday 4/15/10

Conduct 6 rounds of:

Run maximum distance possible in 2 min
Rest 1 min

Post distance per round to comments.

Wednesday 4/14/10

Deadlift 3-3-3-3-3.

Post loads to comments. Compare to Thursday 1/28/10.

Tuesday 4/13/10

Conduct 150 Wall-Ball shots for time. (20lb ball)

Post time to comments. Compare to Tuesday 2/2/10.

Monday 4/12/10

Conduct 100 Burpee Pull-Ups for time

Post time to comments. Compare to Wednesday 2/3/10.

Saturday 4/10/10 - Sunday 4/11/10

Rest Days.

Friday 4/9/10

"Matt Gone Bad"

Conduct 3 rounds for max repititions of the following:

1 minute Sumo-Deadlift-High Pull (95lb)
1 minute Overhead Squat (95lb)
1 minute Knees to Elbows
1 minute Sit-Ups
1 minute Lateral box jump-overs

1 minute rest

Keep track of total number of reps per round and post to comments.

Thursday 4/8/10

Conduct 5 rounds, each for time of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly 3 minutes between each round.

Post times for each round to comments.

Compare to Wednesday 1/13/10

Wednesday 4/7/10

For time:

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

Use 25 or 45 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups.

Post load and time to comments.

Tuesday 4/6/2010

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Monday 4/5/10

For Time:

21-15-9 rep rounds of:

Thrusters (95lb / 65lb)
Pull-Ups

Post time to comments. Compare to Monday 1/11/10.

Saturday 4/3/10 - Sunday 4/4/10

Rest Days.

Friday 4/2/10

4 Rounds for time:

40 yard suicide runs

Sprint out to the 10 yard line, touch the 10 yard line and sprint back to the starting line.

Turn and sprint to the 20 yard line, touch the 20 yard line and sprint back to the starting line.

Turn and sprint to the 30 yard line, touch the 30 yard line and sprint back to the starting line.

Turn and sprint to the 40 yard line, touch the 40 yard line and sprint through the starting line.

Rest 60 seconds.

Repeat.

Post time per round to comments.

Thursday 4/1/10

For Time

1 Clean and Jerk (Power Clean), 135lbs
5 Pull-Ups
10 Push-Ups
15 Squats

2 Clean and Jerk, 135lbs
5 Pull-Ups, 10 Push-Ups, 15 Squats

3 Clean and Jerk, 135lbs
5 Pull-Ups, 10 Push-Ups, 15 Squats

Continue until...

10 Clean and Jerks
5 Pull-Ups, 10 Push-Ups, 15 Squats

Post time to comments

Wednesday 3/31/10

Run:

3 x 800m

OR

4 x 600m

Rest as needed between efforts (no more than 5 min).

Post time for each round to comments.

Tuesday 3/30/10

Bench Press

1-10-1-20-1-30

Post loads to comments.

Monday 3/29/10

As Many Rounds As Possible in 20 minutes of:

3 Power Snatch (115lb)
6 Dips
9 Knees to Elbows

Post rounds completed to comments.

Saturday 3/27/10 - Sunday 3/28/10

Rest Days.

Friday 3/26/10

For Time:

10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull-ups
Box Jumps
GHD Sit-ups

Post time to comments.

Thursday 3/25/10

For Time

5 Rounds of

12 Deadlift, 135lbs
9 Hanging Power Cleans, 135lbs
6 Push Jerks, 135lbs

or

3 Rounds of

12 Deadlift, 155lbs
9 Hanging Power Cleans, 155lbs
6 Push-Jerks, 155lbs

Post WOD and time to comments

Wednesday 3/24/10

5 Rounds for Time of

5 Hand-stand Push-ups
10 Squats
15 Burpees
25 Sit-ups (Army Standard)

Modify HSPU's as necessary

Tuesday 3/23/10

For Time

12 Deadlifts, 225-250
40 Wall Ball Shots
9 Deadlifts, 225-250
30 Wall Ball Shots
6 Deadlift, 225-250
20 Wall Ball Shots
3 Deadlift, 225-250
10 Wall Ball Shots

Or

For Time

Run 1 Mile
50 Push-ups
50 Sit-ups
Run 1/2 Mile
25 Push-ups
25 Sit-ups
Run 1/2 Mile

Monday 3/22/10

For Time

Complete

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

If you don't have a pull-up bar complete

100 Burpees
100 Sit-ups
100 Squats
100 Push-ups

post workout and time to comments

Thursday 3/18/10

Three rounds for max reps:

1 Minute Push-Ups
1 Minute Rest
1 Minute Sit-Ups
1 Minute Rest

Then:

8x 400m Sprints
rest 90 sec between efforts

OR

20x 40m Sprints
rest 60 sec between efforts

Post reps for push-ups and sit-ups to comments.

Wenesday 3/17/10

3 rounds for time:

400m Run
21 Kettlebell Swings
12 Pull-Ups

Post time to comments.

Tuesday 3/16/10

10 Rounds for time:

15 Deadlift (135lb)
15 Push-Ups

OR

7 Rounds for time:

15 Deadlift (115lb)
15 Push-Ups

Post workout and time to comments.

Monday 3/15/10

3 rounds for time:

50 meter sprint
10 Burpees
7 Power Cleans (155lb)

OR

5 rounds for time:

50 meter sprint
10 Burpees
7 Power Cleans (95lb)

Post version and time to comments.

Saturday 3/13/10 - Sunday 3/14/10

Rest Days.

Good luck to the Cochran brothers as they compete in the Maryland Sectionals for the 2010 Crossfit games this Saturday!

Friday 3/12/10

Shoulder Press 1-1-1-1
Push Press 1-1-1-1
Push Jerk 1-1-1-1

Post loads to comments.

Compare to Thursday 2/4/10.

Thursday 3/11/10

"95lb Suck"
Courtesy of Black & Gold Crossfit

21-18-15-12-9 rep rounds for time of:
deadlift
hang power clean
front squat
push press / push jerk

Use the same bar for all exercises set at 95lbs - scale as necessary. This looks straightforward but will be brutal. If you have been conducting the daily workout as prescribed, use 95lb. If you have been doing some, try 75lb. If you're just trying to get in shape before heading to the beach for spring break, take it to 55 or 65lbs. Push through as fast as possible and prepare for the suck!

Post time and load to comments.

Wenesday 3/10/10

For 30 minutes, every minute on the minute conduct:

5 Pull-Ups
10 Push-Ups
15 Squats

Post minutes completed to comments.

Tuesday 3/9/10

For time:

Run 600m forward
Run 300m backwards
Run 600m forward
Run 300m backwards
Run 600m forward

For reference, on the track around the softball field, 1 lap ~600m

Enjoy the sun.

Post time to comments.

Monday 3/8/10

3 Rounds for time of:

9 Deadlift
6 Clean
3 Push Jerk

155 lb throughout (scale as necessary)

Post time and load to comments.

Saturday 3/6/10 - Sunday 3/7/10

Rest Days.

Friday 3/5/10

Bench Press 3-3-3-3-3

Post Loads to Comments

Thursday 3/4/10

Thanks to 2d Lt McPeak for finding this workout

"Air Force"

For Time:

20 Thrusters
20 Sumo Dead-lift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Start with 4 burpees and conduct 4 burpees every minute on the minute.
Weight is 95lbs. Scale as necessary.

Post time to comments.

Wenesday 3/3/10

For time:

30 Clean & Jerk (135lb)

Then, un-timed:
20 Deadlift (225lb)

Post time to comments.

Compare to Friday 1/29/10.

Tuesday 3/2/10

The Commandant and new Brigade Commander did this workout with us on Monday...
If they can find the time, so can you.

"Commandant's Call"

For Time:

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Tuck Jumps

Post time to comments.

Monday 3/1/10

For Time

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

Substitute jumping pull-ups or push-ups on knees as needed

post time to comments

Saturday 2/27/10 - Sunday 2/28/10

Rest Days.

Friday 2/26/10

Fight Gone Bad - A Crossfit.com original

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Conduct three rounds total. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. After each minute, move immediately to next station. One point is given for each rep, except on the rower where each calorie is one point.

Substitute mountain-climbers for Row if you don't have access to a machine.

Post total points to comments.

Thursday 2/25/10

Neuro-Distraction

For time:

100 Burpees

Post time to comments.

Wednesday 2/24/10

Run 5k

Post time to comments

Tuesday 2/23/10

Three Bars of Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift (1.5x Body Weight / Body Weight)
Bench press (Body Weight / .7x 1RM)
Clean (.75x Body Weight / .5x Body Weight)

The Rx weight on the left is recommended for anyone that feels comfortable with all of the exercises. Use the recommendations to the right or scale as you feel appropriate. Set up each of the bars and then push through the workout as fast as possible, resting only as necessary.

Post weight used and time to comments.

Monday 2/22/10

Every minute on the minute, for 10 minutes

Perform

3 Power Cleans @ 65-70% of 1RM
6 Ball Slams (Heaviest Med Ball you can find)

For every rep you don't get to do 3 burpees after the 10 minutes (go straight into power cleans at the minute mark)

Then

3 Rounds of

Max Reps in 1min of Push-ups
Rest 1min

Saturday 2/20/10 - Sunday 2/21/10

Rest Days.

Ruck march at 0830 Saturday for the chosen few.

If you need a workout over the weekend, catch up on any missed over the week.

Get ready for some fun next week!

Friday 2/19/10

Front Squat

3-3-3-3-3

Post Loads to comments.

Thursday 2/18/10

For Time:

21-15-9

Bench Press
Dips

Perform Bench Press at 75% of 1 Rep Max

Post time to comments

Wednesday 2/17/10

'PT Test Prep....except harder'

For time:

Run 800m
100 Burpees
100 Knees to Elbows
Run 800m

Post time to comments

Tuesday 2/16/10

"Any Means Necessary"

For time:

Move 2500lbs from ground to overhead
Rest 2min
Move 2000lbs from ground to overhead
Rest 90sec
Move 1500lbs from ground to overhead
Rest 1 min
Move 1000lbs from ground to overhead
Rest 30sec
Move 500lbs from ground to overhead

For a total of 7500lbs

Post time (with rest subtracted out) to comments

It's your choice of lift and weight to use

For instance if you used 95lb you would have to do 27 lifts to move 2500lbs; 115lbs would be 22 lifts; 135lbs would be 19 lifts

You can use a clean and jerk, a snatch, a deadlift-hang-clean-push press combo.....whatever you need

If you need to scale skip the 2500lb and move 5000lbs, or skip the 2500 and 2000 and move 3000lbs

Monday 2/15/10

Your Choice of

4x500m Row
Rest as needed between efforts (no more than 5min)
Goal is best 2000m time

OR

4x600m Sprint
Rest as needed
Goal is best 2400m

Post choice and time to comments

Saturday 2/13/10 - Sunday 2/14/10

Rest Days.

Friday 2/12/10

"Pyramid of Brutality"

For Time:

1 Power Clean, 155lb
10 Pull-ups
10 Squats

2 Power Cleans
9 Pull-ups
9 Squats

3 Power Cleans
8 Pull-ups
8 Squats

---continue the pyramid----

9 Power Cleans
2 Pull-ups
2 Squats

10 Power Cleans
1 Pull-up
1 Squat

Thursday 2/11/10

So I decided to let my girlfriend come up with today's workout. This is what we get.

Alabama Slamma'

5 rounds for time of:

400m Run
30 Box Jumps
30 Wall Ball Shots


Post time

Wednesday 2/10/10

Beware of Falling Snow!

For Wednesday, with the 2nd round of impending doom, I've come up with something that keeps us all inside (and maybe will help get us ready for upcoming APFT, PRT, etc.)

Max Reps in 2 min. of Pull-ups
Rest 1 minute
Max Reps in 2 min. of Push-ups
Rest 1 minute
Max Reps in 2 min. of Sit-ups
Rest 1 minute
Max Reps in 2 min. of Jumping Squats
Rest 1 minute
Max Reps in 2 min. of Burpees
Rest 1 minute
Max Reps in 2 min. of Knees to Elbows

Post totals to comments

As always, modify if necessary. If you don't have access to a pull-up bar or some gym equipment substitute Burpees for the pull-ups (so yeah, burpees x2) and sit-ups again for Knees to Elbows

Tuesday 2/9/10

So if you can find a place, exam or not, we're going to do another "Hero" work-out from crossfit.com.

This workout is "Daniel" after SFC. Daniel Crabtree who was killed in Al Kut, Iraq on June 8, 2006.

The workout is as follows:

For Time:

50 Pull-ups
Run 400m
21 Thrusters, 95lb
Run 800m
21 Thrusters, 95lb
Run 400m
50 Pull-ups

Post time to comments.

Monday 2/8/10

Perform as many rounds as possible in 20 minutes of

5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments

Saturday 2/6/10 - Sunday 2/7/10

Rest Days.

Friday 2/5/10

Snow Day Spectacular

As Many Rounds As Possible (AMRAP) in 20 Minutes of the following:

10 Tuck Jumps (Jump and tuck your legs up as high as possible)
15 Push-Ups
20 Sit-Ups

Post total number of rounds completed to comments.

Thursday 2/4/10

Shoulder Press 1-1-1-1
Push Press 1-1-1-1
Push Jerk 1-1-1-1

Post Loads to Comments

Wednesday 2/3/10

Groundhog Special:

Do 1 Burpee Pull-up

Repeat 99 times.

Post time to comments.

Tuesday 2/2/10

Groundhog special:

Conduct 1 Wallball shot (20lb ball)

Repeat 149 times.

Post time to comments.

Monday 2/1/10

For Time:

Bodyweight Deadlift, 15 reps
50 Pull-ups
Bodyweight Deadift, 12 reps
40 Pull-ups
Bodyweight Deadlift, 9 reps
30 Pull-ups
Bodyweight Deadlift, 6 reps
20 Pull-ups
Bodyweight Deadlift, 3 reps
10 Pull-ups

Post time and load to comments.

Saturday 1/30/10 - Sunday 1/31/10

Rest Days

Friday 1/29/10

For Time:

30 Clean & Jerk (135lb)

Scale the weight as necessary. You can use any means necessary of getting the weight from the ground to overhead, a power clean and jerk are recommended. If you do not have experience with olympic lifts scale the weight to 85/95lb. Ensure you keep your back straight and talk to someone if you have any questions before attempting this workout.

Post time and load to comments.

Thursday 1/28/10

Deadlift

3-3-3-3-3

Post loads to comments.

Wednesday 1/27/10

For time:

200 Push-Ups

Every time that you rest run 300 meters.

Only authorized rest position is the front leaning rest, sagging at the waist or placing the butt in the air counts as rest and earns 300m.

Post time to comments.

Tuesday 1/26/10

For Time:

5-10-15-10-5 rep rounds of the following:

Thrusters (95lb)
Sumo Deadlift High Pulls (95lb)
Wall Ball Shots (20lb ball)
Burpees

Post time to comments.

Monday 1/25/10

5 Rounds for maximum reps:

Bench Press (Bodyweight)
Pull-Ups

Rest as much or as little as necessary between sets.

Post reps per round and weight used for bench press to comments.

Saturday 1/23/10 - Sunday 1/24/10

Rest Days

Friday 1/22/10

10-9-8-7-6-5-4-3-2-1

Burpees
Knees to Elbows
Dips

Post time to comments.

Thursday 1/21/10

Power Clean

1-1-1-1-1-1-1

Post load to comments.

Hero Tribute - Wednesday 1/20/10

20 January 2007 was the 3rd deadliest day of the Iraq War. 25 Soldiers were killed across Iraq, including my best friend, 1LT Jacob Fritz, after he was abducted with four fellow Soldiers from a Combined Iraqi/US outpost where he was working. COL Brian Allgood, the head physician in Iraq at the time, was also killed when a Blackhawk was brought down outside of Baghdad killing all 12 on board.

Three years later as we focus on our daily fight with the academics of Biochemistry and Neuroanatomy, I encourage everyone to reflect on the greater purpose that we are striving to serve and remember and appreciate those that have come before us, especially those that have made the ultimate sacrifice.

We will all be called on in the future to serve alongside the Nation's greatest heroes and it is our duty to ensure that we are mentally and physically prepared for that challenge. As such, I encourage everyone to participate in a Hero Workout Tribute to honor those before us and prepare ourselves for the future fight.

The workout is called "Murph" and was the favorite workout of LT Michael Murphy, a Navy Seal, who was the first Medal of Honor recipient from Operation Enduring Freedom in Afghanistan. The workout has since been adopted by CrossFit as an official Hero Tribute workout for LT Murphy.

The Workout:

Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

The 1 Mile Runs must be conducted at the beginning and end of the workout. Pull-Ups, Push-Ups and Squats can be conducted in any order (eg. 10 sets of 10-20-30 or 20 sets of 5-10-15, etc).

Post your time and the Hero that you ran it in honor of to comments.

1LT Jacob N. Fritz - KIA - Karbala, Iraq - 20 January 2007

Tuesday 1/19/10

"Secure the Perimeter"

6 Rounds of the following:

~300m sprint
10 ankles to the bar (using pull-up bar, pull-up and swing your legs forward and up until your ankles touch the bar)

Start point will be on perimeter road at the small fence just beyond the football field (on the west side and perpendicular to the road). Sprint along perimeter road up the hill (running toward Jones Bridge Rd) ending at the outdoor pull-up bars to conduct the ankles to the bar.

Walk back to the start after each round. Once you reach the start point immediately sprint back to the pull-up bars. Start a timer when you begin and pause it after you complete the ankles to the bar in each round, re-starting it for the subsequent round. Post time to comments.

We will be tackling this one after the neuro exam. The more the better.

Monday 1/18/10

"Battle the Bear"

5 Rounds for time of the following:

7 Bear Complex (95lb) (click for demo)
5 Burpees

Rest exactly one minute between rounds.

Once you pick up the bar for each round, do not release it until you have finished all 7 sets of the bear complex. Scale the weight as needed. One bear complex consists of:

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press

Post time (without 1 min rest breaks) and weight used to comments.

Saturday 1/16/10 - Sunday 1/17/10

Rest Days

Friday 1/15/10

Deadlift

1-10-1-20-1-30

Choose weight accordingly. Sets of 1 should be near 1 rep max.

We will be in the weight room downstairs during lunch to show proper form and execution of the deadlift and any other olympic lifts... come join the fun.

Post load for each set to comments

Thursday 1/14/10

"B-Building Blitz"

Using the stairway in building B that goes from the level of the security entrance (Ground) to the 4th floor:

3 Rounds of:
Ground to 4th floor every other step
Ground to 4th floor every step
Ground to 2nd floor left leg every step, 2nd to 4th floor right leg every step

Post time to comments.

Wednesday 1/13/10

5 Rounds, each for time, of the following:

20 Pull-ups (sub jumping pull-ups)
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between rounds.

Keep track of your time for each round and post best round and overall time (without the 3 minute breaks) to comments.

Tuesday 1/12/10

For time:

Start w/ 25 Burpees

Then 5 rounds of
600m Run
25 Burpees

Total of 5 laps and 150 Burpees

Post time to comments

Monday 1/11/10

For Time:

21-15-9 reps of:

Thruster (95lb/65lb)
Pull-Ups

Substitute less weight for thrusters and jumping pull-ups as necessary.

Workout should go: 21 Thr - 21 PU - 15 Thr - 15 PU - 9 Thr - 9 PU.

Ensure that you use proper form and move as fast as possible. Post time and any substitutions to comments.

Saturday 1/9/10 - Sunday 1/10/10

Rest Days... if you've been with it all week, you've earned them.

If you missed any workouts, you can make one of them up over the weekend. Make sure to take at least one day off before Monday. Be ready to hit it hard and check back Sunday night for Monday's workout!

Friday 1/8/10

Clean 5-5-5-5-5

Mike and I will be in the gym downstairs after lab through the lunch hour (1130-1300) to show proper form for the olympic lifts, concentrating on the clean and deadlift. We can also show and clarify any questions on exercises like burpees, thrusters, push-press, clean, power clean, clean and jerk, etc. Be there or forever hold your weakness in your pocket.

Post load for each set to comments.

Thursday 1/7/10

10 x 100m Sprint
1x600m Run for time (1 lap around the track at school)

Recover as much or as little as necessary between the sprints. Just make sure you're giving an all-out effort on each one.

Post 600m time to comments

Wednesday 1/6/10

"Seven Minutes In Heaven"

Conduct three rounds of the following:

1 Minute Pull-Ups
1 Minute Mountain Climbers (4 count)
1 Minute Push-Ups
1 Minute Thrusters (45 lb bar)
1 Minute Sit-Ups
1 Minute Squats
1 Minute Burpees

Rest exactly three minutes then repeat.

Post total number of reps per round to comments.

Tuesday 1/5/10

Complete As Many Rounds As Possible (AMRAP) in 20 minutes of the following:

5 - Push Press (95lb/65lb)
10 - Pull Ups (substitute jumping PU or lat pull-down)
15 - Box Jumps (substitute squats)

Post rounds completed to comments.

Monday 1/4/10

Run 1 Mile for time.

After one minute stop and do 5 burpees. Continue to run and do 5 burpees every minute on the minute until 1 Mile is complete.

Post time to comments.