DEADLIFT 3RM

warm up

400m run

3rnds of:

-jumping pull ups x 5

-24kg full kb swings x 10

-kte x 15

deadlift mechanics

workout

deadlift

5-5-5-3-3-3

post 3RM

5min rest

tabata 24kg full kb swings

-do not let go of kb during effort

-every time you let go, penalty is 10 burpees

post total reps for score

MANSON

warm up

10secs on/5secs off mash up of:

- jump pull ups

- push ups

for total of 12 intervals (3mins overall)

3rnds of pvc burgener warm up x 10

workout

2-4-6-8-10 of:

135# deadlift

135# hang power clean

followed immediately by

10-8-6-4-2 of:

135# front squat

135# push press

scale as necessary

post total time for score

MURPH

warm up
500m row
pull ups x 5
push ups x 10
squats x 15
ghd sit ups x 20
ghd back extensions x 25

workout
for time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

20# weighted vest optional
partition reps in any fashion

IN MEMORY OF:
OPERATION REDWING
28 JUNE 2005

SEAL RECCE Team:

• LT Michael P. Murphy, 29, of Patchogue, New York - K.I.A.
  
• STG2 (SEAL) Matthew Axelson, 29, of Cupertino, CA - K.I.A.
  
• GM2 (SEAL) Danny Dietz, 26, of Littleton, Colorado - K.I.A.
  
• HM1 (SEAL) Marcus Luttrell, Huntsville, Texas - LONE SURVIVOR
  

SEALs onboard TURBINE 33 (ALL K.I.A.):

• FCC(SEAL/SW) Jacques J. Fontan, 36, of New Orleans, Louisiana
• ITCS(SEAL) Daniel R. Healy, 36, of Exeter, New Hampshire
• Lt. Cmdr. Erik S. Kristensen, 33, of San Diego, California
• ET1(SEAL) Jeffery A. Lucas, 33, of Corbett, Oregon
• Lt. Michael M. McGreevy, Jr., 30, of Portville, New York
• QM2(SEAL) James E. Suh, 28, of Deerfield Beach, Florida
• HM1(SEAL/FMF) Jeffrey S. Taylor, 30, of Midway, West Virginia
• MM2(SEAL) Shane E. Patton, 22, of Boulder City, Nevada

Nightstalkers of TURBINE 33 (ALL K.I.A.):

• Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio
• Chief Warrant Officer Corey J. Goodnature, 35, Clarks Grove, MN
• Sgt. Kip A. Jacoby, 21, of Pompano Beach, Florida
• Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Indiana
• Master Sgt. James W. Ponder III, 36, of Franklin, Tennessee
• Maj. Stephen C. Reich, 34, of Washington Depot, Connecticut.
• Sgt. 1st Class Michael L. Russell, 31, of Stafford, Virginia
• Chief Warrant Officer Chris J. Scherkenbach, 40, Jacksonville, FL

Read the story of this fateful day here

warm up

tabata double unders

burgener warm up w/ pvc x 10

workout

snatch

3-3-3-1-1-1

post 1RM

5min rest

in one attempt perform max reps of pull ups

(dropping/letting go of bar means you're finished)

2min rest

max abmat sit ups in 2mins

post pull up reps/abmat sit ups

TURKISH GET UP 1RM

warm up

250m row

squat progression for form

turkish get up mechanics

-pec stretch l/r x 5

-turkish sit ups l/r x 5

workout

turkish get up

1-1-1-1-1

5min rest

800m run for time

2min rest

max air squats in 2mins

2min rest

max push ups in 2mins

post 1RM/squat reps/push up reps

FRAN

warm up

200m run

200m backwards run

pvc thrusters x 15

jumping pull ups x 15

workout

21-15-9 for time:

95# thrusters

pull ups

SHOULDER PRESS 1RM

warm up

3rnds of:

double unders x 10

pvc ohs x 10

jumping pull ups x 10

push ups x 10

front squat pvc form/technique

workout

shoulder press

3-3-3-1-1-1

post 1RM for score

5min rest

30-20-10 for time:

rope slams

burpees

warm up

emom for 3mins

5 pull ups

10 push ups

15 squats

press progression w/ pvc x 10

workout

4rnds of:

50 calories on C2 for time

max reps of ring dips using row time

24kg american kb swings using ring dip reps for time

3min rest between rnds

post slowest row time/highest ring dip reps/slowest kb swing time

warm up

800m run

press progression w/ pvc

burgener warm up x 10

workout

amrap in 2mins @ each station:

95# hang power clean x 1

95# hang power snatch x 1

2min rest

115# hang squat clean x 1

115# hang squat snatch x 1

2min rest

135# power clean x 1

135# power snatch x 1

2min rest

155# squat clean x 1

155# squat snatch x 1

2min rest

max reps of burpee pull ups in 2mins

post total completed rounds from each and burpee pull up reps

FRONT SQUAT 1RM

warm up

burgener warm up pvc x 12

burgener warm up 45# x 6

workout

front squat 3-3-3-1-1-1

5min rest

3 rounds for time of:

hang power clean & overhead x 10

burpee over-the-box-jump x 5

warm up

sdhp theory & practice

3x10 w/ pvc of:

-sumo deadlift

-sumo deadlift shrug

-sdhp

workout

7 rounds for time of:

sdhp x 10

knees to elbow x 10

warm up

pvc deadlift mechanics

tabata mash up:

-ghd back extensions

-double unders

30sec samson stretch l/r x 2

workout

tabata mash up:

deadlift

box jumps

2min rest

amrap in 5mins:

deadlift x 4

box jumps x 8

5min rest

emom for 10mins:

deadlift x 2

box jumps x 6

post total tabata reps/amrap rnds/highest minute completed

warm up
2 rounds:
10 x pull ups
10 x ring dips
10 x ghd back extensions
10 x ghd sit ups
pvc:
burgener warm up

workout
snatch
5-5-5-3-3-3

post max load

RUN CINDY, RUN!

warm up
400m run
tabata mash up:
double unders
star jumps
air squat therapy:
10 secs at depth / 10 sec rest x 10

workout
4rnds for time of:

400m run
5 rounds of cindy
(1 cindy rnd = 5 pull ups/10 push ups/15 air squats)

REST DAY

HOW FIT ARE YOU?

Dave Werner of Level 4:CrossFit Seattle answers this question very well. Click here for his interpretation here.

As many of you know, we have begun implementation of the many changes to our box in order to better your experience and more importantly, turn your weaknesses into strengths and build upon your strengths in order to improve your performance across 'broad time and modal domains'.

I recently sent out a 'Skills Level Sheet' to every active member. It covers the basic minimum requirements for both men & women and it was adopted from Level 4:CrossFit Seattle and we modified it to fit our capabilities.

If you took the time to read the attached link above, Dave Werner clearly breaks down each level's description. Making slight modifications and wording, I have used the same descriptions for our skill levels. They are as follows:

• Beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Beginner should be attainable within three to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved.
• Level I. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. The complete Level I may take from six months to several years to reach after achieving requirements for Beginner level. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Beginner foundation already attained.
• Level II. Few people posses this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement and firefighters. Engaging in combat or highly competitive sports without possessing the abilities of Level II is inviting injury or failure. Any additional requirements of your sport need to be added to this list.
• Level III. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level III are very advanced and, taken as a whole, represent a highly skilled and well-rounded athlete.

Of significant importance is the time and duration of each particular level. It takes months and long, hard years in order to achieve elite fitness. Think of this as achieving a black belt in martial arts. In addition to this, CrossFit is about PERFORMANCE. Make no mistake about it. Just because you show up and sweat, does not always equate to intensity. The fastest way to elite fitness is through elite performance which can be traced back to intensity.

We've had tremendous amounts of feedback regarding our Skill Levels and their minimum requirements. Thank you for providing them to us. The fact that we did not implement them two years ago, made us fail you - the athlete - in achieving your goals in a more efficient and effective manner. For that, we apologize. Understand, however, that this system is now in place for you to address your weak points in order to be a more complete CrossFitter.

If you assess your capabilities and find that the majority of your skills fall into a Level II but have one or two skills that are Beginner or Level I, you are a Level II athlete. In order to progress to Level III, however, you must attain all minimum requirements for Level II. To progress, or graduate, to the next rank and level, one must be able to perform ALL minimum requirements for their current level WITHIN A 30-DAY PERIOD. For example, if I am currently a Level I and I believe that I can perform as a Level II, then within 30 days, I must successfully perform every Level I requirement in order to claim Level II status.

The Skill Levels are intended to be a guide; a way of ranking yourself in order to set goals to better your performance. Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness here at CFJAX.

FIGHT GONE BAD

warm up
3min heavy jump rope

3rnds of:
-burpee broadjumps x 5
-knees to elbows x 5
-air squat jumps x 5

workout
3rnds w/ 1min rest between
1min of work @ each station
post total reps for score
-wall ball shots
-sdlhp
-box jumps
-push press
-rower (for calories)

PUSH PRESS 1RM

warm up
every 30secs for 5mins:
3 pull ups
3 push ups

press progression w/ pvc

workout
warm up set 3 x 10
work set 5-5-5-1-1-1

5mins rest

amrap in 5mins of:
push press x 5
sdlhp x 7

warm up
800m run

pvc deadlift/sdlhp mechanics

workout
row
ghd sit ups
ghd back extensions

CHEESECAKE

warm up
tabata mash up:
-double unders
-squat thrusts

rope climb basics

workout
400m overhead plate carry
ring dips
rope climbs

BACK SQUAT 1RM

warm up
400m run
samson stretch 3 x 30secs l/r

squat progression points of performance 1 x 10
(air/front/overhead)

workout
low-bar back squat
warm up set 3 x 5
work set 3 x 1

3min rest

3rnds for time:
double unders x 25
air squat jumps x 15

THE BASELINE

warm up
1 mile run
burgener warm up:
pvc x 10
45# bar x 10

workout
500m row
40 air squats
30 abmat sit ups
20 push ups
10 pull ups

rest 5 min

10 min test:
american kb swings @ 24kg/16kg

post time/reps for score

HURRICANE SOLISTA : CATEGORY 324

warm up
3rnds of:
30secs jump rope singles
30secs double unders

burgener pvc warm up 3 x 8

2rnds of 'Cindy'

10am workout
400m run
95# hang power clean x 15
box jumps x 25
95# front squat x 15
clapping push ups x 25
95# push press x 15
24kg full kb swing x 25
95# squat clean thruster x 15
jumping c2b pull ups x 25
400m run

post time

11am trainer workout
amrap in 5mins at each station w/ 3min rest between stations:
1) 65# thrusters x 10 / c2b pull ups x 5
2) 95# power snatch x 10 / ring dips x 5
3) 115# power clean x 10 / clapping push up x 5
4) 135# squat clean x 10 / burpees x 5
5) 155# deadlift x 10 / box jumps x 5

post total rounds from each station

'ironman'
225# clean & overhead
225# squat cleans
muscle ups

if bodyweight >200# reps/rounds are:
2-3-4 @ 5 rounds

if bodyweight <200# reps/rounds are:
1-2-3 @ 3 rounds

5min rest

10-8-6-4-2 for time of:
c2b pull ups
30" burpee box jumps