Workouts

CrossFit (6am, 5:30pm)
Skillwork:  Gymnastics!  Work on your pull-ups or muscle-ups, handstands, or pistols!  The possibilities are endless!
Strength:  Weighted Dip 3-2-2-2-1-1-1-1-1
CrossFit Light (7am)
Benchmark WOD:  “Jackie”
For time:
– Row 1000M
– 50 Thrusters, 45/15 lbs
– 30 Ring Rows
“Character may be manifested in the great moments, but it is made in the small ones.”
– Phillips Brooks

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
“Zembiec”
5 rounds for time of:
– 11 Back Squats, 185 lb.
– 7 Strict Burpee Pull-ups
– Run 400M
U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Diane”
21-15-9 reps for time of:
– Deadlift, 225/155 lbs
– Handstand Push-up
Times to beat:  Kenny Seeling 2:23 (6/25/2014), Alyssa Stookey 3:12 (1/29/2013), Frank Lessiak 3:45 (1/22/2014, 135-lb Deadlift, Box HSPU), Tracy Giuffreda 4:32 (4/22/2013, 95-lb Deadlift, Box HSPU)
CrossFit Light (7am)
Strength:  Back Squat 5-5-5-5-5
Work Capacity:
For time:
– 25 Wallballs, 10 lbs
– 25 Box Jumps
– 15 Wallballs, 14 lbs
– 15 Box Jumps
– 5 Wallballs, 20 lbs
– 5 Box Jumps
“My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already.”
– Milton Berle

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Endurance:  Row 5,000 meters
Times to beat:  Jimmy Bradshaw 19:17,  Heather Eversole 23:30
Since we have just 4 rowing machines, we will go in heats and work on mobility before/after the workout.
“It’s not who you are that holds you back, it’s who you think you’re not.”
– Denis Waitly

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Overhead Squat 5-5-5
Work Capacity:
5 rounds for time:
– 5 Overhead Squats, 95/65 lbs
– 10 Toes to Bar
– 15 Hang Squat Cleans, 95/65 lbs
– 20 Double Unders
CrossFit Light (7am)
Skillwork:  Clean
Work Capacity:
For time:
– 30 Hang Power Cleans, 65/35 lbs
– Row 500M
– 20 Hang Power Cleans, 65/35 lbs
– Row 500M
– 10 Hang Power Cleans, 65/35 lbs
– Row 500M
“Being a professional is doing the things you love to do, on the days you don’t feel like doing them.”
– Julius Erving
 

CrossFit (10am)
Stamina:
With a partner, AMRAP in 15 minutes:
50 deadlifts (155/105 lbs), while your partner holds deadlift
50 push presses (105/65 lbs), while your partner holds handstand
“Every day you have to test yourself. If you don’t, it’s a wasted day.”
– Terry Butts
 
 

CrossFit (6am, 5:30pm)
Strength:  Deadlift 5-5-5 (work up to workout weight, but without getting a ton of volume in before the WOD)
Work Capacity:
For time:
– 21 Deadlifts, 225/155 lbs
– Run 400M
– 18 Deadlifts, 225/155 lbs
– Run 400M
– 15 Deadlifts, 225/155 lbs
– Run 400M
– 12 Deadlifts, 225/155 lbs
– Run 400M
This is a CrossFit.com workout from 2011 that has been repeated on the site multiple times, so once again we have some performance data to predict how our times should shake out:
Good (50th percentile):  Men:  14:00,  Women 14:30
Elite (75th percentile):  Men:  12:00,  Women 12:30
Firebreather (90th percentile):  Men:  10:30,  Women:  11:00
CrossFit Light (7am)
Skillwork:  Kettlebell Swing
Work Capacity:
For time:
– Run 800M
– 30 Burpees
– 40 Kettlebell Swings, 35/18 lbs
– 50 Sit-ups
– Run 800M
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
– Theodore Roosevelt

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Push Press 10-10-10
Work Capacity:
3 rounds for time:
– Run 400M
– 30 Squats
– 20 Push Press, 115/75 lbs
“The harder I practice, the luckier I get.”
– Gary Player

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Tabata Something Else”
For max reps:
– 4 minute Tabata Pull-ups
– 4 minute Tabata Push-ups
– 4 minute Tabata Sit-ups
– 4 minute Tabata Squats
There is no extra rest in between exercises;  for example, after your last 20 seconds of Pull-ups, rest 10 seconds and then continue immediately with 20 seconds of Push-ups.
CrossFit Light (7am)
Strength:  Push Press 10-10-10
Work Capacity:
AMRAP in 10 minutes:
– 2 Push Press @ 10RM established above
– 2 Wallballs, 14/10 lbs
– 4 Push Press
– 4 Wallballs
– 6 Push Press
– 6  Wallballs
– continue with this progression, adding 2 reps each time until 10 minutes is up!
“The Pessimist complains about the wind, the Optimist expects it to change and the Realist adjusts his sails.”
– William Arthur Ward

CrossFit (6am, 5:30pm, 6:30pm)
Skillwork:  Muscle-up
Work Capacity:
2 rounds for time:
– 20 Box Jumps, 30/24″
– 5 Muscle-ups
– 30 Box Jumps, 24/20″
– 5 Muscle-ups
– 40 Box Jumps, 20/18″
– 5 Muscle-ups
“Depend on the rabbit’s foot if you will, but remember it didn’t work for the rabbit.”
– RE Shay