“Nate”
AMRAP in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (m:70lb,f:45lb)
Post rounds and thoughts to comments.
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Best Fight Scene Ever? Lol.
Sep 012010
Aug 312010
AMRAP in 20 minutes of:
5 Thrusters (m:95lb,f:65lb)
7 Hang Power Cleans (m:95lb,f:65lb)
10 Sumo Deadlift High Pulls (m:95lb,f:65lb)
Post rounds and thoughts to comments.
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Am I the meanest? Am I the prettiest? Am I the baddest mofo lowdown around this town?
Well, who am I?
Aug 302010
For time:
Row 1000m
25 DB Renegade Man-Makers* (m:35s,f:25s)
Run 800m
(*1 Man-Maker = 1 DB in each hand at sides, start in standing position, squat down and place DBs on ground still holding them, jump feet back to push-up position, execute 1 push-up, execute 1-arm DB row with each arm, jump feet forward, execute DB squat clean, execute DB thruster from catch position, bring DBs back to sides.)
Post time and thoughts to comments.
Aug 292010
“Bugaboo”
For time:
200 Thrusters (m:75lb,f:45lb)
Post time and thoughts to comments.
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CrossFit Champions is proud to once again participate in this incredible awareness WOD for an incredible cause!
We will be hosting this WOD on Saturday, August 28th, 2010 at our gym.
From Shane and Karen Gibson of CrossFit Albuquerque:
Please join us as we do this special WOD on August 28th in memoriam of Benjamin “Bugaboo” Abruzzo III to raise awareness and donations for Spinal Muscular Atrophy (SMA). “Bugaboo” lived for just 200 days before he lost his battle with SMA on December 29th, 2005.
So many other children and families are affected yet knowledge and awareness is very low.
Please read the words in the post below from “Bugaboo”s father who has lost 2 children to this terrible disease. Also take a look at previous posts below from our efforts with this cause last year and the list of CrossFit affiliates who helped out last year. We hope to grow this event each year with your help.
I believe everything happens for a reason and I believe that the CrossFit community has the power to spread the word and raise some donations to fight SMA.
The first step in fighting for any cause is raising awareness by spreading the word. This year we are asking that each participating affiliate raise $200, one dollar for each day that “Bugaboo” was alive. All donations made online will come with a receipt and will be tax deductible. If you are interested, please find a participating affiliate near you, or find an affiliate near you and ask them to participate!
CLICK HERE TO GO TO THE FSMA DONATION SITE PLEASE!
If you can’t make it to a participating CrossFit affiliate, all we ask of you, is wherever you are on or around August 28th, do this WOD and PLEASE COME BACK TO THE SMA SITE AND POST YOUR TIME, LOADS AND THOUGHTS TO COMMENTS so we can see who all we reached, then go to the donation site and give what you can. Tell everyone you can why you are doing “Bugaboo” and send the link to this site to everyone you can.
3-2-1-GO!
For more information, please visit the SMA Awareness Blog.
Full album on Picasa: http://picasaweb.google.com/cfcmatt/82810Bugaboo#
Aug 262010
Hang Power Clean 1-1-1-1-1-1-1
Then after a short rest,
Tabata Push-ups
8 intervals of 20 seconds max effort work followed by 10 seconds rest. Score = total number of all reps.
Post hang power clean loads and tabata push-up score and thoughts to comments.
Skill Day / Level Test Day
Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.
Choices include:
- Work on new movements and/or skills you are having trouble with.
- Test out on items on your Athletic Skill Level Sheets.
- Work on a new PR on a given lift or movement.
- Perform a WOD you have been wanting to try or repeat.
The CFC Instructors will be on hand all day to help you with whatever you wish to work on. But, again, understand that the emphasis of the day will be skills/movements and testing. If you wish to perform a WOD, please do your best to get everything set up on your own but have an Instructor sign off on the WOD and your set up and/or weights before you actually start.
Post your days activities and thoughts to comments.
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Competitive athletes: This is the kind of day you MUST take advantage of to work on any holes you may have in your CrossFit game!
Aug 242010
For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time and thoughts to comments.
Aug 232010
Push Press 3-3-3-3-3
then after a short rest
“Karen”
For time:
150 Wall Ball Shots (m:20lb,f:14lb)
Post push press loads, karen time and thoughts to comments.
Aug 222010
“Fight Gone Bad” – Championship Rounds!
Five 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort.
The stations are:
Wall Ball Shots (m:20lb,f:14lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20in box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Post score and thoughts to comments.
Check out the rest of the pics in the gallery!
Aug 212010
3rd Team WOD from the Texas Throwdown
For time, 4 member team complete the following:
(only 1 athlete can be working at a time)
100 Wall Ball Shots (m:20lb,f:14lb)
100 DB Swings (m:53lb,f:35lb)
100 Burpees
Row 2000m
Post team, time and thoughts to comments.
Aug 192010
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 1-foot Burpees (the burpee’s jump is 1 ft off the ground)
Post time and thoughts to comments.
Check out the rest of the pics in the gallery!
Aug 182010
Double Unders for 2 minutes
Sit-ups for 2 minutes
Double Unders for 90 seconds
Sit-ups for 90 seconds
Double Unders for 1-minute
Sit-ups for 1-minute
Double Unders for 30 seconds
Sit-ups for 30 seconds
Post number of double unders and number of sit-ups and thoughts to comments.
Aug 172010
Clean & Jerk
1-1-1-1-1
Post loads and thoughts to comments.
Check out the rest of the pics in the gallery!
Aug 162010
Compare to 8-5-10
“Fight Gone Bad”
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort.
The stations are:
Wall Ball Shots (m:20lb,f:14lb)(m:10ft target,f:8ft target)(Reps)
Sumo Deadlift High-pull (m:75lb,f:55lb)(Reps)
Box Jumps (20in box)(Reps)
Push Press (m:75lb,f:55lb)(Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Post score and thoughts to comments.
Aug 152010
Front Squat 3-3-3-3-3
Then, after a short rest
AMRAP in 7 minutes of:
10 KB Swings (m:53lb,f:35lb)
10 Burpees
Post front squat loads, amrap score (completed rounds + extra reps) and thoughts to comments.
Check out the rest of the WOD pics in the gallery!
Aug 132010
Teams of 3-5, complete the following relay for time:
Each member must complete, one at a time -
Run 200m
15 Jumping Squats
Each member must complete, one at a time -
Run 200m
15 Wall Ball Shots (m:20lb,f:14lb)
Each member must complete, one at a time -
Run 200m
15 KB Swings (m:53lb,f:35lb)
Each member must complete, one at a time -
Run 200m
15 Burpees
Post team, time and thoughts to comments.
Aug 122010
CFChampions athletes: please remember, we have a limited schedule on Friday 8-13-10.
5:00 a.m. CrossFit class
9:30 a.m. CrossFit class
5:30 p.m. CrossFit class
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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of completed minutes, and thoughts, to comments.
Skill Day / Level Test Day
Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.
Choices include:
- Work on new movements and/or skills you are having trouble with.
- Test out on items on your Athletic Skill Level Sheets.
- Work on a new PR on a given lift or movement.
- Perform a WOD you have been wanting to try or repeat.
The CFC Instructors will be on hand all day to help you with whatever you wish to work on. But, again, understand that the emphasis of the day will be skills/movements and testing. If you wish to perform a WOD, please do your best to get everything set up on your own but have an Instructor sign off on the WOD and your set up and/or weights before you actually start.
Post your days activities and thoughts to comments.
Aug 102010
Fight Gone HEAVY
Three 5-minute rounds, with a 1-minute break between rounds. In this workout you move from each of five stations after a minute of max effort. The stations are:
Goblet Squats (m:53lb,f:35lb)(Reps)
Power Cleans (m:135lb,f:95lb)(Reps)
Box Jumps (m:30in,f:24in)(Reps)
Push Press (m:95lb,f:75lb)(Reps)
Row (damper on 1) (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete(s) must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Your workout score equals the sum of all your reps and calories from all rounds.
Post score and thoughts to comments.
Check out the rest of the pics in the gallery!
