August 6, 2018

Performance/Fitness

"Mann Gulch Fire Drill"

Tabata Air Squats

Tabata Push ups

Tabata Lunges

Tabata Sit ups

Tabata Mt. climbers


The Mann Gulch fire was a wildfire reported on August 5, 1949 in a gulch located along the upper Missouri River in the Gates of the Mountains Wilderness (then known as the Gates of the Mountains Wild Area), Helena National Forest, in the state of Montana in the United States. A team of 15 smokejumpers parachuted into the area on the afternoon of August 5, 1949 to fight the fire, rendezvousing with a former smokejumper who was employed as a fire guard at the nearby campground. As the team approached the fire to begin fighting it, unexpected high winds caused the fire to suddenly expand, cutting off the men's route and forcing them back uphill. During the next few minutes, a "blow-up" of the fire covered 3,000 acres (1,200 ha) in ten minutes, claiming the lives of 13 firefighters, including 12 of the smokejumpers. Only three of the smokejumpers survived. The fire would continue for five more days before being controlled. From Wikipedia, the free encyclopedia

July 28, 2018

With a partner, complete as many rounds and reps as possible in 20 minutes of:
400 meter Run
10 Pull-Ups
10 Toes-to-Bars
10 Overhead Walking Lunges 45/35 barbell


Partner A runs 400 meters while Partner B completes as many rounds as possible of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A returns from the run, partners tag and switch places.

July 27, 2018

Snatch Grip Deadlifts

3-3-3-3-3

Performance

Complete as many rounds and reps as possible in 8 mins of:

5 Power snatches 95/65

10 Back squats 95/65

10 Bar facing burpees

Fitness

Complete as many rounds and reps as possible in 8 mins of:

5 Power snatches 75/55

10 Back squats 75/55

10 Burpees

July 26, 2018

Performance

"Saman"

8 rounds for time of:

13 Deadlifts 185/125

17 Wall Balls 20/14

400 meter run

Fitness

13 Deadlifts 135/95

17 Wall Balls 14/10

400 meter run


This is a workout dedicated to a hero of Thailand and CrossFit Chiang Mai. Saman Kunan, A Thai Navy Seal sadly died during this mission to rescue 12 boys and their coach who were stuck in a cave for 17 days. The reason for this exact workout is: 8 rounds because they were 3.2 km inside the cave 400 m x 8 = 3.2 13 for the boys and their coach. 17 for the amount of days they were trapped inside the cave.

Free Day Partner Workout!

With a partner, complete as many rounds and reps as possible in 25 minutes of the following:
200 meter run (together)
10 Push ups
10 Sit ups
10 Air squats
10 Burpees
10 Jumping Jacks
10 Mt. climbers


Begin each round with both partners running 200 meters together. One partner must hold a plank while the other partner accumulates reps. Partners switch places EMOM.

Team workout!

In Teams of 3, accumulate as many reps/calories as possible in 30 minutes of:
Ground to Overhead 135/95
Row
Assault Bike


The team workout today will be performed in teams of 3! The workout today is simple, accumulate as many reps and calories as you and your teammates can in 30 minutes. The tricky part is that you all can switch at will meaning you all will have to have a plan going into the workout with the possibility of switching up that plan at some point. You may have multiple barbells for the ground to overhead and may snatch or clean and jerk for those. Courtesy of CrossFit Recursive. 

June 29, 2018

Bench Press

5-5-5-5-5

Performance

Complete as many rounds as possible in 12 mins of:
12 Push-ups
12 Pistols
12 Dumbbell Snatches 50/35

Fitness

Complete as many rounds as possible in 12 mins of:
10 Push-ups
10 Walking lunges with dumbbell
10 Dumbbell Snatches 35/25

June 25, 2018

Performance/Fitness

CrossFit Games Open 14.5/16.5

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

June 23, 2018

With a partner complete the following workout for time:

Workout A
21-15-9
Burpees
Box Jumps 24/20
Kettlebell Swings 53/35
400m Run

Workout B
21-15-9
Pull Ups
Deadlifts 185/135
Push Press 75/55
400 M Run


Partners: One partner completes 21 of each "A"  exercise while the other partner completes 21 of each "B"  then both partners run the 400m together. Then they swap and do 21 of the alternate workout (you do what your partner just did).  Then 400m  run.  Then 15 and then 9 of each doing the same.

June 21, 2018

Bench Press

10-10-10-10-10

Performance

Complete as many rounds as possible in 10 minutes of:
Box Jumps 24/20
Pull ups

Fitness

Complete as many rounds as possible in 10 minutes of:
Box Jumps 20/18
Pull ups

Start with one rep of each movement. Add one rep each round.

June 20, 2018

Performance

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls 135/95
10 push presses 135/95

Fitness

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls 115/75
10 push presses 115/75

June 18, 2018

Deadlift

10-10-10-10-10

Performance

Complete as many rounds and reps as possible in 8 minutes of:
6 Thrusters 95/65
12 Kettlebell swings 53/35

Fitness

Complete as many rounds and reps as possible in 8 minutes of:
6 Thrusters 75/55
12 Kettlebell swings 35/25

June 13, 2018

Performance & Fitness

With a running clock, every minute perform 1 lift and add 10 lbs.


Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.