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Saturday 120331

WOD

Del

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

 

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna. 

WOD Demo with CrossFit Praxis – video [wmv] [mov] [HD mov]

Friday 120330

WOD
Chipper
Run 400M
25 Wallballs
25 T2B
25 GS Box Jumps 24/20
25 KB Swings 1.5/1
25 Burpees
25 OverHead Lunges 45/25 Plate
Run 400M


Thursday 120329

WOD

Strength
Hang Squat Snatch
1-1-1-1-1

Conditioning
AMRAP 5:00
1 Power Snatch 95/65
1 HSPU
2 Power Snatches
2 HSPU
3 Power Snatches
3 HSPU
4 Power Snatches
4 HSPU

****Continue as many reps of ladder as possible during the 5:00.

Tuesday 120327

“Lynne”

5 Rounds of
BW Bench Press Max Reps
Pull Ups Max Reps

During this workout you will load the barbell with your bodywieght and complete as many reps as possible until failure. You will then transition to the pull up bar and also complete as many reps as possible until failure. There is not time limit on the amount of rest time between rounds. Rest as needed. Post bench press weight and total number or reps each round as well as total number of reps for all rounds.

Rnd 1 – 150# 25 BP, 50 PU
Rnd 2 – 150# 23 BP, 40 PU etc…

Total 100BP & 150 PU 

Sunday 120325

 

WOD

“31Heroes”
AMRAP 31 Min
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)

This is a Partner WOD– Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag/bumper plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag/bumper plate and begin their 400m, while Partner #2 continues work wherever #1 left off.

The Heroes

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military.  They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

 

*Post remarks to comments.


 

Saturday 120324

WOD

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

Weight:  100/65

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

*Post total reps to comments.


Thursday 120322

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc
.