Bench Press
3-3-3-3-3-(3+)Max Rep of 90% (40%,50,60,70,80,90%)
Run 5K
27 February 2013
26 February 2013
WEDNESDAY 130226
Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
King: 14:20 (1rd)
Harris: 45:00 (3rd)
Upshaw: 45:00 (1.5rd)
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
King: 14:20 (1rd)
Harris: 45:00 (3rd)
Upshaw: 45:00 (1.5rd)
25 February 2013
TUESDAY 130226
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post your time:
Use 95 pounds, 65 pounds or broomstick as needed.
For time:
135 pound Clean and Jerk, 30 reps
Post your time:
Use 95 pounds, 65 pounds or broomstick as needed.
24 February 2013
MONDAY 130225
Back squat
5-5-5-5-5
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
5-5-5-5-5
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
21 February 2013
FRIDAY 130222
12-9-6-3 reps for time of:
95 pound Power snatch
Burpee
Post your time:
1. Ground to Overhead Ladder:
95lb, 115lb, 135lb, 145lb, 155lb, 165lb, 185lb, 195lb, 205lb, 215lb
The entire ground to overhead must be completed within 50 seconds.
The officer remains at the station until the call to “rotate” at which point he or she
will move to the next station. If the officer fails a lift, he or she has two choices.
The officer can continue to attempt the lift again within 50 seconds or officer can choose to do double-unders for a repetition tie breaker.
Post your loads and double-unders:
2. Complete as many rounds as reps as possible in 15 minutes of
15 Box jumps, 24” box
12 Pull ups
9 Hang Clean, 135lb(MEN) 95lb (WOMEN)
Post your rounds:
3. For Time:
Row 1000 meters
5 hand stand push-ups (HSPU)
10 Deadlift, 185lb (MEN) 135lb (WOMEN)
15 Toes to Bar
20 Burpees
Post your time:
95 pound Power snatch
Burpee
Post your time:
1. Ground to Overhead Ladder:
95lb, 115lb, 135lb, 145lb, 155lb, 165lb, 185lb, 195lb, 205lb, 215lb
The entire ground to overhead must be completed within 50 seconds.
The officer remains at the station until the call to “rotate” at which point he or she
will move to the next station. If the officer fails a lift, he or she has two choices.
The officer can continue to attempt the lift again within 50 seconds or officer can choose to do double-unders for a repetition tie breaker.
Post your loads and double-unders:
2. Complete as many rounds as reps as possible in 15 minutes of
15 Box jumps, 24” box
12 Pull ups
9 Hang Clean, 135lb(MEN) 95lb (WOMEN)
Post your rounds:
3. For Time:
Row 1000 meters
5 hand stand push-ups (HSPU)
10 Deadlift, 185lb (MEN) 135lb (WOMEN)
15 Toes to Bar
20 Burpees
Post your time:
20 February 2013
THURSDAY 130220
Push press 3-3-3-3-3-3-3 reps
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
WEDNESDAY 130220
Shoulder Press
Warm up 5-5-3
5-5-5+
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Post rounds completed to comments.
Warm up 5-5-3
5-5-5+
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Post rounds completed to comments.
18 February 2013
TUESDAY 130219
Bench Press
5-5-5-5-5+ (1 Rep max of 50%,60%,65%,75%,85%)
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood (70lbs)
10 Box jumps, 24 inch box
10 Ring dips
Post your rounds
CSM: 7rds+10 (55lb)
Macalintal: 8rds+20 (55lb)
King: 8rds+5 (55lb)
12 minutes:
Chun 7 rounds +10 (55 lbs)
Hiner 6 rounds (55 lbs)
5-5-5-5-5+ (1 Rep max of 50%,60%,65%,75%,85%)
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood (70lbs)
10 Box jumps, 24 inch box
10 Ring dips
Post your rounds
CSM: 7rds+10 (55lb)
Macalintal: 8rds+20 (55lb)
King: 8rds+5 (55lb)
12 minutes:
Chun 7 rounds +10 (55 lbs)
Hiner 6 rounds (55 lbs)
13 February 2013
THURSDAY 130214
Shoulder Press
1-1-1-1-1 (One rep max)
Chun: 135
King: 120
Hier: 115
Upshaw: 85
"Hortman Modified"
Complete as many rounds as possible in 25 minutes of:
Run/Row 400 meters
40 Squats
4 Muscle-ups or 8 Jumping Muscle-up
Post rounds completed to comments.
Chun: 4 rds + 2 MU Rx
King: 4 rds + 300M Rx
Hinger 4 rds + 250M
1-1-1-1-1 (One rep max)
Chun: 135
King: 120
Hier: 115
Upshaw: 85
"Hortman Modified"
Complete as many rounds as possible in 25 minutes of:
Run/Row 400 meters
40 Squats
4 Muscle-ups or 8 Jumping Muscle-up
Post rounds completed to comments.
Chun: 4 rds + 2 MU Rx
King: 4 rds + 300M Rx
Hinger 4 rds + 250M
11 February 2013
TUESDAY 130212
Bench Press
1-1-1-1-1 (Post your one rep max)
Verell 195
King: 215
Chun: 225
Upshaw: 205
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Verell: 9:23
Rhoades 11:20
King:10:59
Chun:11:08
Upshaw: Completed
1-1-1-1-1 (Post your one rep max)
Verell 195
King: 215
Chun: 225
Upshaw: 205
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Verell: 9:23
Rhoades 11:20
King:10:59
Chun:11:08
Upshaw: Completed
MONDAY 130211
Hang squat clean
5-3-1-1-1 (Start light to one rep max)
Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Post your time:
We will not meet at 0530. Complete this WOD sometime today: send your one rep max and time.
5-3-1-1-1 (Start light to one rep max)
Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Post your time:
We will not meet at 0530. Complete this WOD sometime today: send your one rep max and time.
07 February 2013
FRIDAY 130207
Complete as many rounds as possible in seven minutes of:
Body weight Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments
2013 Asia Regional CrossFit Game venue.
Body weight Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments
2013 Asia Regional CrossFit Game venue.
THURSDAY 130207
Deadlift
1-1-1-1-1
Hiner: 225-245-275-295-300
King: 225-245-275-285-300
Macalintal:225-245-255-275-285
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Hiner:3:50, 3:40, 3:48
King:3:07, 3:14, 3:04
1-1-1-1-1
Hiner: 225-245-275-295-300
King: 225-245-275-285-300
Macalintal:225-245-255-275-285
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Hiner:3:50, 3:40, 3:48
King:3:07, 3:14, 3:04
06 February 2013
WEDNESDAY 130206
Shoulder Press
5-3-1+
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Chun: 9:07
Harris: 9:21
Upshaw: 10:00
Macalintal:12:50
King: 16:54 (185lb)
5-3-1+
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Chun: 9:07
Harris: 9:21
Upshaw: 10:00
Macalintal:12:50
King: 16:54 (185lb)
04 February 2013
TUESDAY 130205
Bench Press
5-3-1+
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
5-3-1+
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
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