01.15.11

Patrick Daniel Tillman (5.6.76–4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

The Pat Tillman Foundation

"Tillman"
Complete 7 rounds for time:
7 Deadlifts - 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
Post times to comments.

01.14.11

CFFM DWOD >
3 rounds for time of
Run 400-Meters
30 OHS @ 75lbs/45lbs
21 Pullups

Rest 5-10 minutes then
*Core Work: 50 GHD Situps + 50 GHD Hip Ext. + 50 Toes2Bar
===================================================================

CFFB SWOD >
20 minutes from Gymnastics WOD Library
CFFB DWOD >
Complete:
Row for 5 minutes at a 20 stroke per minute pace
then...
As many rounds as possible in 7 minutes of:
50 yard Farmer's Carry - as heavy as possible
then...
Row for 3 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Post meters rowed & total rounds completed to comments.

01.13.11

Coach Rip: Bench Press Positioning

CFFM SWOD >
Bench Press 5, 5, 5, 5, 5
CFFM DWOD >
Row 2k TT
===================================================================

CFFB SWOD >
Front Squat 3, 3, 3, 3, 3
CFFB DWOD >
Complete 10 rounds for time of:
2 Bench Press @ body weight
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
Sprint 20 yards
Back Pedal 20 yard

01.12.11

K-Star: Improving your bench ... listen up! Heavy bench presses tomorrow ;)

01.11.11

Two of the original CrossFitters performing the benchmark WOD "Fran"

CFFM DWOD >
“Fran”
21-15-9
95lb Thrusters
Pullups

Rest 5-10 minutes then
*Core Work: 100 2-count Bicycle Crunches + Plank Holds [various] 3 x 1-min.
===================================================================

CFFB SWOD >
Deadlift 5-RM
Supine Ring Pullups 3 x max reps

CFFB DWOD >
Complete 10 rounds:
3 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Run
*Rest 30 seconds between rounds
Post loads to comments.

*First, start in the middle of a 10 yard distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Remember the goal is maximal efforts on the run so do not rush through the shuttle drills at half speed. Max effort is the goal.

01.10.11

Coach Rip: "...the jumping position becomes an aiming point" ... hit it every time!!!

CFFM SWOD >
Power Clean 3, 3, 3, 3, 3
CFFM DWOD >
Sprint 3 x 200-M every two minutes, then 50 Burpees AFAP (as fast as possible!)
===================================================================

CFFB SWOD >
Back Squat 5 x 5, Press 5 x 1
CFFB DWOD >
As many rounds as possible in 15 minutes of:
One rounds consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

Day of Rest? Mobility WOD Sunday! 01.10.11

01.08.11

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

CFFM/CFFB DWOD
"Kalsu "
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

01.07.11

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

CFFM DWOD
“Jack” from CF HQ 01.01.11
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

CFFB SWOD
Power Clean 3, 3, 3, 3, 3, 3

CFFB DWOD
Complete:
4 x 100 yard Sprints
then..
Max Pull Ups in 5 minutes
then...
4 x 100 yard Sprints
*3:1 rest : work
Post total pull ups and fastest sprints to comments

01.06.11

Coach Burg: Power Snatch

CFFM SWOD
Power Snatch 3, 3, 3, 3, 3

CFFM DWOD
Row 1-k @ 85%, Rest 1:1, Row 1-k @ 85% - focus on consistent stroke rate/split time - technique!!

CFFB SWOD
Squat 5x1
Bench 5x5

CFFB DWOD
Complete 5 rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
*Do Not Drop The Weight During the Round.
*Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.
Post weights used and number of drops to comments.

Mobility WOD Wednesday 01.05.11

01.04.11

Coach Burg: Coaching the power clean

CFFM DWOD
On the minute for eight [8] minutes:
Power Clean x 2 reps @ AHAP
Max Rep Burpees

Rest 5-10 minutes then
*Core Work = 50 GHD Situps, 50 GHD Hypers, 50 Toes2Bar

CFFB SWOD
Skill Work - 20 minutes from Gymnastics WOD Library

CFFB DWOD
Complete:
Row for 5 minutes at a 20 stroke per minute pace
then...
Max Push Ups in 5 minutes
then...
Row for 5 minutes at a 20 stroke per minute pace.
*For row, no more than 100 strokes can be used in 5 minutes.
Post total meters rowed & total push ups to comments

Happy New Year! New Strength Cycle Begins 01.03.11

Low Bar VS High Bar Back Squat: Coach Rip

CFFM SWOD
Back Squat 5x5 @ 80% of 1-RM [Reference CF Total 12.23.10]

CFFM DWOD
Interval Sprints: 10 x 100-Meters on the minute, max effort

CFFB SWOD
Overhead Squat 1-1-1-1-1

CFFB DWOD
Complete 5 rounds for time:
5 one arm DB power snatch RT - 50 lbs
5 one arm DB overhead squats RT - 50 lbs
5 one arm DB power snatch LT - 50 lbs
5 one arm DB overhead squats LT - 50 lbs
Sprint 100 yards