The WOD - TUES, 01NOV11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

5 rounds for time:
Rx
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is 1/2 bw
  
  
  Intermediate
  
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is up to 1/2 bw
  
  
  Novice
  
• 6x Power snatch
  
• 6x Overhead squats
  
• Sprint 100m
  
  *Bar load is up to 1/4 bw
  

Post time, rounds or load to comments

The WOD - MON, 31OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Push Jerk,1X3 @ 70% 1RM, Push Jerk,2X3 @ 75% 1RM, Slpit Jerk, 2X3 @ 80% 1RM Followed by: Strength: Deadlift, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM Followed by: WOD: GIZMO BEAT THE CLOCK! 10 minute time cap:

Rx
• Run 800m
  
• 10x Burpee pull-ups
  
• 20x Walking lunge steps, each leg
  
• 30x C2D Push-ups
  
• 40x Squats
  
• 50x Double-unders
  

Post time, rounds or load to comments

CHALLENGE WOD!

HALLOWEEN CHALLENGE WOD!!!-31OCT-5NOV

'THE ZOMBIE COMPLEX!'


The following sequence with 95/65# is one Zombie:

• 1 Power Clean
  
• 1 Push Press (Bring bar down on back)
  
• 5 Squats
  
• 1 Thruster (From behind the neck)
  
• 10 Barbell Push ups
  
• 16 Lateral jumps over the bar
  

For time:

• 5 Zombies
  
• Run, 400M
  
• 4 Zombies
  
• Run, 400M
  
• 3 Zombies
  
• Run, 400M
  
• 2 Zombies
  
• Run, 400M
  
• 1 Zombies
  
• Run, 400M
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN 30OCT11

The WOD - SAT, 29OCT11

HALLOWEEN WOD!!!

WOD:
'Oh My Aching Balls*'
*This WOD is BYOP(Bring Your Own Pumpkin!)

4 rounds for time:

• Med ball deadlift, 20/15#, 20 reps
  
• Med ball clean, 20/15#, 20 reps
  
• Med ball push jerk, 20/15#, 20 reps
  
• Med ball run, 400M
  

Post load/time or rounds to comments.

The WOD - FRI, 28OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Snatch,1X3 @ 70% 1RM, Power Snatch, ,2X3 @ 75% 1RM, Snatch, 2X3 @ 80% 1RM
Followed by:

Strength:
Bench Press, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
For time
Advanced*

50x Push-ups

10x Star jumps

50x AbMat Sit-ups

10x Star jumps

50x Jumping Pull ups

10x Star jumps

50x Back Extensions

10x Star jumps

*With a weight vest

Rx

50x Push-ups

10x Star jumps

50x AbMat Sit-ups

10x Star jumps

50x Jumping Pull ups

10x Star jumps

50x Back Extensions

10x Star jumps



Intermediate

40x Push-ups

10x Star jumps

40x AbMat Sit-ups

10x Star jumps

40x Jumping Pull ups

10x Star jumps

40x Back Extensions/Good Mornings (45/30#)

10x Star jumps


Novice

25x Push-ups

10x Star jumps

25x AbMat Sit-ups

10x Star jumps

25x Jumping Pull ups

10x Star jumps

25x Good Mornings (30/15#)/Supermans

10x Star jumps


Post time, rounds or load to comments

The WOD - THUR, 27OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:

NASTY GIRLS 3 rounds for time of:
Rx
• Squats, 50 reps
  
• Muscle ups, 7 reps
  
• Hang power cleans, 135/95#, 10 reps
  
  
  Intermediate
  
• Squats, 30 reps
  
• Jumping Muscle ups, 5 reps
  
• Hang power cleans, 95/65#, 10 reps
  
  
  Novice
  
• Squats, 25 reps
  
• Pull up/Ring Dip, 6 reps each reps
  
• Hang power cleans, 75/55#, 10 reps
  

Post time, rounds or load to comments

---

Nasty Girls...[wmv]

The WOD - WED, 26OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Clean & Jerk,1X3 @ 70% 1RM, Power Clean& Jerk ,2X3 @ 75% 1RM, Clean & Jerk, 2X3 @ 80% 1RM
Followed by:

Strength:
Overhead Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:

5 rounds for time
Advanced
• 10X C2B Pull ups
  
• 5x Front squat, 205/155#
  
• 10x Burpees
  
  
  
  Rx
  
• 10X Pull ups
  
• 5x Front squat, 185/135#
  
• 10x Burpees
  
  
  Intermediate
  
• 10X Banded Pull ups
  
• 5x Front squat, 155/105#
  
• 10x Burpees
  
  
  Novice
  
• 10X Jumping Pull ups
  
• 5x Front squat, 135/85#
  
• 10x Burpees
  
  

Post time, rounds or load to comments

The WOD - TUES, 25OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Skill: TGU, 8 per hand Followed By: WOD:

BLAKE 4 rounds for time: Rx
• 100 feet Overhead walking lunge (45#)
  
• 30x Box jumps (24 inch)
  
• 20x Wall ball (20#)
  
• 10x Handstand push-ups
  
  
  Intermediate
  
• 75 feet Overhead walking lunge (25#)
  
• 30x Box jumps (20 inch)
  
• 20x Wall ball (15#)
  
• 10x Handstand push-ups
  
  
  Novice
  
• 50 feet Overhead walking lunge (10#)
  
• 30x Box jumps (18 inch)
  
• 20x Wall ball (15#)
  
• 10x Handstand push-ups
  

Followed By: Skill: L-sit, 5 X 20 sec holds Post time, rounds or load to comments

CHALLENGE WOD!

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

CHALLENGE WOD, 24-29OCT11
For time: Rx

• HSPU, 21 reps
  
• Ring Dips, 21 reps
  
• Push Up, 21 reps
  
• Run, 1 Mile
  
• HSPU, 15 reps
  
• Ring Dips, 15 reps
  
• Push Up, 15 reps
  
• Row, 2 Kilometers
  
• HSPU, 9 reps
  
• Ring Dips, 9 reps
  
• Push Up, 9 reps
  
• Run, 1 Mile
  

Post time, rounds or load to comments

The WOD - MON, 24OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Hang Power Snatch,1X3 @ 70% 1RM, Power Snatch,2X3 @ 75% 1RM, Snatch, 2X3 @ 80% 1RM
Followed by:

Strength:
Squat, 1x3 @ 70% 2X3 @ 75% 2X3 @ 80% 1RM
Followed by:

WOD:
For time
*Use same bar load throughout.
Advanced

25x Sumo deadlift high pull (115#/85#)

Run 400m

25x Push Jerk

Run 400m

25x Deadlifts

Run 400m


Rx

25x Sumo deadlift high pull (95#/65#)

Run 400m

25x Push Jerk

Run 400m

25x Deadlifts

Run 400m


Intermediate

25x Sumo deadlift high pull (75#/55#)

Run 400m

25x Push Jerk

Run 400m

25x Deadlifts

Run 400m



Novice

20x Sumo deadlift high pull (65#/45#)

Run 400m

20x Push Jerk

Run 400m

20x Deadlifts

Run 400m


Post time, rounds or load to comments

REST DAY

REST DAY - SUN, 23OCT11

THANKS!!
to everyone for your support of our 2nd annual Barbell for Boobs Breast Cancer fundraiser! A special Thanks to Bamboo Willie's and Hooter's on Pensacola Beach for their generous support!!

The WOD - SAT, 22OCT11

'AMAZING GRACE'

Join us SATURDAY,22OCT11, 11:00-12:30PM For our 2nd Annual Barbells For Boobs Breast Cancer Fundraiser featuring the WOD:


'AMAZING GRACE'
For time:

Clean & Jerk, 135/95#, 30 reps



Post load/time or rounds to comments.

GYM CLOSED FOR AMAZING GRACE!

Head's up everyone. The gym will be CLOSED on SAT 22OCT for the BARBELLS FOR BOOBS !! fundraiser on Pensacola Beach, and will be re-open MON 24OCT.

We WILL NOT have an OPEN HOUSE or regular WOD Class SAT 22OCT. Join us Saturday 22OCT11 from 11-12:30 On the Quietwater Beach Boardwalk and support YOUR CrossFit Box!!

REGISTER HERE! as a member of CROSSFIT PENSACOLA's TEAM!

The WOD - FRI 21OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch & Clean Pulls, 3X5 each @ 150-125-100% 1RM
Followed by:

WOD:
8 rounds for time:
Rx

• Deadlift, 5reps, 155/115#
  
• Push-ups, 15 reps
  
• Run, 100M
  
  

Post time, rounds or load to comments

GYM CLOSED!!!

Head's up everyone. The gym will be CLOSED on SAT 22OCT for the BARBELLS FOR BOOBS !! fundraiser on Pensacola Beach, and will be re-open MON 24OCT.

We WILL NOT have an OPEN HOUSE or regular WOD Class SAT 22OCT. Join us Saturday 22OCT11 from 11-12:30 On the Quietwater Beach Boardwalk and support YOUR CrossFit Box!!

REGISTER HERE! as a member of CROSSFIT PENSACOLA's TEAM!

The WOD - THUR, 20OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Skill:
Hollow Rock, 5 X 30 sec rock
Followed By:

WOD:

5 rounds for time: Set up 3 markers...25-50-75M apart start WOD at 0 Meter line
Advanced
• Shuttle Run, 25-50-75M
  
• Overhead Squat, 115/85#, 15reps
  
• Pull Up, 10reps
  
  
  Rx
  
• Shuttle Run, 25-50-75M
  
• Overhead Squat, 95/65#, 15reps
  
• Pull Up, 10reps
  
  
  Intermediate
  
• Shuttle Run, 25-50-75M
  
• Overhead Squat, 75/55#, 15reps
  
• Banded Pull Up, 10reps
  
  
  Novice
  
• Shuttle Run, 25-50-75M
  
• Overhead Squat, 55/35#, 15reps
  
• Jumping Pull Up, 10reps
  

Followed By:

Skill:
Parallette Hand Stands, 5 X 20 sec holds
Post time, rounds or load to comments

HELP REF-CP & B4B SAVE A PAIR!!!

SAVE SECOND BASE!!

Join us Saturday 22OCT11 from 11-12:30 On the Quietwater Beach Boardwalk for BarBells For Boobs

REGISTER HERE! as a member of CROSSFIT PENSACOLA's TEAM!

The WOD - WED, 19OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

Lift:
Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean & Jerk, 1X5 @ 70% 2X5 @ 75% 1RM
Followed by:

Strength:
Squat, 1X5 @ 70% 2X5 @ 75% 1RM
Followed by:

WOD:
AMRAP
*2 X 6 minute intervals with a 2 minute break
Rx

• Burpee Pull Up, 5 reps
  
• Ring Dip, 10 reps
  
• AbMat Sit ups, 15 reps
  
  

Post time, rounds or load to comments

The WOD - TUES, 18OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Skill: Muscle Up: 1 every 30 sec for 5 minutes Followed By: WOD For time: BUY-IN Burpee PullUps, 20reps

Advanced
• Run, 500M
  
• Double Kettlebell Push Press, 1.5/1 pood, 25 reps
  
• Double Kettlebell Front Squat, 1.5/1 pood, 25 reps
  
• Run, 500M
  
• Single Kettlebell Snatch, 1.5/1 pood, 15 reps per hand
  
• Single Kettlebell Overhead Squat, 1.5/1 pood, 15 reps per hand
  
• Run, 500M
  
• Turkish Get Up, 1.5/1 pood, 10 reps per hand
  
• Single Kettlebell Swing, 1.5/1 pood, 10 reps per hand
  
  Rx
  
• Run, 400M
  
• Double Kettlebell Push Press, 1pood/12kg, 20 reps
  
• Double Kettlebell Front Squat, 1pood/12kg, 20 reps
  
• Run, 400M
  
• Single Kettlebell Snatch, 1pood/12kg, 15 reps per hand
  
• Single Kettlebell Overhead Squat, 1pood/12kg, 15 reps per hand
  
• Run, 400M
  
• Turkish Get Up, 1pood/12kg, 10 reps per hand
  
• Single Kettlebell Swing, 1pood/12kg, 10 reps per hand
  
  Intermediate
  
• Run, 200M
  
• Double Kettlebell Push Press, 12kg/20#, 20 reps
  
• Double Kettlebell Front Squat, 12kg/20#, 20 reps
  
• Run, 200M
  
• Single Kettlebell Snatch, 12kg/20#, 15 reps per hand
  
• Single Kettlebell Overhead Squat, 12kg/20#, 15 reps per hand
  
• Run, 200M
  
• Turkish Get Up, 12kg/20#, 10 reps per hand
  
• Single Kettlebell Swing, 12kg/20#, 10 reps per hand
  
  Novice
  
• Run, 200M
  
• Double Kettlebell Push Press, 12kg/20#, 15 reps
  
• Double Kettlebell Front Squat, 12kg/20#, 15 reps
  
• Run, 200M
  
• Single Kettlebell Snatch, 12kg/20#, 10 reps per hand
  
• Single Kettlebell Overhead Squat, 12kg/20#, 10 reps per hand
  
• Run, 200M
  
• Turkish Get Up, 12kg/20#, 5 reps per hand
  
• Single Kettlebell Swing, 12kg/20#, 5 reps per hand
  

CASH-OUT Double Unders, 20reps Post time, rounds or load to comments

The WOD - MON, 17OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 1X5 @ 70% 2X5 @ 75% 1RM Followed by: Strength: Shoulder Press, 1X5 @ 70% 2X5 @ 75% 1RM Followed by: WOD: ALTERNATING DOUBLE TABATA *8 alternating intervals of 20 seconds of work / 10 second rest for each exercise. Lowest number of repetitions completed for each exercise is your score. Advanced

SDHP, 115/85#

GHD Sit ups


Rx

SDHP, 95/65#

AbMat Sit ups


Intermediate

SDHP, 75/55#

AbMat Sit ups



Novice

SDHP, 1pood/12kg

AbMat Sit ups



Post time, rounds or load to comments

REF-CP & B4B...A GREAT Pair!

SAVE SECOND BASE!!

Join us Saturday 22OCT11 from 11-12:30 On the Quietwater Beach Boardwalk for BarBells For Boobs

REGISTER HERE! as a member of CROSSFIT PENSACOLA's TEAM!

REST DAY

REST DAY - SUN, 16OCT11

Razor's Edge & Barbells for Boobs...A Great Pair!

SAVE SECOND BASE!!

REGISTER HERE! as a member of CROSSFIT PENSACOLA's TEAM!

The WOD - SAT, 15OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:

WOD:
The BIG DIRTY
For Time:

*All lifts performed with empty 45/30# bar*
• Run 400m
  
• 40x Back squats
  
• 40x Front squats
  
• 40x Overhead squats
  
• Run 400m
  
• 40x Shoulder press
  
• 40x Push press
  
• 40x Push jerks
  
• Run 400m
  
• 40x Hang power cleans
  
• 40x Hang power snatch
  
• Run 400m
  

Post time or rounds to comments.

The WOD - FRI, 14OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean, 1X3, 65% 1RM, 2X3, 70% 1RM , 2X3, 75% 1RM
Followed By:

Strength:
Bench Press, 1X3, 65% 1RM, 2X3, 70% 1RM , 2X3, 75% 1RM
Followed By:

WOD:
Max rounds in 12 minutes

Advanced*
• 3x Power snatches (75% power snatch 1RM)
  
• 3x Pull-ups
  
• 6x Push-ups
  
• 9x Box jumps (20 inch)
  *Vest
  
  Rx
  
• 3x Power snatches (75% power snatch 1RM)
  
• 3x Pull-ups
  
• 6x Push-ups
  
• 9x Box jumps (20 inch)
  
  Intermediate
  
• 3x Power snatches (50% power snatch 1RM)
  
• 3x Pull-ups(Banded)
  
• 6x Push-ups
  
• 9x Box jumps (20 inch)
  
  Novice
  
• 3x Power snatches (50% power snatch 1RM)
  
• 3x Pull-ups(Jumping)
  
• 6x Push-ups
  
• 9x Box jumps (18 inch)
  
  

Post load/time or rounds to comments.

The WOD - THUR, 13OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: Mini-Beast 5 rounds For Time:

RX
• 20x KB swings, 1.5/1 pood
  
• 15x Push-ups
  
• 10x KB sumo deadlift high pulls, 1.5/1 pood
  
• 5x Pistols, each leg
  
• 50m Farmer's walk , 2 X 1.5 pood
  
  Intermediate
  
• 20x KB swings, 1 pood/12kg
  
• 10x Push-ups
  
• 10x KB sumo deadlift high pulls, 1 pood/12kg
  
• 5x Pistols, each leg
  
• 50m Farmer's walk , 2 X 25# plates
  
  Novice
  
• 20x KB swings, 12kg/20#
  
• 15x Push-ups
  
• 10x KB sumo deadlift high pulls, 12kg/20#
  
• 5x Pistols, each leg
  
• 50m Farmer's walk , 2 X 10# plate
  
  

Post time or rounds to comments.

REF-CP & B4B!!

SAVE A PAIR!

REGISTER HERE! as a member of CROSSFIT PENSACOLA's TEAM!

The WOD - WED, 12OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Jerk, 1X3 65% 1RM 2X3 70% 1RM 2X3 75% 1RM
Followed By:
Strength: Overhead Squat, 1X3 65% 1RM 2X3 70% 1RM 2X3 75% 1RM
Followed By:
WOD: For time 21-15-9 reps per round of each couplet:

Round #1
• Medball Clean, 20/15#
  
• WBS, 20/15#
  
  Round #2
  
• SDHP, 75/55#(Bar) OR 1.5/1Pood KB
  
• Box Jump
  
  Round #3
  
• Push Press, 75/55# OR 1Pood/12Kg per hand KB
  
• Row, calories
  
  

Post load/time or rounds to comments.

The WOD - TUES, 11OCT11

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.




Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: WOD: STEPHEN 30-25-20-15-10-5 rep rounds fot time of:

GHD sit-up

Back extension

Knees to elbow

95/65# pound stiff legged deadlift

The WOD - MON, 10OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
Lift:
Burgener Warmup Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 1X3 @ 65% 1RM 2X3 @ 70% 1RM 2X3 @ 75% 1RM
Followed By:
Strength:
Front Squat, 1X3 @ 65% 1RM 2X3 @ 70% 1RM 2X3 @ 75% 1RM
Followed By:

WOD: AMRAP for 20Min:
Advanced
• Ring Dip, 8 reps
  
• KBS, 2/1.5 pood, 8 reps
  
• Standing Broad Jump, 10M
  
  Rx
  
• Ring Dip, 8 reps
  
• KBS, 1.5/1 pood, 8 reps
  
• Standing Broad Jump, 10M
  
  Intermediate
  
• Ring Dip, 5 reps
  
• KBS, 1 pood/12kg, 5 reps
  
• Standing Broad Jump, 10M
  
  Novice
  
• Ring Dip, 5 reps
  
• KBS, 12kg/20#, 5 reps
  
• Standing Broad Jump, 10M
  
  

Post load/time or rounds to comments.

The WOD - FRI, 07OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Followed By:
WOD:
For Time:

Rx

Deadlift,225/155#, 25reps

Row, 25 Cal

Box Jump, 20", 25 reps

KBS, 2/1.5 pood,25 reps

WBS, 20/15#, 25 reps

Pull ups, 25 reps

Burpees, 25 reps

Double Unders, 25 reps

Intermediate

Deadlift,185/135#, 25reps

Row, 25 Cal

Box Jump, 20", 25 reps

KBS, 1.5/1 pood,25 reps

WBS, 20/15#, 25 reps

Pull ups(banded), 25 reps

Burpees, 25 reps

Double Unders, 25 reps

Novice

Deadlift,155/95#, 25reps

Row, 25 Cal

Box Jump, 18", 25 reps

KBS, 1 pood/12kg,25 reps

WBS, 15/12#, 25 reps

Pull ups(Jumping), 25 reps

Burpees, 25 reps

Singles, 75 reps

Post time or rounds to comments.

The WOD - THUR, 06OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By:

Skill:
Pistol, 10 reps per leg

Followed By:

WOD:
AMRAP in 20 Min:

Advanced*
• 100M shuttle run(4X25m lengths)
  
• KTE, 10 reps
  
• Back Extensions, 15 reps
  *With vest
  
  Rx
  
• 100M shuttle run(4X25m lengths)
  
• KTE, 10 reps
  
• Back Extensions, 15 reps
  
  Intermediate
  
• 100M shuttle run(4X25m lengths)
  
• KTE, 8 reps
  
• Back Extensions, 10 reps
  
  Novice
  
• 50M shuttle run(4X25m lengths)
  
• Leg Lift, 8 reps
  
• Good Mornings, 10 reps
  

Followed By:
Skill:
Sotts Press, 3X5 with Bar

Post time or rounds to comments.

The WOD - WED, 05OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Clean & Jerk, 3X5, 65% 1RM

Followed By:

Strength:
Bench Press, 3X5, 65% 1RM

Followed By:

WOD:
For Time:

• Row, 1000M
  
• HSPU, 21 reps
  
• Squats, 21 reps
  
• Row, 750M
  
• HSPU, 15 reps
  
• Squats, 15 reps
  
• Row, 500M
  
• HSPU, 9 reps
  
• Squats, 9 reps
  
  

Post load/time or rounds to comments.

The WOD - TUES, 04OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Skill: Turkish Get up, 4 per hand Followed By: WOD: 10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Advanced
• Burpee Box Jump, 24"
  
• Kettlebell Snatch, 2/1.5 pood
  
  Rx
  
• Burpee Box Jump, 20"
  
• Kettlebell Snatch, 1.5/1 pood
  
  Intermediate
  
• Burpee Box Jump, 20"
  
• Kettlebell Snatch, 1 pood/12 KG
  
  Novice
  
• Burpee Box Jump, 18"
  
• Kettlebell Snatch, 12KG/20#
  

Followed By: Skill: Shoot Through, 10 reps Post time or rounds to comments.

The WOD - MON, 03OCT11

Warmup:
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal .
2-3 rounds of 10-15 reps of:

• Samson Stretch (do one Samson Stretch each round for 5 breaths per leg)
  
• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Dip
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Snatch, 3X5 @ 65% 1RM Followed By: Strength: Squat, 3X5 @ 65% 1RM Followed By:

WOD: 3 rounds for time: BUY-IN - Muscle Up, 5 reps Advanced
• Run, 500M
  
• Shoulder Press, 115/85#
  
• AbMat SitUp, 30 reps
  
  Rx
  
• Run, 500M
  
• Shoulder Press, 95/65#
  
• AbMat SitUp, 25 reps
  
  Intermediate
  
• Run, 400M
  
• Shoulder Press, 75/55#
  
• AbMat SitUp, 25 reps
  
  Novice
  
• Run, 200M
  
• Shoulder Press, 55/35#
  
• AbMat SitUp, 25 reps
  
  

Post load/time or rounds to comments.

REST DAY

REST DAY - SUN, 02OCT11