Thursday

"BADGER"
3 Rounds
15 95lbs squat cleans
800 meter run

Wednesday

Quint 1 checks out the recruits
POWER DAY

Cleans 3-3-3-3

Tuesday

"SUPER DONKEY KONG"
10 wallballs (ground floor)
40 65lbs Pushpress (roof)
30 45lbs kettlebell swings (4th floor)
20 Burpees (3rd floor)
10 pushups (1st floor)
400 meter run
10 wallballs
start with wallballs then run up to the roof for the first exercise, after you complete the exercise on each floor return to the ground floor the go up to the next floors execise.

Monday

50 135lbs deadlifts
20 sit-ups
30 135lbs deadlifts
20 sit-ups
20 135lbs deadlifts
20 sit-ups
400 meter run

Recruits times
5:45
6:50

Saturday

Dinner with Giambona @ 87

Qualifier
6 Rounds
30 squats
10 chest to bar pull-ups
5 155lbs power clean & jerks

Friday

"Medicine Ball race"
Teams of two
one member throws and cases the medball for 400meters while the other member carries an apartment pack up and down the tower twice. when the member retruns to the start with the medball the other member throws and cases, complete 4rounds

Thursday

4 Rounds

400 meter run
50 squats

Wednesday

5k Run

Tuesday

MMMMM....BayPoint Pizza Guy
"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Monday

5 Rounds
100 ft. tire drag
15 wallballs 20lbs
15 95lbs Push-press

Sunday C Shift

G Man hard at work


5 Rounds for time of:
10 Deadlifts, 135lbs.
15 Pull Ups
20 Dumbell Thrusters, 40lbs. (each DB)
50 steps, walking lunges (25 left/25 right)

Advanced(RX’d):

5 Rounds for time of:
10 Deadlifts, 135lbs.
15 Pull Ups
20 Dumbell Thrusters, 40lbs. (each DB)
50 steps, walking lunges (25 left/25 right)


Intermediate:

5 Rounds for time of:
10 Deadlifts, 95lbs.
15 Pull Ups (Strict, Kipping, Jumping, or Assisted)
20 Dumbell Thrusters, 30lbs. (each DB)
50 steps, walking lunges (25 left/25 right)


Beginner:

3 Rounds for time of:

10 Deadlifts, 95lbs.
15 Pull Ups (Strict, Kipping, Jumping, or Assisted)
20 Dumbell Thrusters, 20lbs. (each DB)
50 steps, walking lunges (25 left/25 right)

Saturday Sprints

Skillman trying to get some


8×100m Sprint

Take 30 seconds rest on between sprints.
This is an all out Sprint. Leave it all on the pavement

Friday

Todays WOD is a hereos workout in honor of Matt Burton

"Burton"
20 minutes running time complete as many rounds as possible.
5 Clean & Jerks 135lbs Rx /recruits 95lbs/beginers 65lbs
5 Burpees
sprint 100 feet

recruits top rounds 17,16,14

Thursday

"I wish I had more time to do Crossfit"

5 Rounds
5 155lbs front squat
10 pull-ups
15 push-ups
20 box jumps

Wednesday

Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday

Team challenge
3 rounds per member(alternating) Total of 9 rounds
100 foot tire drag
10 pull-ups
20 sit-ups
100 foot tire drag
substitute 100 foot walking lunges if you don't have a tire.
Three team members, the on deck member holds two 45lbs dumbells (farmers carry) while waiting for the other member to finish one round. If the person doing the farmers carry sets the weight down before the other member completes the round, the member doing the evolution must start again.
Recruits times
C-13:39
D-13:50
A-14:18
B-16:12

Monday

Fight Gone Bad
3 Rounds 5 minutes running time 1 minute per exercise with a one minute rest after each round. Count your total reps per exercise (calories on the row) add all three rounds for total score. 350 for total is the target.
Wallballs
Sumo DLHP 75lbs (recruits 65lbs)
Box Jump 24"
Push Press 75lbs (recruits 65lbs)
Row
Recruits scores
298
286
284

Sunday

"Hey Buddy, Crossfit Rocks"


Power Day
1-Back squat
1-Clean
1-Deadlift

B Shift

John Lane saves the day on Railroad Ave.
400 meter run
30 Wall Balls 20lbs

Friday

"Fran"
21-15-9 reps
Thrusters 95lbs
Pull-ups

Recruits
Thrusters 65lbs
pull-ups

Thursday

Pyramid Reps
1-2-3-4-5-6-7-8-9-10-9-8-7....3-2-1
KB swings 55lbs
Burpees

Recruits
35lbs KB swings
burpees

Stregth Day

Here is your pic of the week! You asked for one! CHEWY the ladies man
Strict Press

3, 3, 3, 3, 3, 3, 3

Tuesday.

5 Rounds for time of:
95 LBS Power Clean and Jerk
400 Meter Run.


Beginner use 45 lbs
intermediate use 65 lbs.

Monday. Lunge Day

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

This is a tough one and your booty will be sore tomorrow.

A Shift

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps
KB swings
Burpees

Day 8

TEAM "MURPH"
800 meter run all members
100 pull-ups one member at a time
200 push-ups two members at a time
300 squats all members complete together
You cannot move on to the next exercise until all reps are completed, or all members of the team have completed the run. Add total reps of each team member together to reach the total reps for each exercise. You may assist the team member with pull-ups by holding ankles.

These are 3 person companies
Charlie-17:05
Alpha-18:13
Bravo-19:04
Delta-19:48

Day 7

20 minutes running time, complete as many rounds as possible
10 65 lbs Sumo deadlift highpull
5 knee to elbows
10 walking lundges

Recruits
15 minutes
10 65 lbs Sumo deadlift highpull
5 knee to elbows
10 walking lundges