12.29.11

For Time:

800m Run

then

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

then

800m Run

12.28.11

"J-DAM"

5 RFT:

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

12.27.11

For time:

30-20-10-5 of:

KB Swings (53/35)
Pull Ups
Burpees

Merry Christmas!!!

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

12.22.11

"THE 12 DAYS OF CHRISTMAS!!!"

Come on in and celebrate!..

You'll love it.

12.21.11

21-15-9:

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

12.20.11

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

For Time:

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

12/16/11

5 RFT:

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

12.15.11

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

3 RFT:

20 Wall Ball
20 Pull Ups
50 ABMAT

12.13.11

Deadlift
1-1-1-1-1

then

7 Min AMRAP

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

12.12.11

4 RFT:

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

12/9/11

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

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

Power Clean
1-1-1-1-1

then

Max Effort 1000m Row

12.6.11

"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

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

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

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

"Diane"

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

11.30.11

5 RFT:

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

11.29.11

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

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

5 RFT of:

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

11.22.11

"Cindy"

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

11.21.11

21-15-9 of:

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

11/19/11

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.

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

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

5 RFT:

5 Deadlift (275/195)
10 Burpees

11.16.11

"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

"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

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

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

5 RFT:

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

11.9.11

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

20 Min AMRAP:

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

11.7.11

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

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

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

21-15-9:

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

11.1.11

20 Min AMRAP:

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

10.31.11

"Karen"

150 Wall Ball For Time (20/14)

10/28/11

30 RFT OF:

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

11.27.11

The Bell from Hell

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


10.26.11

500m Row Max Effort

then

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

10.25.11

"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

For Time:

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

10/21/11

"NANCY"

5 RFT of:

400m Run
15 OHS @ 95 lbs

10.20.11

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

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)