Saturday, May 29, 2010


"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.



With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

05/31/10-Monday Memorial Day-Open 7am-10am


For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Wednesday, May 26, 2010

05/30/10-Sunday REST DAY

World War Two Memorial-Pacific


Three rounds for time of:

60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.



Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster


Back Squat 5-5-5-5-5 reps

05/26/10-Wednesday REST DAY

World War Two Memorial-Atlantic



21-15-9 reps of:
Handstand push-ups
Ring dips


Four rounds for time of:
Run 400 meters
50 Squats

Saturday, May 22, 2010


Marine Corps Barracks 8th and I, Silent Drill Team, Color Guard
For Time:

185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Partition as needed, any order.

05/22/10-Saturday REST DAY

"Tomb of the Unknowns"
Arlington-May 2010

Thursday, May 20, 2010

Friday 5/21/10



Double unders and GH sit-ups

Where did the morning crew go?

Sub for double unders.  There isn't one. There is nothing that will duplicate the effort, so practice your double unders; todays workout is a good one to start with.

Wednesday, May 19, 2010

thursday 5/20/10

Tommy V

115# thruster, 21 reps
15ft rope climb, 12 ascents
115# thruster, 15 reps
15ft rope clime, 9 ascents
115# thruster, 9 reps
15ft rope clime 6 ascents

The effort is for time. Focus on the quality of the movement in the thruster, depth and lockout.  Do not sell it short.  If the weight is to much for full range of motion, scale it back.

Scale for rope ascent is 4 pull ups per ascent, (ie. 12 ascents = 48 pull-ups)

Tuesday, May 18, 2010


Clean and Jerk 1-1-1-1-1-1-1 reps

Saturday, May 15, 2010

05/18/10-Tuesday REST DAY


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups


For time:
150 Wallball shots, 20 pound ball

Wednesday, May 12, 2010


Five rounds for time of:

5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

05/14/10-Friday REST DAY


Seven rounds for time of:

10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

Sunday, May 9, 2010



For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.


"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Wednesday, May 5, 2010

05/10/10-Monday REST DAY

Remember May 22, "Throwdown" challenge in Medford.


Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps
20 Sit-ups
The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.


Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Watch the video on the main page (of Rob Orlando.) You should be at your limit on your 4th and 5th sets! Ask for help setting up the proper weight.



Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Monday, May 3, 2010

05/06/10-Thursday REST DAY

We have been CHALLENGED!
CrossFit Allegiance (Medford) has challenged us, CrossFit Grants Pass and Cowboy CrossFit (Roseburg) to a "Throw down" WOD during their Re-Grand Opening party, Saturday May 22nd.

There is a beginner WOD at 11 a.m. and a "Throwdown" WOD sometime between noon and one.

CFA shares a parking lot with a local microbrewery. They are teaming up to make the event a party. Food, beer and a band.

Let us know who wants to go, this should be a lot of fun! Lots of good people will be there.

When I get more details I'll pass them along.


21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups


Snatch-The three pulls


Snatch-Jump and land