There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.

LET BATTTLEBORN CROSSFIT, THE FIRST AND ORIGINAL CROSSFIT IN RENO, ONE OF THE FIRST 100 CROSSFIT AFFILIATES EVER, ESTABLISHED IN 2007 SHOW YOU HOW!

All levels welcome - come in and try a week free!

Tuesday, November 21, 2017

Tuesday 21, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min AMRAP
10 HSPU
5 burpees

Strength
Deadlift + hang clean + front squat
2+1+2 x 8
add weight each round

Metcon
16-12-8-4
Hang clean 80/60kg
Front rack lunge 80/60kg
Bar facing burpees

Image result for crossfit meme lunges

Monday, November 20, 2017

HOURS Thanksgiving WEEK

Monday to Wednesday

11-20 to 11-22

NORMAL HOURS

Thursday - Thanksgiving Day

8am ONLY

Friday

Noon and 5pm ONLY

Saturday

8am

Monday 20, November 2017

Warm up
100 double unders
3x
10 pull ups
10 push ups
10 OHS

Ready
5 min EMOM
10 HSPU
5 strict chin ups

Strength
Delaod week
Power clean + hang squat clean + jerk
1+2+1 x 10

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Friday 17, November 2017

Warm up
500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min 3 "bounce" in bottom squat to a jump sqaut
1 min inch worm

Strength
Front Squat
3-3-3-3-3 should end at 90% of your max

Strength
Bench Press
Week 3 cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
5x
2 sets per round then increase weight
1 clean
3 push press
5 front squats
7 deadlifts
Men 40/50/60/70/80
Woman 40/45/50/55/60
Rest as needed

Image result for barbell complex meme

Thursday 16, November 2017

 Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
10 minutes to get through partner positions
Rack stretch
Shoulder stretch on pull up bar
30 second hold on each

Strength
Clean and Jerk
3-3-3-3-3
Heavier each set
Should fail
Catch in the hole
RESET your feet for each position

 Metcon
50-40-30-20-10 UNBROKEN wall balls 20/14lb
10-20-30-40-50 UNBROKEN KB swings 32/24kg
*Penalty for breaking to be determined by coach based on what you suck at :-)

Image result for kettlebell meme

Wednesday 15, November 2017

Warm up
1000m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min 15 kang squats
1 min good mornings

Strength
Deadlift
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
15 minute AMRAP
3 G2OH 80/60kg
6 front rack lunges
9 floor wipers

Image result for ground to overhead meme

Tuesday 14, November 2017

Warm up
750m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
1 min stots press
1 min cuban press
use a bar if you can

Strength
Overhead Squat
3-3-3-3-3
Must end at 90% of your current max

Strength
Strict press
Week 3 Cycle 4
5-3-1+ @ 75/85/95% of your 90%

 Metcon
4 min AMRAP
Row calories 27/20
27 burpees
27 C2B pull ups
2 min rest
4 min AMRAP
Row calories 21/15
21 burpees
21 toes 2 bar
2 min rest
4 min AMRAP
Row calories 15/10
15 burpees
15 pull ups
***MUST GET 1 ROUND PER AMRAP
500m row under 2:00 for each missed round
Score = 1 point for each fully completed round

Image result for crossfit meme rowing

Monday, November 13, 2017

Monday 13, November 2017

Warm up
500m Row RACE - everyone has to go together and set their rowers!
3x10
wide grip strict pull ups
strict toes to bar
lunging sampson stretch

Ready
4x
90 second side step lunge
30 second "recover"

Strength
Back Squat
Week 3 Cycle 4
5-3-1+ at 75/85/95% of your 90%

Metcon
"Viola"
20 min AMRAP
400m run
11 power sntch 42.5/30kg
17 pull ups
13 power cleans 42.5/30kg

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Friday 10, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

READY
6 min
even rack squat hold
odd 3rd world squat

Strength
Squat Cleans
3-3-3-3-3
*must catch in the hole

METCON
Snake bite
21-15-9
squat snatch 42.5/30
chest to bar pull ups

Image result for crossfit snatch meme

Thursday 9, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

READY
6 min EMOM
even min good morning
odd min pendlay row

STRENGTH
Deadlifts 3-3-3+
@ 70/80/90% of your 90%

METCON
50 wall balls
21 back squat 90/70
40 wall balls
15 front squats 80/60
30 wall balls
9 over head squats 60/40

Image result for crossfit overhead squat meme

Wednesday 8, November 2017

WARM UP
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

 READY
6 min EMOM
even min sots press
odd min cuban press

STRENGTH
Over Head Squats
3-3-3+
Strict Press
3-3-3+

METCON
4x HELEN
400 meter run
21 KB swings 24/16
12 pull ups
* 5 min to complete each round
* 20 min time cap
* 50 BURPEES IF YOU MISS A ROUND

Image result for crossfit helen meme

Tuesday 7, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 minute EMOM
1 min wall balls 20/16lb
1 min duck walk

Strength
Cycle 4 Week 2
Back Squat
3-3-3+ @ 70/80/90% of your 90%

Metcon
3x
30 walking lunges -
front rack weight is 50/30
back rack weight 60/40
10 C2B pull ups

Image result for crossfit chest to bar pull ups meme

Monday 6, November 2017

Warm up
1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS

Ready
6 min EMOM
1 min banded palms up front raise
1 min banded side lateral raise

Strength
Snatch
3-3-3-3-3
Catch in hole
Add weight

Metcon
10x
10 thrusters 42.5/30kg
10 bar over burpees
10 calorie airdyne


Image result for crossfit thrusters meme

Friday 3, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even - box step ups
Odd - ring rows


Strength
Cycle 4 week 1
Deadlift
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon
30-20-10
Hang clean and jerks 50/35
200 meter sprints
* around small building

* 12 min time cap

Image result for crossfit sprints meme



Thursday 2, November 2017

Warm Up
400 meter run
3x10
pullups
push ups
pvc ohs

Body Ready
6 Min EMOM
Even- banded face pulls
Odd- Banded Push downs

Strength
Cycle 4 week 1
Strict Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon
25-20-15
Kb Snatch 24/16 (*each hand)
Front Squat 80/60


Image result for crossfit front squat meme

Wednesday, November 1, 2017

Wednesday 1, November 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even - double KB lunge
Odd - OH lunge with bar of your choosing

Strength

Cycle 4 week 1
Back Squat
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 5KG to your ORIGINAL 1 rep max for a total of 15KG now - IF you found your max last week, you are going off that number

Metcon

30-20-10
Air dyne calories - double
Thrusters 42.5/30kg
Double unders - triple

Image result for crossfit meme airdyne

Tuesday 31, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 min EMOM
Even - hold the bottom of a Push up
* 3 burpees each time you fail
Odd - bear crawl
* 3 burpees if you stop/knees touch ground

Strength

Cycle 4 week 1
Bench Press
5-5-5+ at 65/75/85% of 90% of your 1RPM
If you have been on the cycle, you are adding another 2.5KG to your ORIGINAL 1 rep max for a total of 7.5KG now - IF you found your max last week, you are going off that number

Metcon

Crossfit Linchpin Test 3
3x
21 wallballs 20/14
14 Handstand push ups
7 Deadlifts 140/90kg


Image result for crossfit meme deadlifts

Monday 30, October 2017

Warm Up

400 meter run
3x10
pullups
push ups
pvc ohs

Ready

6 Min EMOM
Even-Hollow rocks
Odd-sit ups

Strength

5x3 Squat Cleans
* must catch in the hole*

Metcon

21-15-9
MANMAKERS!!!! (HAHAHAHA!!!) 30lb/15lb
Burpee pullups ( Thanks Neil for giving me this idea while warming up!)
22 min time cap

Image result for crossfit meme manmakers

Saturday, October 28, 2017

Friday 27, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Overhead Squat
3x10

Metcon
500m row
30 bench press .5 body weight
1000m row
20 bench press .75 body weight
1500m row
10 bench press body weight

Image result for crossfit meme bench press

Thursday 26, October 2017

  Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Snatch Press - front
5x5 add weight

Snatch press - back
5x5 add weight

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Strict Press

Metcon
15 min EMOM
Randy - with weight
5 snatch Every minute 50/35kg

This should not be rushed take every minute to set up each rep for good form and technique - if you start to fatigue in the end minutes see a coach for rep or weight decrease

Image result for crossfit meme snatch

Wednesday 25, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Power snatch + Snatch
1+2 x 10

add weight every set
Practice good foot work
Reset your feet each lift

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Back squats

Metcon

Derek Birthday!!!!
3x
10 Thrusters 42.5/30kg
25 burpees
2 minute rest
2x
10 Thrusters 60/42.5kg
25 box jumps

Tuesday 24, October 2017

Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar

Strength
Jerk
15 minutes to find a 1 RPM

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Deadlift

Metcon
Helen
3 rounds for time:
400m run
21 KB swing (1.5 pood) 24/16kg
12 Pull-ups

Image result for crossfit meme helen

Monday 23, October 2017

 Warm up
200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs

 Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar


Strength
Deload Week

Power Clean + Clean(catch in the hole) + Jerk
1+1+1 x 10 - add weight each set

Practice foot work
Reset for EACH movement

If you need to one rep max a lift this week - ONLY IF YOU NEED TO

Bench press

Metcon
100 calories on the bike
then
30 clean and jerks for time 60/42.5kg

Image result for crossfit meme grace

Friday 20th, October 2017

 Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
10 minutes to work up to your MAX weight on TGU

Strength
Shoulder Press
5-3-1+ at 75/85/95% of 90%

Strength
Overhead Squat
5-3-1+ at 75/85/95%

Tabata Something Else
4 movements 8 rounds each 20 second of work 10 second rest
Pull ups
Push ups
Air squats
Sit ups
Total reps = score


Image result for crossfit meme tabata

Thursday 19th, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minute instruction Turkish Get Ups
7 minutes
Max reps TGU - WITH proper FORM medium weight

Strength
Snatch
Hang + Power + Squat
1+1+1 x 10 add weight every set

 Metcon
8 x 250m row SPRINTS - rest the amount of time it took you to row (if at any time your coach thinks you are not sprinting - BE PREPARED)
8 x 200m run SPRINTS - rest amount of time it took you to run (SAME AS ABOVE)

Image result for crossfit meme sprints

Wednesday 18, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
8 minute AMRAP
5 HSPU
5 Turkish Get Ups

Strength
Deadlift
5-3-1+ at 75/85/95% of your 90%

Metcon
"Elizabeth"
21-15-9
Clean 60/42.5kg
Ring Dips

Image result for crossfit meme elizabeth

Tuesday 17, October 2017

Warm up
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready
5 minutes instruction Turkish Get Ups
5 minute AMRAP
5 TGU - Medium weight
5 Strict pull ups

Strength
Bench Press
5-3-1+ at 75/85/95% of your 90%

Strength
Front Squat
5-3-1 at 75/85/95% of your max

Metcon
50-40-30-20-10
Double unders
10-20-30-40-50
Kettlebell swings 32/24kg

Image result for crossfit meme double unders

Monday 16, October 2017

Warm up:
3x
100 double unders
10 inch worms
10 sampson stretch
10 pull ups - strict

Ready:
5 minutes instruction Turkish Get Ups
5 minutes max weight Turkish Get Ups

Strength:
Cycle 3 Week 3
Back Squat
5-3-1+
75/85/95% of your 90%

Metcon:
Vegas Strong
17 minute AMRAP
10 Ground to overhead 60/42.5kg
200m Barbell carry
58 Bar over burpees

Image result for vegas strong pictures

Friday, October 13, 2017

Friday 13, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
7 min AMRAP
1 Farmer carry down and back 25kg plates
10 double kb deadlifts 32kg
***MUST hot 6 rounds in 7 minutes or 35 burpee penalty

Strength
Snatch pull + hang snatch = squat snatch
3+2+1 x 8

Metcon
12 min EMOM
Odd - 1 round Cindy
Even - 10 thrusters 42.5/30kg
Score = total completed minutes

Image result for crossfit funny meme Cindy

Thursday, October 12, 2017

Thursday 12, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
6 min or 30 man makers

Strength
Deadlift
3-3-3+ at 70/80/90%
of your 90% of your NEW max this cycle

Metcon
200 double unders - 5 minutes to complete
then
12 min EMOM
5 push press 60/425kg
5 burpees
Score = 13 points - 1 for each completed round

Image result for crossfit funny meme burpees

Wednesday, October 11, 2017

Wednesday 11, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
8 min EMOM
Odd - 15 calorie on the bike
Even - 15 step ups per leg
***5 burpees if you don't hit calories

Strength
Clean pull + Hang clean + Squat Clean
3+2+1 x 8

Metcon
8 min AMRAP
8 hang cleans 60/42.5kg
8 front squats
then
4 min max rep
Front rack lunges 60/42.5kg

Image result for crossfit funny meme front rack lunges

Tuesday, October 10, 2017

Tuesday 10, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
8 min EMOM
Odd - Hollow rock
Even - Superman ball pass
***10 burpees everytime the ball drops

Strength
Back Squat
3-3-3+ at 70/80/90%
of your 90% NEW max this cycle

Metcon
20 min PARTNER WOD
200/160 cal bike - ladies over 5'8 you know the drill
150 wall balls 20/16lb
100 American swings 24/16kg
100 Russian swings 32/24kg
Remaining time = partner push ups - down, up, hand slap
Score = 1 point for each completed move above (4) + 1 point for every push up as a whole

Image result for crossfit funny meme partner wod

Monday, October 9, 2017

Monday 9, October 2017

Warm up
3 minute air dyne sprints
As a GROUP in LANES
Down and back
High Knees
Karaoke
Skipping
Butt kickers

Ready
3 minute PVC OHS Game
***note the bar comes away from OH
50 burpees

Strength
Strict Press
3-3-3+ at 70/80/90%
of your 90% of the new max THIS cycle

Strength
Overhead Squat
3-3-3+ at 70/90/90%
of your new max THIS cycle

Metcon
"DT"
5x
12 deadlifts 70/50kg
9 hang cleans - ELBOWS through full rack position or NO REP
6 jerks

Image result for crossfit funny meme DT

Friday 6, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
5 min AMRAP
Max rep HSPU

Strength
Snatch + hang snatch
7 x 1+1
MUST catch all reps in the hole

Metcon
10-9-8-7-6-5-4-3-2-1
KB snatch each arm 24/16kg
Double KB thrusters 24/16kg

Image result for crossfit funny meme kettlebell thrusters


Thursday 5, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
4 min AMRAP
10 count belly to wall in HSPU position
10 hollow rocks
10 supermans

Strength
Bench Press
5-5-5+
(another 2.5 kg add or a total of 5kg since your last 1 rep max)
65-75-85% of your NEW 1 rep max 90%

Strength
Front Squat
5-5-5+
ADD 5kg to your 1 rep max
65-75-85% of your NEW max

Metcon
15 min AMRAP
3 ring muscle ups - 9 pull ups and 9 dips
6 power cleans 70/50kg
9 toes 2 bar
12 HSPU
Image result for crossfit funny meme handstand push ups

Wednesday, October 4, 2017

Food Barrel - BRING SOME FOOD!

ATTENTION 

Can you please check your pantries, and see if you have food you know you SHOULDN'T eat, or food you can "spare" for our food barrel at the gym.
Any little bit helps, even if you pick up a bag of rice or pasta the next time you are at the store - it would be so appreciated.

Here is a list of some of the most common things that we would love to be able to share with our needy families in the Reno/Sparks community.


MOST NEEDED FOOD ITEMS: 

Access to nutritious food is vital for our neighbors who face hunger, and we ask that those donating food choose the most nutritious items available whenever possible. Please post this list to help your food donors determine what foods to donate.
  • Canned Meals: Stews, Soups, Spaghetti/Ravioli (Low-Sodium Preferred)
  • Protein: Peanut Butter, Tuna, Salmon, Chicken, Dried or Canned Beans
  • Grains: Whole Grain Cereal, Oatmeal, Brown Rice, Whole Grain Pasta
  • Fruits: Canned (Packed in 100% Juice or Light Syrup), Dried Fruit, Applesauce (No Sugar Added), 100% Fruit Juice Boxes
  • Vegetables: Canned (No Salt Added and/or Low-Sodium Preferred)
  • Dairy: Shelf Stable Milk
  • Kid-friendly Snacks: Granola Bars, Popcorn, Animal Crackers, Graham Crackers
  • Baby Products: Formula, Infant Cereal, Baby Food
Thank you so much for any donation you can do

Love 
ME!

Wednesday 4, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
3x 1 min EMOM
1 min wall walk - think side to side not up and down
1 min walk ups

Strength
Back Squat
5-5-5+
ADD another 5kg to your 1 rep max for a total of 10kg now added
65-75-85% of your NEW 90% of your max

Metcon
Oh "Karen" you B***h
2x
25 Wall balls 20/14lb ladies you must use the blue balls
25 Ball slam wall balls -thought of this on Saturday - you are welcome
25 Double tap wall balls

Image result for double tap wall ball meme

Tuesday 3, October 2017

Warm up
AS A GROUP
400m run
3 x 1 min rounds
Pull ups - use this to work on something you suck at
Push ups
Air squats

Ready
4x 1 min EMOM
1 min kick ups to wall or freestanding
1 min pull up bar hollow "swings"

Strength
Strict Press
5-5-5+ 
(another 2.5 kg add or a total of 5kg since your last 1 rep max)
65-75-85% of your NEW 1 rep max 90%

Strength
Overhead Squat
5-5-5+
ADD 2.5kg to your 1 rep max
65-75-85% of your NEW max

Metcon:
12 min EMOM
Odd 20 calorie airdyne
Even Max rep burpees - yes you have to get 10!


Image result for airbike meme

Monday, October 2, 2017

Monday 2, October 2017

Warm up:
As a group
400m run
3x
1 min pull ups
1 min push ups
1 min air squats
TAKE this opportunity to work on movements you cant do yet - i.e. kipping pull ups, butterfly pull ups, tricep push ups etc.

Metcon:

Andy
For time, wearing a 20-lb. vest:
25 thrusters  52.5/35kg
50 box jumps, 24 in.
75 deadlifts, 52.5/35kg
1.5-mile run
75 deadlifts, 52.5/35kg
50 box jumps, 24 in.
25 thrusters, 52.5/35kg
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.
Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.
Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Wednesday, September 27, 2017

Wednesday 27, September 2017

Warm up
3 minute jump rope
3x15
PVC Sampson stretch
Leg swings each side front to back and side to side
PVC pass throughs

Ready
4x 1 min EMOM
1 min 3rd world squat
1 min wall butterfly stretch - get your booty on the wall

Strength
Snatch Balance
1-1-1-1-1-1-1
Add weight each time - get comfortable in the hole

Metcon
Annie on the Run
50-40-30-20-10
Double unders
Sit ups
Immediately followed by
1.5 mile run

Image result for running funny meme

Tuesday 26, September 2017

Warm up
3 minute jump rope
3x15
PVC Sampson stretch
Leg swings each side front to back and side to side
PVC pass throughs

Body Ready
3x EMOM
1 min 3rd world squat
1 min air squat

Strength
Hang Power Clean
3-3-3-3-3-3-3
Power = NOT catch in the hole

Metcon
10 min AMRAP
10 calorie row
10 floor press 60/40kg - don't look like this Guy

Image result for floor press pictures funny

Monday 25, September 2017

Warm up
3 minute jump rope
3x15
PVC Sampson stretch
Leg swings each side front to back and side to side
PVC pass throughs

Ready
4x EMOM
1 minute 3rd world squat
1 minute deck squats

Strength
Front Squat
5-5-5-5-5

Metcon
Dustin B-Day
24 min AMRAP
9 thrusters 60/40kg
Every other round switch between
25 Ring dips
25 Sit ups
*TOP of every three minutes
1 rope climb (workout starts and ends with 1 rope climb)

Friday, September 22, 2017

Friday 22, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready
5 min Burpees

Bear Complex

5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
If you are done with this under 20 minutes YOU DID NOT GO HEAVY ENOUGH - if on your last set you "don't feel like you are going to shit yourself or not stand up - you didn't go heavy enough!" Carly Wood 6am BBCF

Image result for funny crossfit bear complex memes

Thursday, September 21, 2017

Thursday 21, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready
6 min EMOM
9 hanging leg raise
6 knees to elbows
3 toes to bar - strict if you can

Strength
Back Squat
Week 3 cycle 2
5-3-1+
75/85/95% of your 90% - you added 5kg this cycle

Metcon:
50 burpees
50 squat jumps
50 outside mountain climber - foot is planted on the outside of your hand - 1 to each side = 1
50 four count flutter kicks
50 squat jumps
50 burpees

Image result for funny crossfit burpees memes

Wednesday 20, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready
5 min AMRAP
EVIL WHEELS

Strength
Week 3 Cycle 2
Strict Press
5-3-1+ at 75/85/95% of your 90% of your 1 rep max - you added 2.5kg this cycle

Overhead Squat
3-3-3-3-3
at 65-75-85-90-95% of your 1 rep max

Metcon
7x
3 G2OH 70/50
6 Over the bar burpee
12 Front rack lunges - 6 each side

So this one was literally a bend over and FYOF kind of day!!

Image result for funny crossfit lunges memes


Tuesday 19, September 2017

Warm up
3x
100 double unders
10 pull ups
10 push ups
10 OHS

Ready:
6 min AMRAP
5 push ups
6 burpees
7 tuck jumps

Strength
Week 3 Cycle 2
Deadlift
5-3-1+ at 75/85/95% of your 90% - you added 5kg this cycle

Metcon
5-10-15-20-25-20-15-10-5
row for calories
wall balls 20/16lb
20 minute time cap
When more than 6 people - treat this as a partner WOD - so if you are still on the rower HURRY YOUR ASS UP


Image result for funny crossfit rowing memes

Monday, September 18, 2017

Monday 18, September 2017

Warm up:

3x
100 double unders
10 pull ups
10 push ups
10 OHS

Metcon:

Emily
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

Friday, September 15, 2017

Friday 15, September 2017

Warm up
400m run
3x
10 downward dog push up
10 ring rows
10 jump squats

Ready
8 min EMOM
Odd - 30 crunches
Even - max rep jumping jacks

Strength
Cycle 2 Week 2
Back Squat
3-3-3+ at 70/80/90% of your 90%

Metcon
10-9-8-7-6-5-4-3-2-1
Power cleans at 3/4 body weight
Box jumps 30/24in

Image result for funny crossfit memes

Thursday, September 14, 2017

Thursday 14, September 2017

Warm up
400m run
3x
10 downward dog push up
10 ring rows
10 jump squats

Ready
6 min EMOM
Odd - 10 jump squats - don't forget the squat
Even - Duck walk

Strength
Clean and Jerk
15 minutes
Starting at  42.5kg/30kg
Keep adding weight to get to the max - use your time wisely

Metcon
8 min EMOM
Odd - 15 burpees
Even - 25 KB swings 24/16
2 min rest
8 min EMOM
Odd - 10 burpees
Even - 15 goblet squats 24/16

Image result for funny crossfit kettlebells memes

Wednesday, September 13, 2017

Wednesday 13, Septmeber 2017

Warm up
400m run
3x
10 downward dog push up
10 ring rows
10 jump squats

Ready
5 min AMRAP
5 deck squats
5 spider man push ups

Strength
Cycle 2 Week 2
Deadlift
3-3-3+ at 70/80/90% of your 90%

Metcon
12 min AMRAP
10 pull ups
15 American KB swings 32/24kg
20 push ups
25 Russian KB swings 32/24kg

Image result for funny crossfit kettlebells memes

Tuesday 12, September 2017

Warm up
400m run
3x
10 downward dog push up
10 ring rows
10 jump squats

Ready
8 min EMOM
Odd - max rep burpees - more than 5 people
Even - max rep mountain climbers

Kev
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.
Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.
He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

Monday, September 11, 2017

Monday 11, September 2017

Today we have a memorial WOD for the events of 9-11, I have very few words and still manage to get choked up when I remember this day. I did not personally loose anyone in this tragic event, or the ones surrounding it, but as an American I lost so much that day as did every man woman and child of this great country.

While performing this workout today, take a moment to stop and think of the people who lost and gave their lives today.

  • For Time
  • 2001 meter Run
  • 9x
  • 11 Box Jumps (30/24 in)
  • 11 Thrusters (125/85 lbs)
  • 11 Chest-to-Bar Pull-Ups
  • 11 Power Cleans (170/115 lbs)
  • 11 Handstand Push-Ups
  • 11 Kettlebell Swings (2/1.5 pood)
  • 11 Toes-to-Bar
  • 11 Deadlifts (170/115 lbs)
  • 11 Push Jerks (110/75 lbs)
  • 2001 meter Row
  • 40 minute cap
Athletes may start with Row and end with Run, or start with Run and end with Row.
This WOD is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
Image result for 9-11 tribute pictures

Thursday, September 7, 2017

Thursday 7, September 2017

Warm up
3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING

Ready
3x
1 min plank
1 min plank up downs

Cycle 2 Week 1
Deadlift
****ADD 5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%

Metcon
You have 16 minutes (8 minutes per side) to complete
50 calorie row men + woman over 5'8
35 cal row woman + men under 5'6
21 KB swings right arm 24/16kg
15 KB front squats right arm 24/16kg
9 KB shoulder to OH right arm 24/16kg
Row and then repeat it all for the left arm

Image result for funny crossfit kettlebells memes

Wednesday, September 6, 2017

Wednesday 6, September 2017

Warm up
3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING

Ready
3x
1 min pulsing side plank
30 v-ups 5 kg plate - 1 min to complete

Cycle 2 Week 1
Bench Press
****ADD 2.5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%

Strength
Front Squat
5-5-5+
65/75/85%

Metcon
3x
10 power cleans 60/42.5kg
10 burpee box jump overs 24/20in
THEN immediately into
3x
10 front squats 60/42.5kg
15 toes 2 bar

Image result for funny crossfit dips memes

Tuesday, September 5, 2017

Tuesday 5, September 2017

Warm up
3 minutes double unders
10 Sampson stretch
10 OHS
10 hollow rock HANGING

Ready
3x
1 minute plank
30 russian twist -5 kg plate 1 minute to complete

Strength
Cycle 2 Week 1
Back Squat
****ADD 5kg to your 1 rep max - this is YOUR NEW MAX
5-5-5+
65/75/85% of your NEW 90%

Metcon
7 min EMOM
30 double unders
MAX reps DB snatch 50/35lb
Rest 3 minutes - LONG ENOUGH REST TO PUSH BOTH 7 MINS
7 min EMOM
10 wall balls 20/14lb
MAX reps DB lunges 50/35lb

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