113006

CFWU 3 x 10, 25 Shoulder Dislocates

Skills: Ring Work

Inverts
Pike
Skin-the-Cat

WOD: As Many Rounds As Possible (20 minutes)

10 Ring Dips
15 Box Jumps
10 Turkish Get-Ups (5 left, 5 right)

Post number of completed rounds to comments.


L-sits are fun!

112906

CFWU 3x10, 25 shoulder dislocates

Skills: L-sit, hollow rock

WOD: Pull-up Madness

Do 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third minute...

Continue until you are unable to complete the prescribed number of pull-ups in any given minute.

Post completed rounds to comments.


Kim Kaltreider.

112806

CFWU 2 x 10

Skills: Forward roll, Handstand to roll, Cartwheels

WOD: "Fra-grace-elen"

21-15-9

Hang Clean Thrusters (95/65/45)
Pull-ups
200m Sprint

Do 21 Hang Clean Thrusters, 21 Pullups, 200m Sprint, 15 Hang Clean Thrusters, 15 Pullups, 200m Sprint...

Post Time and Load to Comments.


Leo, Sumo Deadlift High Pull, Fight Gone Bad.

112706

CFWU 3 x 10

Skill Practice: Handstands

WOD: Karen

150 Wall Ball Shots for Time.

Post time and modifications to comments.


Sam and Lynne battle it out in Southern New Hampshire.

112206

CFWU 3x15, 50 Shoulder Dislocates

WOD: Fight Gone Bad

3 rounds, 1 minute at each station, 1 minute rest between rounds. Athletes move between stations at the end of each minute. Clock runs continuously.

Row (calories)
Wall Ball (reps)
Sumo Deadlift High-pull (reps)
Box Jump (reps)
Push Press (reps)


Colin Campbell on his way to a solid 277.

112106

CFWU 3 x 15

Box jump, 20 inch box
8 intervals; 30 seconds on, 30 seconds off
score lowest number of repetitions to comments

WOD: 30-20-10

Deadlifts (185/135)
Pull-ups
Glute-ham Sit-ups

Post time to comments.



Ben likes Crossfit.

112006

CFWU - 3x10

"J.T."

Reps of 21-15-9 for time:

Ring Dips
Push-ups
Handstand push-ups

Rest 3-5 minutes

5 x 200 meter run repeats (30 seconds rest between efforts)

Post to comments "J.T." time and 200 meter effort.


mike perry

111806

CFWU - 2x15

WOD

Clean

5-3-2-2-1-1-1

Rest 5 minutes

Row 1000 meters

Rest 5 minutes

Row 1000 meters

Cleans are to be done from the floor and with a full squat each repetition. Post loads used for each set while the last three single attempts should be one rep maximums. Post each row score to comments.


Fredrica hanging out with Niko after a workout

111706

CFWU 3 x 8, 25 shoulder dislocates

Max Effort: Double Unders

WOD: For time
20 Box Jumps
15 DB Hang Squat Cleans, (40,30,20# DB)
20 Split Squat Jumps
15 DB Snatches, (40,30,20# DB)
20 Plyo Push-ups
15 Dumbbell Thrusters, (40,30,20# DB)
20 Weighted Burpees, (20,15# DB)
15 Pull-ups

Post time to comments.

111606

CFWU 3 x 15

100 Burpees for time

WOD: 3 rounds for time

15 One-Arm Dumbbell Snatches (Left)
15 One-Arm Dumbbell Snatches (Right)
40 Walking Lunges

Post times for Burpee effort and WOD to comments.


Thor shows them how it's done--Yeah, Burpees!!!

111506

CFWU 2 x 15 (omit pull-ups/push-ups)

Max Effort Push-ups, 3 minute rest, Max Effort Pull-ups

WOD: For Time

50 Knee-to-elbows
50 DB Thrusters (30#)
50 Pull-ups
50 Push-ups
50 DB Cleans (30#)

Post maximum effort results and WOD time to comments.


Napping for time...

111406

CFWU 3 x 10

100 Air Squats, 3 minute rest, 100 Air Squats

WOD: Push Press

5-3-2-2-1-1-1-1

Post Air Squat times and Push Press loads to comments.


Sami Rodriguez finishes mile three of the Marine Corps PFT.

111306

CFWU 3 x 10

3 x 400m Sprint (rest 2 minutes between attempts)

WOD: Barbara
5 rounds for time (1 min. rest between rounds)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post splits for 400s and Barbara to comments.

Happy Veterans' Day

Veterans' Day (formerly Armistice Day)

November 11, is the anniversary of the Armistice which was signed in the Forest of Compiegne by the Allies and the Germans in 1918, ending World War I, after four years of conflict.

At 5 A.M. on Monday, November 11, 1918 the Germans signed the Armistice, an order was issued for all firing to cease; so the hostilities of the First World War ended. This day began with the laying down of arms, blowing of whistles, impromptu parades, closing of places of business. All over the globe there were many demonstrations; no doubt the world has never before witnessed such rejoicing.

In November of 1919, President Woodrow Wilson issued his Armistice Day proclamation. The last paragraph set the tone for future observances:

To us in America, the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country's service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nation.

In 1927 Congress issued a resolution requesting President Calvin Coolidge to issue a proclamation calling upon officials to display the Flag of the United States on all government buildings on November 11, and inviting the people to observe the day in schools and churches...But it was not until 1938 that Congress passed a bill that each November 11 "shall be dedicated to the cause of world peace and ...hereafter celebrated and known as Armistice Day."
That same year President Franklin D. Roosevelt signed a bill making the day a legal holiday in the District of Columbia. For sixteen years the United States formally observed Armistice Day, with impressive ceremonies at the Tomb of the Unknown Soldier, where the Chief Executive or his representative placed a wreath. In many other communities, the American Legion was in charge of the observance, which included parades and religious services. At 11 A.M. all traffic stopped, in tribute to the dead, then volleys were fired and taps sounded.

After World War II, there were many new veterans who had little or no association with World War I. The word, "armistice," means simply a truce; therefore as years passed, the significance of the name of this holiday changed. Leaders of Veterans' groups decided to try to correct this and make November 11 the time to honor all who had fought in various American wars, not just in World War I.

In Emporia, Kansas, on November 11, 1953, instead of an Armistice Day program, there was a Veterans' Day observance. Ed Rees, of Emporia, was so impressed that he introduced a bill into the House to change the name to Veterans' Day. After this passed, Mr. Rees wrote to all state governors and asked for their approval and cooperation in observing the changed holiday. The name was changed to Veterans' Day by Act of Congress on May 24, 1954. In October of that year, President Eisenhower called on all citizens to observe the day by remembering the sacrifices of all those who fought so gallantly, and through rededication to the task of promoting an enduring peace. The President referred to the change of name to Veterans' Day in honor of the servicemen of all America's wars.

Excerpts from All About American Holidays by Mayme R. Krythe.

I am the flag of the United States of America.

My name is Old Glory.

I fly atop the world's tallest buildings.

I stand watch in America's halls of justice.

I fly majestically over institutions of learning.

I stand guard with power in the world.

Look up and see me.

I stand for peace, honor, truth and justice.

I stand for freedom.

I am confident.

I am arrogant.

I am proud.

When I am flown with my fellow banners, my head is a little higher, my
colors a little truer.

I bow to no one!

I am recognized all over the world.

I am worshipped - I am saluted.

I am loved - I am revered.

I am respected - and I am feared.

I was flown at Valley Forge, Gettysburg, Shiloh and Appomattox.

I was there at San Juan Hill, the trenches of France, in the Argonne Forest, Anzio, Rome, on the beaches of
Normandy, Guam, Okinawa, Korea and KheSan, Saigon, Vietnam know me, I was there. I led my troops, I was dirty, battleworn and tired, but my soldiers cheered me.

I was proud.

I have been burned, torn and trampled on the streets of countries

I have helped set free. It does not hurt, for I am invincible.

I have been soiled upon, burned, torn and trampled on the streets of my country.

And when it's by those whom I've served in battle - it hurts. But I shall overcome - for I am strong.

I have slipped the bonds of Earth and stood watch over the uncharted frontiers of space from my vantage
point on the moon.

I have borne silent witness to all of America's finest hours. But my finest hours are yet to come.

When I am torn into strips and used as bandages for my wounded comrades on the battlefield, when I am flown at half-mast to honor my soldier, or when I lie in the trembling arms of a grieving parent at the grave of their fallen son or daughter, I am proud.

MY NAME IS OLD GLORY..MAY I FLY PROUDLY FOR ANOTHER TWO HUNDRED YEARS.

111106

CFWU

3x8

Deadlift, 90% of 1 rep max

3-3-3-3-3

Rest 3 minutes

WOD:

21 Deadlift, 135 pounds
400 meter run
15 Deadlift, 135 pounds
400 meter run
9 Deadlift, 135 pounds
400 meter run



a brilliant sunday at JP Pond with again faster

111006

CFWU 3 x 8

WOD: "The Regan"

3 rounds for time:
15 Bear Complexes (95#)
15 Pull-ups
15 Weighted Burpees (30# DBs)
15 Knee-to-Elbows
15 One-arm DB Overhead Squats (30# DB, 15L, 15R)


El Capitan plus 225, Clean and Jerk.

110906

CFWU - 2x15

Dynamic Warmup:

Walking lunge, 50 feet
High knees
Butt kicks
Toe Touch
Grapevine
Skip
Bear Crawl

WOD:

"Annie"

Reps of 50, 40, 30, 20, and 10

Double unders
Sit-ups

Skill Stations:

Rotate through each station three times

Romanian deadlifts to hang power snatch, 5 reps (95,65,45 pounds)
Natural glute ham raises, 5 reps
Weighted step ups, 5 reps (40, 30, 20 pound dumbbells)

110806

CFWU 2 x 15

Dynamic Warm-up

Overhead Press: 5-3-2-2-1-1-1-1

WOD: As Many Rounds As Possible in 15 minutes
5 Squat Jumps
5 Push-ups
5 Split Squat Jumps
5 Pull-ups

Post maximum overhead press and completed rounds to comments.

Congratulations to Adam McClure on his first muscle-ups! Check out the video!


Colin Campbell, mid-box jump. This guy works hard!

110706

"Blue Squares"

21 Barbell Thrusters
21 Sumo Deadlift Highpulls
40 Lateral Hops over parallette
15 Barbell Thrusters
15 Sumo Deadlift Highpulls
40 Lateral Hops over parallette
9 Barbell Thrusters
9 Sumo Deadlift Highpulls
40 Lateral Hops over parallette


Choose either 75 pounds, 65 pounds, or 45 pounds for the thrusters and sumo deadlift highpulls. Post time and load used to comments.

Clean pulls from the rack position.

110606

CFWU 3 x 8

Overhead Squat 3 x 3

WOD: Kelly

5 rounds for time:
400m Sprint
30 Box Jumps (20" Box)
30 Wall Ball (20# Ball, 10' target)

Post loads, WOD time, and modifications to comments.



Leo pushes one up, midway through a 30-Bear complex blaster.

110306

CrossFit Warm-up

2 x 10

Back Squat

5 x 5 - 85% of your one rep max (1rpm)

Rest 3-5 minutes

WOD

50 Double unders
100 feet walking lunges
50 Double unders
100 feet walking lunges
50 Double unders

Post weight used for back squat and time to comments.

110206

WOD:

Angie

100 Pull-ups
100 Push-ups
100 Situps
100 Squats

Skills:

Muscle-up practice
L-sits
Back lever

110106

Crossfit Warmup: 2 rounds of 10 reps

Push Jerk 3 x 3
Clean Rack Pulls 3 x 3

WOD:
30 Bear Complexes for Time (95/75/65/45)

The Bear Complex is a hang squat clean to a thruster to a back squat to a press, performed as a continuous sequence.

Post time and load to comments.