PHOTOS: LOOKING BACK AT 2015

CrossFit WOD 1/4/2015:

 

As many reps as possible in 29 mins of:
Burpee Box Jump Over, 24/20 in, 5 mins
Rest, 5 mins
Shuttle Run, 10 m, 4 mins
Rest, 4 mins
Power Clean, 155/105 lbs, 3 mins
Rest, 3 mins
Wall Ball, 20/14 lbs, 2 mins
Rest, 2 mins
Chest To Bar Pullup (Unbroken), 1 min

Rx:
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

Competition:
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 135/95
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken Pull ups

Performance:
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 95-115/65-75
3 minutes rest
2 minutes of off Wall Balls, 14/10
2 minutes rest
1 minute to complete one set of max unbroken Banded Pull ups or Ring Rows

Fitness:
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 45-75/35-55
3 minutes rest
2 minutes of off Wall Balls, 10/6
2 minutes rest
1 minute to complete one set of max unbroken Ring Rows

CFF: AUGUST 2015 PHOTOS

CROSSFIT: 

Every minute, on the minute, for 10 minutes:

Rx:
2 Squat Cleans @ 185-205/125-135 lbs
6-8 Strict Handstand Push-Ups

Competition:
2 Squat Cleans @ 145-165/100-110 lbs
2-4 Strict Handstand Push-Ups

Performance:
2 Squat Cleans @ 95-115/65-75 lbs
6-8 Seated DB Press

Fitness:
2 Squat Cleans @ 45-75/35-55 lbs
6-8 Seated DB Press

On the tenth minute. . .

Rx:
15-12-9
400 meter Run
Bar Muscle-Ups (+20/10lb. Vest if you have one)

Competition:
Find your reps for the BMU (As low as 5-4-3) or 15-12-9 Jumping BMU (Above Head level)
400 meter Run
Bar Muscle-Ups or Jumping BMU

Performance:
15-12-9
400 meter Run
Jumping Bar Muscle-Ups

Fitness:
15-12-9 Elevated Push-Ups + Ring Rows or 9-6-3 Jumping BMU
300 meter Run
Jumping Bar Muscle-Ups or Elevated Push-Ups + Ring Rows

PHOTOS FROM THE WEEK

PHOTOS FROM THE WEEK

CrossFit:

Every 3 mins for 18 mins do:
10 Kettlebell Snatches (R) Arms, 53/35 lbs
10 Overhead Kettlebell Walking Lunge (Right Arm)s, 53/35 lbs
10 Kettlebell Snatches (L) Arms, 53/35 lbs
10 Overhead Kettlebell Walking Lunge (Left Arm)s, 53/35 lbs
10 Chest-to-bar Pull-ups

Every three minutes for 18 minutes complete: Rx: 10 Kettlebell Snatch Right Arm (53/35 lbs) 10 Overhead Walking Lunges with Kettlebell 10 Kettlebell Snatch Left Arm (53/35 lbs) 10 Overhead Walking Lunges with Kettlebell 10 Chest-to-Bar Pull-Ups Competition: 10 Kettlebell Snatch Right Arm (35/26 lbs) 10 Overhead Walking Lunges with Kettlebell 10 Kettlebell Snatch Left Arm (35/26 lbs) 10 Overhead Walking Lunges with Kettlebell 10 Pull-Ups or Supine Ring Rows Perfomance: 10 Kettlebell Snatch Right Arm (26/17 lbs) 10 Overhead Walking Lunges with Kettlebell 10 Kettlebell Snatch Left Arm (26/17 lbs) 10 Overhead Walking Lunges with Kettlebell 10 Ring Rows or Banded Pull-Ups Fitness: 10 Kettlebell Snatch Right Arm (17/9 lbs) 10 Overhead Walking Lunges with Kettlebell 10 Kettlebell Snatch Left Arm (17/9 lbs) 10 Overhead Walking Lunges with Kettlebell 10 Ring Rows Prioritize getting all the reps in rather than using a heavier weight. Plan on having at least 30 seconds of rest after the first few rounds.

PHOTOS FROM MAY 2015

PHOTOS FROM MAY 2015

CrossFit:

For time:

Rx:
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)

Competition:
Run 1600 meters
10 Muscle-Ups or 20 Pull-Ups + 20 Dips
15 Deadlifts (225-255/155-170 lbs)
Run 1200 meters
7 Muscle-Ups or 15 Pull-Ups + 15 Dips
10 Deadlifts (225-255/155-170 lbs)
Run 800 meters
4 Muscle-Ups or 10 Pull-Ups + 10 Dips
5 Deadlifts (225-255/155-170 lbs)

Performance:
Run 1600 meters
20 Pull-Ups (or Ring Rows) + 20 Dips (Band OK)
15 Deadlifts (135-185/95-125 lbs)
Run 1200 meters
15 Pull-Ups (or Ring Rows) + 15 Dips (Band OK) 10 Deadlifts (135-185/95-125 lbs)
Run 800 meters
10 Pull-Ups (or Ring Rows) + 10 Dips (Band OK)
5 Deadlifts (135-185/95-125 lbs)

Fitness:
Run 1200 meters
15 Ring Rows + 15 Dips (Band OK) or Elevated Push-ups
15 Deadlifts (65-95/45-65 lbs)
Run 800 meters
10 Ring Rows + 10 Dips (Band OK) or Elevated Push-ups
10 Deadlifts (65-95/45-65 lbs)
Run 400 meters
5 Ring Rows + 5 Dips (Band OK) or Elevated Push-ups
5 Deadlifts (65-95/45-65 lbs)

CFF PHOTOS: APRIL 2015

CROSSFIT MONDAY 4/20/2015:


Five sets for times:

Rx:
Row 500 meters
6 Thrusters 135/95 lbs
12 Chest-to-Bar Pull-Ups
Rest 3 minutes

Competition:
Row 500 meters
6 Thrusters 115/75 lbs
6 Chest-to-Bar Pull-Ups or 12 Pull-ups
Rest 3 minutes

Performance:
Row 500 meters
6 Thrusters 65-95/45-65 lbs
6 Pull-Ups or 12 Banded Pull-ups or 12 Ring Rows
Rest 3 minutes

Fitness: Row 500 meters
6 Thrusters 45/35 lbs
12 Ring Rows
Rest 3 minutes

CFF MARCH PHOTOS

CFF MARCH PHOTOS

CrossFit:

Four rounds for time:

Rx:
6 Hang Power Snatches (115/75#)
9 Box Jumps (24″/20″)
12 Hand-Release Push-Ups

Competition:
6 Hang Power Snatches (95/65#)
9 Box Jumps (24″/20″)
12 Hand-Release Push-Ups

Performance:
6 Hang Power Snatches (65-75/45-55#)
9 Box Jumps (20″/16″)
12 Elevated Push-Ups

Fitness:
6 Hang Power Snatches (35-45/25-35#)
9 Box Jumps (16″/12″)
12 Elevated Push-Ups

FOREST FIRE 15.4 PHOTOS

CrossFit:

Part A)
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – All levels
Deadlift x 5 reps
(Loading per set (by %): 60, 65, 70, 75, 80)
Minute 2 –  
Rx: 2 Legless Rope Climbs or 1 legless + 1 standard rope climb if necessary
Competition: 2 Rope Climbs
Performance: 1 Rope Climb or 3 Ground to Standing (Strict)
Fitness: 3 Ground to Standing
Minute 3 – 
Rx: 45 second L-Sit Hold (If you need to break it up, do 20/15/10 with 5 second breaks between clusters)
Competition: 30 seconds
Performance: Max effort hold (Tuck OK)
Fitness: Max effort hold (Tuck OK)

 5 minutes rest

Part B)

Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 
Rx: 20 Walking Lunges with Kettlebell Farmer’s Carry (70/53 lbs)
Competition: (53/35 lbs)
Performance: (35/26 lbs)
Fitness: (26/17 lbs)
Minute 2 – 
Rx: Toes to Bar x 12 reps
Competition: 8-10 reps
Performance: 6 Toes to Bar or 10 Toes as High as possible
Fitness: 10 Knee raises
Minute 3 – All levels
Bench Press x 5 reps
(Loading per set (by %): 60, 65, 70, 75, 80)