31 Aug 12 Bear Trap and Deadlift

15 min for 1RM Deadlift

3 2 min rounds of Bear Complex + 1 min rest

Score number of rounds times weight

30 Aug 12 Back Squat and more

Find 3RM back squat

4RFT
7 Back Squat 185/125
10 Ring Dips
125 Doubles

 

29 Aug 12 Push press, Burpees and Deadlifts



3-3-3-3-3-3

Behind the neck Push Press

 

5 RFT

10 Burpees

10 Deadlifts 225/125

 

 

 

 

28 Aug 12 squats, doubles, situps

Clean Pulls

2-2-2-2-2-2-2-2

Ascending weight

By ea 2 sets 60%/90/100/110

50-40-30-20-10

Squats
Doubles
Ab-mat situps

27 Aug12 Jackie

OHS
5-5-5-5-5

Jackie
1000m Row
50 Thrusters 45/35
30 Pullups

25 Aug 12 full squat snatches and 15 min AMRAP

Full squat snatch

1-1-1-1-1

15 Min AMRAP

200m run
5 clean and jerk 165/125
15 K2E

22 Aug 12 front squats & Fran

3-3-3-3-3

Front squats @75% of 1RM

Fran

For time
21-15-9

Thrusters
Pullups

21 AUG 12 Benching and 4 RFT Jerks, Swings, and Burpees

Bench Press

2-2-2-2-2

then

4 Rounds for Time

15 KB Swings 32Kg/ 16 Kg
12 Jerks 135/85
10 Burpees

the bar starts from the ground

20 Aug 12 Rack Pulls and 20 min AMRAP

Rack pull
90-95% 1RM Deadlift
3-3-3-3-3

20 Min AMRAP

10 Power Cleans 185/125
20 C2B Pullups
30 doubles

18 Aug 12 Team America Partner WOD

Only one partner can work at a time

100 KB Swings 24kg/16kg
30 T2B
10 Power Snatch 135/95
30 T2B
100 Partner Med Ball Toss over bar 20/14

16 AUG 12 Barbara

2-2-2-2-2-2
Push Jerk
ascending and descending weight

70-80-90-100-90-80 % of 1RM

then Barbara
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
3 min rest

Feel like I was hit by a truck this morning but a lot of fun :)

Welcome to Group Rebecca!! You are a CrossFitter now!



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15 AUG 12 A Metcon of semi-epic proportions

3 Position Snatches floor, knees, and hang

1-1-1-1-1

75% of your 1 RM, 1 minute rest in between

For Time
1 Mile Run
1500m Row
30 Wall Balls 20/14

14 AUG 12 Games WOD + 6 Doubles or Luc is a goofball

All right Luc is a goofball....Big Ed was right...:)

it was supposed to be

8x2 Rack Pulls at 110% of your clean 1RM

then

10 min AMRAP
30 Doubles
15 Ground to Overhead 75/55

we did
36 Doubles per round...I didn't charge anyone for the extra training. BCCF Great value!!!

Naw just kidding I owe the group guys 50 burpees and will pay up tomorrow.

13 AUG 12 Bench press and Muscle ups

Push Jerk

3-3-3-3-3

ascending and descending weight 70% -80-90-85-75 of 1 RM

10 Min AMRAP

3 Muscle Ups
3 Bench Press with Body weight on bar



Bye Matt!  We are going to miss you buddy!




11 AUG 12 Bench Press and AMRAP

EMOM Bench press 2 reps 85% 1 Rep Max

then

15 min AMRAP

15 Pullups
500m Row
20 Wall Ball Situps

10 AUG 12 Deadlifts and Sled Drags

5 Rounds for Time

50m Sled Drag (with Body Weight)
5 Deadlifts with Body Weight on the Bar
5 Hand Stand Push ups

9 AUG 12 Tempo Back Squat and AMRAP

2-2-2-2-2
Back Squat at 65% 1RM hold 5 secs at the bottom and up

12 Min AMRAP

7 Push Press 60% Body Weight
10 KB Swings 32kg/24 KG
12 Box Jumps 30/24

8 AUG 12 Bench Press & a Burner

5-4-3-2-1
Bench Press last set should be about 95% of 1RM
then
21-15-9
Power Clean 115/75
Toes To bar

7 AUG 12 Strict Pullups and stuff

EMOM
3-3-3-3-3 Power Cleans at 75% of 1RM

4 Rounds for time

10 Wall Balls
10 Strict Pullups
10 Box Jumps
10 Hand Release Pushups

6 AUG 12 Amanda

10 min EMOM x 2 Heaving Snatch Balance at Amanda Weight

Amanda
for time
9-7-5
Muscle Ups
Full Cleans 135/95

4 AUG 12 31 Heroes Partner WOD

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
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 (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

3 AUG 12 Runnin

2-2-2-2-2
Tempo Shoulder Press

15 min
Emom 50m Sprint

2 AUG 12 Strength and then some.....

20 min to find 5 RM of Deadlifts

then Tabata Cindy
8 Rounds
Pullups
Pushups
Squats

1 AUG 12 The Month of JD's BadA** programming starts!!!

5 Rounds for time

250m Row
10 KB American Swings (32/24 kg)
6 Thrusters 95/65

2 min rest between each round...