2013-09-30

Meet upstairs at 1610.

Warmup:

Not for time--
25 pass throughs with the PVC

then three rounds of
10 PVC OHS with a 3 second pause
10 PVC back squat with a 3 second pause
10 walking lunges

Team WOD--teams of three

7 rounds of:
1 minute of max effort row on the C2
1 minute of max effort dumbell push press
1 minute of holding at the bottom of the squat

2013-09-26

Meet downstairs at 1610

Warmup:

25 passthroughs with PVC
50 hammer strikes on the tire
5 TGU each side with a light-ish kettlebell

Skill work:

Pistols

For time:

100 KBS (53/35)
400m run
50 KBS
400m run
25 KBS
400m run

2013-09-25

Meet downstairs at 1610

Warm up:

25 passthroughs with PVC
25 OHS with PVC
then with a partner watching to make sure you don't crash into anything--100 jumping jacks with your eyes closed--switch places.

For time:

20-18-16-14-12-10-8-6-4-2
Hand release pushups
1-2-3-4-5-6-7-8-9-10
Back squat 135/95

2013-09-24

Meet downstairs at 1610

Warmup:

In teams of two--
50 med ball squats with a pass (25 each)
50 med ball lateral passes in each direction (25 each)
400 m run with the med ball (split the carrying)

Skill:  Turkish Get Up (TGU)

Spend 5 minutes on TGU skill and then perform 10 perfect TGU each side unbroken with the appropriate weight for you. 

For time:

21-15-9

Pullups
Weighted Overhead Lunges (45/25) left and right knee touch is 1 rep. 

2013-09-23

Meet downstairs at 1610 hours.

Warmup:

25 pass throughs w PVC
Run 400m with the PVC pipe.  Every 100 m 15 OHS with PVC (total of four sets)

Press
5, 5, 5, 5, 5

AMRAP 15 minutes:

20 box jumps
3 Rounds of Cindy

2013-09-19

Meet downstairs at 1610

Warmup:

500 Single Unders
and three rounds of
7 pushups
7 squats (with a 7 second pause at the bottom)
7 burpees

Skill work:
5 minutes working on double unders

3x800m
rest exactly three minutes between runs

2013-09-18 Benchmark WOD: Karen

Meet downstairs at 1610

Max Effort

Strict Pullups
Strict Chinups
Pullups
(In that order, rest 3 minutes between efforts)

"Karen"

For time:

150 Wall Ball

Full squat on each rep and hit your target

2013-09-17

Meet downstairs at 1610

Sumo deadlift

5, 5, 5, 5, 5

Partner WOD:

EMOM 14

1st Partner: 19 hammer strikes on the tire
2nd Partner: 9 Sumo Deadlift High Pulls (95/65)
everyone is working each minute, switch places every minute

2013-09-16

Meet downstairs at 1610

AMRAP 20 minutes of

7  Power snatch (95/65)
11  Ring dips
17  Box jumps (20 inch box)

2013-09-12

Meet downstairs at 1610 hours

"Annie"

For time:

50-40-30-20-10

Double unders
Situps

If you are not doing double unders yet 3x1 singles. 

2013-09-11

Meet downstairs at 1610.

Power Clean

7, 7, 5, 5, 3, 3

AMRAP 15 minutes

Run 800 meters then for the remaining time
9 pullups
11 Wall Balls
9 Kettlebell Swings
11 Situps

Buyout:  Run the stairs x5 carrying something heavy while remembering the firefighters that climbed the towers carrying a whole bunch more weight. 

2013-09-10

Meet downstairs at 1610

Tabata

Hand Release Pushups

rest three minutes

10x100m with 90 second rest between sprints

rest three mintues

Tabata

Situps

2013-09-09

Meet downstairs at 1610

Front Squat

5, 5, 5, 5, 5

Partner WOD

AMRAP 12 minutes

One handed kettlebell clean and jerk
Run 400 meters

One partner does one handed C+J continuously (switching hands as needed) while your partner runs 400.

And if you need some inspiration, here is an amazing athlete who brings the humility.

GPP Achievements

 

On 9-6-13 CrossFit Indomitable athlete Sergeant Robert Wurpes was promoted to blue belt in Brazilian Jiujitsu.  The combination of combatives like BJJ and CrossFit is super functional, powerfully job related, and makes Rob very formidable. 

 

 

CrossFit Indomitable athletes Dan Smith and Paul Wade were representing with their CFI t-shirts during their high altitude backpacking in the Willowas. 

Inspiration

                                         Humbling video.  Amazing guy.

2013-09-05

Meet upstairs at 1610 hours

Two handed dumbell row

5, 5, 5, 5, 5

then

For time:

25 burpees
run downstairs
5 pullups
run upstairs
20 burpees
run downstairs
10 pullups
run upstairs
15 burpees
run downstairs
15 pullups
run upstairs
10 burpees
run downstairs
20 pullups
run upstairs
5 burpees
run downstairs
25 pullups
run upstairs

2013-09-04

Meet downstairs at 1610.

Not for time:

Kettlebell One Handed Sots Press

10, 10, 5, 5 (each hand)

Kettlebell One Handed Press

 10, 10, 10 (each hand)

Kettlebell Two Handed Push Press

10, 10, 10

Then

4x400m with 90 seconds between runs.

Buyout:

Tabata Squats

2013-09-03

Meet downstairs at 1610

Zercher Squat

5, 5, 5, 5, 5

MetCon

AMRAP 5 minutes the couplet of:

Hand Release Pushups
Strict Pullups

start with 1, 1 and add one more rep for each round to go as high as you can in the five minutes

rest 5 minutes

AMRAP 3 minutes the couplet of:

KBS (70/53)
Jumping Lunges (lunge on both legs counts as one)

same rep scheme as above except three minutes

Happy Labor Day

Lift something heavy and enjoy your family.

Check tomorrow as we get back to work. The summer is over and all our problems are solved.