CrossFit Middle Tennessee

2/17/12

2012-02-16T21:06:00.002-06:00

For time:

50 OHS @95/65
25 Burpee Tuck Jumps
800 m Run

2.16.12

2012-02-15T20:18:00.003-06:00

5 Cycles, 2 Min Rest B/W cycles:

4 Min AMRAP:

3 Power Cleans (135/95)
10 ABMAT
10 K2E's

Total Complete Rounds for Score

2.15.12

2012-02-14T19:50:00.002-06:00

4 RFT:

Run 400m
50 Air Squats

2.14.12

2012-02-13T20:09:00.002-06:00

Complete 4 RFT:

2 Push Press (135/95)
2 Strict Pull Ups
4 Push Press
4 Strict Pull Ups
6 Push Press
6 Strict Pull Ups

*you must clean bar from the ground, no racks can be used.
** If you scale pull ups with bands or rings, do 2 for 1. Absolutely zero kipping is allowed.

2.13.12

2012-02-12T20:04:00.002-06:00

8 Min AMRAP:

5 Burpees
8 Wall Ball (20/14)

rest 4 Min

21-15-9:
KB Swings (53/35)
Hand-Release Push Ups

2.10.12

2012-02-09T20:01:00.002-06:00

Skill:
10 Min of Handstand/Handstand Push Up work

5 RFT:

50 Ft. Bear Crawl
20 4-count Mountain Climbers
20 Doubleunders

2.9.12

2012-02-08T20:15:00.002-06:00

For Time:

50 Body Weight Back Squats
50 Box Jumps (24/20)
50 ABMAT w/ Med Ball (20/14)

2.8.12

2012-02-07T20:19:00.002-06:00

For Time:

Run 1 Mile
30 Burpees
Row 300m
30 Wall Ball (20/14)
30 Goblet Lunges (53/35)

2.7.12

2012-02-06T20:20:00.002-06:00

Press
1-1-1-1-1
(you have 5 attempts to achieve a 1 rep max press, go up each set until you reach the weight with which you can only achieve one successful rep.)

then

3 RFT:
10 Push Press (95/65)
15 KB Swings (53/35)

2.6.12

2012-02-05T20:34:00.003-06:00

3 Cycles, 1 Min rest between cycles:

5 Min AMRAP:
5 Pull Ups
10 Burpee-Deadlift (135/95)

Total complete rounds for each 5 min cycle for score.

2.3.12

2012-02-02T20:27:00.002-06:00

Deadlift
3-3-3

then

21-15-9 of:
Deadlift (225/155)
Knees 2 Elbows

2/2/12

2012-02-01T20:03:00.002-06:00

For Time:

50 Pull Ups
Run 200m
50 Ring Dips
Run 400m
50 Hand Release Push Ups
Run 800m

2/1/12

2012-01-31T20:23:00.002-06:00

20 Min AMRAP:

3 Power Cleans (135/95)
9 Front Squats
12 ABMAT Sit Ups

1/31/12

2012-01-30T19:59:00.004-06:00

For Time:

21 Push Press (95/65)
Run 400m
18 Push Press
Run 400m
15 Push Press
Run 400m
12 Push Press
Run 400m

1.30.12

2012-01-29T18:30:00.002-06:00

10 RFT:

5 Burpees
10 KB Swings (53/35)

rest 3 Min

For Time:

Row 500m
Run 800m

1/28/12

2012-01-28T13:43:00.002-06:00

2 RFT;
3 rabbit hill sprints(done as a relay; each person runs 3x)
60 KB snatch
50 Push up
40 wall ball 20/14
30 TnG Power Clean@95/65
20 HSPU
50 DBl. unders

*Must maintain hands on the bar while in motion. No dropping bar from shoulder.

1/27/12

2012-01-26T19:52:00.005-06:00

A. Kettlebell latter @53/35

1-2-3-4-5-4-3-2-1

B. For Reps:
1 minute clean and jerk @135/95
1 minute Burpees
1 minute Row for calories
1 minute Burpees
1 minute clean and jerk

Rest 5 minutes

C. Run 1 mile

1.26.11

2012-01-25T20:12:00.002-06:00

Back Squat
3-3-3-3-3

then

For 10 Minutes do:
5 Jumping Squats
5 Pull Ups
on the minute every minute.

Do 5 Burpees at the end for every minute you do not complete the reps.

1.25.12

2012-01-24T19:30:00.002-06:00

1000m Max Effort Row For Time:

rest 2 Min

8 Min AMRAP:
10 Push Press (95/65)
10 SDHP

Total reps for score

rest 2 Min

4 Min Max Box Jumps (24/20)

1.24.12

2012-01-23T19:29:00.002-06:00

For Time:

20 Burpees
50 ABMAT
Run 800m
20 HSPU
50 Squats
Run 800m
20 HR Push Ups
50 Walking Lunge Strides (total)

1.23.12

2012-01-22T20:54:00.002-06:00

5 RFT:

3 Deadlift (275/185)
9 Pull Ups
12 One Arm KB Push Press (total, 53/35)

1/20/12

2012-01-19T19:52:00.004-06:00

"Nicole"

20 min. Amrap of:

400m run

max rep pull ups

*when your hands come off the bar; that round is finished. Score is total pull ups.

1.19.12

2012-01-18T20:09:00.002-06:00

5 RFT:

5 Hang Power Clean and Jerk (95/65)
5 Front Squats
5 Hang Power Snatch
5 Overhead Squats

*every time the bar touches the ground do 3 burpee-tuck jumps. If you never set the bar down, subtract 1 minute from your total time.

1.18.12

2012-01-17T20:18:00.002-06:00

5 Min Max Sit ups
rest 2 min
5 Min Max Burpees
rest 2 min
5 Min Max Wall Ball (20/14)
rest 2 min
Run 800m for time

-Record each movement separately. Do them in any order you want, but you must run the 800m last.

1.17.12

2012-01-16T20:14:00.002-06:00

"The Chief"

5 Cycles/1 Min Rest Between Cycles

3 Min AMRAP:

3 Power Cleans (135/95)
6 Push Ups
9 Squats

Total Rounds for all 5 Cycles for score.

1.16.12

2012-01-15T19:23:00.002-06:00

7 Min AMRAP:

10 Deadlift (135/95)
10 Bar-Facing Burpees

rest 5 Min

10 Min AMRAP:
10 Pull Ups
10 KB Swings (53/35)

Score each AMRAP separately.

1.13.12

2012-01-12T21:00:00.000-06:00

"Jackie"

For Time:
Row 1000m
50 Thrusters (45)
30 Pull Ups

1.12.12

2012-01-11T19:23:00.002-06:00

For Time:

With a continuously running clock, do...

3 rounds of:
15 K2E's
15 4-count Mountain Climbers

rest 2 min

Row 1200m

rest 2 min

3 rounds of:
20 Goblet Squats (53/35)
20 Box Jumps (24/20)
20 Push Ups

- Do any of these in the order they are available. Subtract the 4 min of rest for your total time.

1.11.12

2012-01-10T19:48:00.002-06:00

For Time:

25 KB Swings (53/35)
then
10 Rounds of:
5 Pull Ups
10 Lunges (total)
then
25 KB Swings

1.10.12

2012-01-09T19:53:00.003-06:00

20 Min AMRAP:

10 Burpees
15 Wall Ball (20/14)
20 Hand Release Push Ups

1.9.12

2012-01-08T19:57:00.002-06:00

Deadlift
1-1-1-1-1

then

3 RFT:

Run 400m
15 Deadlift (135/95)

1.7.12

2012-01-07T13:48:00.002-06:00

Teams of 4:

For Time:

Run 800m
200 Squats
300 ABMAT

then
Run 400m
then

5 Rounds of:
20 HSPU
30 KB Swings (53/35)

then
Run 800m

1.6.12

2012-01-05T20:44:00.002-06:00

3 RFT:

Run 200 m

5 back squats @ 95/65

10 TGU @ 35/25

15 burpees

1.5.12

2012-01-04T20:06:00.002-06:00

For Time:

80 Push Ups
70 Box Jumps
60 Pull Ups
Row 500m

1.4.12

2012-01-03T20:28:00.002-06:00

"10,000/7,000 Lbs"

For Time:

Load a barbell with any weight you want, and complete enough ground to overhead reps to equal 10k lbs for men, 7k lbs for women.

You may snatch, or clean and jerk. You may not change the weight once you begin.

Post your weight, rep numbers, and time for score.

1.3.12

2012-01-02T19:17:00.001-06:00

5 RFT:

21 KB Swings (53/35)
21 ABMAT
21 Wall Ball (20/14)

12.29.11

2011-12-28T20:35:00.002-06:00

For Time:

800m Run

then

21-15-9 of:
Power Clean (115/85)
Wall Ball (20/14)

then

800m Run

12.28.11

2011-12-27T20:06:00.001-06:00

"J-DAM"

5 RFT:

10 Deadlift (225/155)
10 DB/KB Push Press (35/25)

12.27.11

2011-12-26T19:22:00.002-06:00

For time:

30-20-10-5 of:

KB Swings (53/35)
Pull Ups
Burpees

Merry Christmas!!!

2011-12-24T16:03:00.001-06:00

Have a safe and merry one. See you guys on Tuesday.

12.22.11

2011-12-21T19:55:00.002-06:00

"THE 12 DAYS OF CHRISTMAS!!!"

Come on in and celebrate!..

You'll love it.

12.21.11

2011-12-20T20:23:00.003-06:00

21-15-9:

Snatch (muscle, power, or squat - from the ground) (95/65)
Knees to Elbows

12.20.11

2011-12-19T19:35:00.002-06:00

Skill Work: (15 min)
Handstand Work (wall walks, holds, HSPU - work on which ever you need to)

For Time:

20 Burpee Plate Jumps (land on plate, clap at top)
30 Sit Ups (no abmat)
40 Hand-Release Push Ups
50 Plate Ground to Overhead (45/25)
70 Air Squats

12.19.11

2011-12-18T19:11:00.002-06:00

For Time:

Run 800m
30 Walking Lunge Steps (total)
30 Deadlift (225/155)
30 KB Swings (53/35)
Run 800m

12/16/11

2011-12-15T20:26:00.002-06:00

5 RFT:

5 Burpees
10 Flutter kicks(4 count)
15 Push ups
25 sit ups

12.15.11

2011-12-14T20:28:00.003-06:00

Push Press
3-3-1-1-1

then

5 RFT:
5 KB Snatch Right Arm (53/35)
5 KB Snatch Left Arm
10 HSPU

12.14.11

2011-12-13T20:12:00.002-06:00

3 RFT:

20 Wall Ball
20 Pull Ups
50 ABMAT

12.13.11

2011-12-12T19:57:00.002-06:00

Deadlift
1-1-1-1-1

then

7 Min AMRAP

5 SDHP (95/65)
10 Hand Release Push Ups

12.12.11

2011-12-11T19:00:00.002-06:00

4 RFT:

Run 400m
10 Burpees
15 KB Swings (53/35)
20 Squats

12/9/11

2011-12-08T20:43:00.002-06:00

Deadlift @65% BW
21-15-9
Atomic sit ups
9-15-21
Row for calories
15-12-9

This is performed as a ladder in a 3 RFT wod format. The first round will be 21 deadlift, 9 Atomic sit-ups and a 15 cal. row, etc.

12/8/11

2011-12-07T19:46:00.002-06:00

Every minute for 30 minutes perform:

3 Thrusters @65/45
6 Pull ups
9 Box jumps 24/20

With a running clock, complete one(1) round per minute for the entirety of the wod. Your score=the last completed round. For example, if you get to minute 16 and can't complete all the reps; 15 is your score. Can you make it to 30?

12.7.11

2011-12-06T20:01:00.001-06:00

Power Clean
1-1-1-1-1

then

Max Effort 1000m Row

12.6.11

2011-12-05T19:51:00.003-06:00

"Blake"

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

4 RFT:
100 ft. Walking Plate Overhead Lunge (45/25)
30 Box Jumps (24"/20")
20 Wall Ball (20/14)
10 Handstand Push Ups

12.5.11

2011-12-04T19:46:00.002-06:00

For Time:

5 Burpee/Plate Clean and Press (45/25)
20 Pull Ups
10 Burpee/Plate C&P
15 Pull Ups
15 Burpee/Plate C&P
10 Pull Ups
20 Burpee/Plate C&P
5 Pull Ups

*Burpee/Plate C&P = Start with Plate on the floor, hands on the plate, do a burpee chest to the plate. As you return up from the ground, clean the plate off the floor and press it overhead. That equals one burpee/plate C&P.

12/3/11

2011-12-03T12:48:00.002-06:00

2RFT of:

50 Burpees
3 Rabbit Hill sprints
50 squats
3 Rabbit Hill sprints
50 Push ups
3 Rabbit Hill sprints
50 Wall Ball

after both rounds are complete then:
400m run

This wod is performed as a relay in teams of 2. During movements each person must complete one rep before their partner can do the next one. I.E., Partner A does a burpee, then partner B does one until reps are complete. The sprints and final run are performed like wise. One person runs at a time.

12.2.11

2011-12-01T20:12:00.002-06:00

For time:

Run 800m
30 KB SDHP (53/35)
30 ABMAT
30 Burpees
30 Pull Ups
30 Box jumps (24/20)
30 Hand Release Push-ups

12.1.11

2011-11-30T19:43:00.001-06:00

"Diane"

21-15-9:
Deadlift (225/155)
Handstand Push Ups

11.30.11

2011-11-29T20:19:00.001-06:00

5 RFT:

10 Burpees
15 Knees to Elbows
20 KB Swings (53/35)

11.29.11

2011-11-28T20:23:00.002-06:00

Back Squat
80% of 1 RM
3 x 5

then

10 Min AMRAP:
10 Jumping Squats
10 Overhead Plate Lunge Each Leg (45/25)

11.28.11

2011-11-27T18:57:00.002-06:00

4 RFT:

20 Wall Ball (20/14)
10 DB Push Press Right Arm (35/20)
10 DB Push Press Left Arm
20 Hand Release Push Ups

11/23/11

2011-11-22T20:45:00.002-06:00

5 RFT of:

12 bar-facing burpees
6 OHS @ 95/65
3 Power Cleans @ 95/65

11.22.11

2011-11-21T19:57:00.001-06:00

"Cindy"

20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

11.21.11

2011-11-20T19:55:00.001-06:00

21-15-9 of:

Front Squats (135/95)
KB Swings (53/35)

11/19/11

2011-11-19T12:36:00.004-06:00

Team 300

400m run
25 pull ups
50 deadlifts @135/95
400 m run
50 push ups
50 box jumps 24/20
400m run
50 toes-to-bar
50 clean and jerks w/KB @ 35/25
400m run
25 pull ups

Teams of 2. Both run and only 1 works at a time. Both must be present to begin each movement.

2011-11-19T10:08:00.003-06:00

Attn. Members. We have placed a Toys for Tots donation box at the gym.

"Marine Toys for Tots mission is to collect new, unwrapped toys from now until December 17th and distribute those toys as Christmas gifts to needy children in the Nashville, TN community.

Please contact Justin Christos @ 904.505.3521 for more details or place you donation of new, unwrapped toys in the collection box @ CrossFit Middle Tennessee which will be picked up on December 17th."

11/18/11

2011-11-17T21:14:00.004-06:00

7RFT

Box Jumps 24/20
SDHP 95/65
Push Press 95/65
Wall Ball 20/14

Each station is 30 seconds in duration with a 30 second rest between rounds. Your score is total reps for each round.

11.17.11

2011-11-16T19:04:00.001-06:00

5 RFT:

5 Deadlift (275/195)
10 Burpees

11.16.11

2011-11-15T20:18:00.002-06:00

"ANGIE"

For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

*No partitioning. You must complete all of one movement before you move on to the next.

11.15.11

2011-11-14T20:34:00.002-06:00

"Death by Power Cleans"
(155/110)
One the first minute, do 1 power clean (these are all from the ground to the shoulder),
2 the second minute, 3 the third minute, etc.

Continue until you can no longer complete the number of cleans that corresponds to the minute. Score is your highest minute number you complete.

11.14.11

2011-11-13T18:44:00.002-06:00

15 Min AMRAP:

10 KB Goblet Squats (53/35)
10 KB Swings
10 KB Snatch (Total)

* KB Can not touch the ground. If it does, it's an immediate 10 Burpee penalty.

11.11.11

2011-11-10T20:16:00.003-06:00

We thank all those who serve, or have served this great nation.

Thank you seems to small for all you do.

Come on in to honor these true American heroes. The WOD will be waiting for you.

11.10,11

2011-11-09T19:51:00.001-06:00

5 RFT:

6 Push Press (135/95)
18 Box Jumps (24/20)

11.9.11

2011-11-08T19:50:00.002-06:00

For Time:

70 Lunges (total)
60 ABMAT
50 Overhead Squats (95/65)
40 HR Push Ups
30 Knees to Elbows
20 Squat Cleans (95/65)

11.8.11

2011-11-07T19:44:00.002-06:00

20 Min AMRAP:

5 Burpees
10 Wall Ball (20/14)
5 Burpees
10 KB Swings (53/35)

11.7.11

2011-11-06T19:32:00.002-06:00

For Time:

Run 400m
then
4 Rounds of:
5 Ground to Overhead (135/95)(can be clean and jerk or snatch)
10 Pull Ups
then
Run 400m

11/4/11

2011-11-03T21:09:00.003-05:00

7 minute amrap:
7 HR push up
5 deadlift @ 135/95

1 min. rest

7 minute amrap:
7 T2B
5 Ground-to-overhead @135/95

1 min. rest

7 min. amrap
7 burpee bar touches
5 pull ups

11.3.11

2011-11-02T19:32:00.002-05:00

Back Squat:
10 Min to find your 3RM

then

3 RFT:
25 Air Squats
15 ft Broad Jump x 3
10 Box Jumps (24/20)

11.2.11

2011-11-01T20:10:00.001-05:00

21-15-9:

Sumo Deadlift High Pulls (95/65)
Pull Ups
ABMAT

11.1.11

2011-10-31T19:37:00.001-05:00

20 Min AMRAP:

Run 400m
10 Push Press (115/85)
10 Hang Power Cleans (115/85)

10.31.11

2011-10-30T18:35:00.002-05:00

"Karen"

150 Wall Ball For Time (20/14)

10/28/11

2011-10-27T20:04:00.002-05:00

30 RFT OF:

2 Burpee box jumps
1 Clean and jerk @ 115/85

11.27.11

2011-10-26T19:47:00.002-05:00

The Bell from Hell

For time: 
53 KB swing (53/35)
53 KB SDHP
53 KB Snatch
53 KB Push Press

10.26.11

2011-10-25T19:48:00.002-05:00

500m Row Max Effort

then

21-15-9:
Wall Ball (20/14)
Lateral Burpees

10.25.11

2011-10-24T19:25:00.003-05:00

"Bradshaw"

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10 rounds for time of:
3 Handstand push-ups
6 Deadlift (225/155)
12 Pull-ups
24 Double-unders

10.24.11

2011-10-23T19:08:00.002-05:00

For Time:

10-9-8-7-6-5-4-3-2-1 of:
Front Squat (95/65)
ABMAT

10/21/11

2011-10-20T19:59:00.001-05:00

"NANCY"

5 RFT of:

400m Run
15 OHS @ 95 lbs

10.20.11

2011-10-19T19:22:00.003-05:00

6 Cycles, 3 min per cycle:
Rest 2 Min Between Cycles

3 Deadlift @ 80% of 1RM
Sprint 100m (door to street and back)
Burpees for the remainder of the
3 Minutes.

Score is number of burpees per cycle.

10.19.11

2011-10-18T19:22:00.002-05:00

For Time:

50 ABMAT
25 Box Jumps
50 ABMAT
25 Pull Ups (2 for 1 jumping)
50 ABMAT
25 Handstand Push Ups (scale 5 30sec handstand holds)

10.18.11

2011-10-17T19:17:00.001-05:00

4 RFT:

Run 200m
10 Thrusters (95/65)
15 KB Swings (53/35)

10.17.11

2011-10-16T18:28:00.002-05:00

"The Chief"

5 Cycles, 3 Min AMRAP each cycle, 1 min rest between cycles

3 Min AMRAP:
3 Power Cleans (135/95) from the ground
6 Push Ups, chest to ground
9 Air Squats

10/15/11

2011-10-15T12:57:00.003-05:00

10.14.11

2011-10-13T19:41:00.003-05:00

4 RFT:

Run 400m
15 Knees to Elbows

10.13.11

2011-10-12T19:36:00.002-05:00

7 Min AMRAP:

3 Squats Cleans (135/95)
20 ABMAT
*total reps for score

rest 2 Minutes

5 Min AMRAP:

10 Plate Lunges (45/25, total)
20 Air Squats
*total reps for score

rest 2 Minutes

3 Min Max Double Unders

10.12.11

2011-10-11T19:58:00.002-05:00

5 RFT:

Sprint 200m
25 Burpees
25 Wall Ball (20/14)

10.11.11

2011-10-10T19:47:00.002-05:00

For time:

Run 800m
then
4 Rounds:
15 KB Swings (53/35)
15 SDHP (53/35)
15 Box Jumps (24/20)

10.10.11

2011-10-09T19:22:00.002-05:00

10 Rounds for Time:

10 Pull Ups
10 Hand-Release Push Ups

*For those scaling pull ups, do 2 for 1 jumping pull ups. Use the pull though/arch, and push back/crunch before you jump your chin over the bar and push away to return to the box, and repeat.

10.7.11

2011-10-06T20:14:00.003-05:00

*New T Shirts, $25.00 per shirt all sizes. Pre Orders Only this run.

__________________________
3 RFT:

10 Back Squats (95/65)
10 KB Snatch Rt. Arm (53/35, from the high hang)
10 Back Squats
10 KB Snatch Lt. Arm

10.6.11

2011-10-05T20:24:00.002-05:00

For Time:

Run 400m
21 Push Press (115/85)
21 SDHP (115/85)
Run 400m
15 Push Press
15 SDHP
Run 400m
9 Push Press
9 SDHP

10.5.11

2011-10-04T20:02:00.002-05:00

20 Min AMRAP:

10 Hand Release Push Ups
15 Reverse-Drop Box Jumps
20 ABMAT

10.4.11

2011-10-03T20:35:00.002-05:00

For Time:

21-18-15-12-9-6-3:
KB Swings (53/35)
Wall Ball (20/14)

_________________________
Games Prep:

10 sets @ 85% effort:
30 sec Double Unders
30 sec rest
30 sec KBS - 24kg
30 sec rest
30 sec Air Squats
30 sec rest

Skill and Strength:
Deadlift and HSPU