CrossFit Stafford VA

5-28-2012 WOD: "Memorial Day Murph"

2012-05-26T00:38:08Z

"MEMORIAL DAY MURPH"

The Box is open for INDIVIDUAL "MURPH" at 0700. 0730/0800/0830 will be "team Murph".

~~PLEASE NOTE: No individual Murph will be run at any other time but **0700**. The Box will close after the 0830 athletes are finished.

-RUN 1 MILE

-100 PULLUPS
-200 PUSHUPS
-300 AIR SQUATS

-RUN 1 MILE

WEAR A 20LB VEST IF YOU HAVE ONE

5-25-2012 WOD: Deadlift

2012-05-24T21:41:27Z

DEADLIFT:

-1@95%OF PR
-10@55% OF PR

-TRY FOR NEW PR

- 20@45% OF NEW PR

- TRY FOR NEW PR

-30@35% OF NEW PR

THE REPS SHOULD BE DONE WITHOUT A BREAK. DO NOT BREAK IN MIDDLE OF SET

THEN:
- 3 MIN OF L-SIT TIME
- 20 PARALLETTE PASS THROUGHS

5-24-2012 WOD: Whole Class WOD

2012-05-23T13:29:48Z

WHOLE CLASS TOGETHER:

- 8 X HANDSTANDS, 30 SECONDS HOLD, 30 SECONDS STATIC SQUAT, 30 SECONDS REST

- TABATA: DU & ABMAT SITUPS (20 SEC WORK, 10 SEC REST

THEN, IMMEDIATELY INDIVIDUALLY FOR TIME:
-RUN 400M
-25 BURPEES
10 X: 5 AIR SQUATS, 5 PUSHUPS, SITUPS
- 100 MOUNTAIN CLIMBERS (SINGLE COUNT)
- RUN 400M

5-23-2012 WOD: "JACKIE ON THE DOUBLE"

2012-05-23T00:21:52Z

"JACKIE ON THE DOUBLE"

1000M ROW
-50 THRUSTERS (45/35)
-30 PULLUPS
REPEAT

THEN:

- TABATA BATTLE ROPES (4 MIN
OF 20 SEC WORK; 10 SEC REST)

***ATHLETES WILL GO IN HEATS.
YOU CAN START WITH BATTLE
ROPES IF WAITING FOR ROWERS.

5-22-2012 WOD:

2012-05-21T21:14:34Z

ROUND 1:
- 20 V-UP SITUPS
THEN, AMRAP FOR REMAINDER OF
3 MIN:
-10 "JUMP ROPE" OHS
-20 DU
REST 1 MIN
ROUND 2:
-20 MED BALL SITUPS (20/14)
-THEN, AMRAP FOR REMAINDER OF
3 MIN:
-3 HSPU
-7 BOX JUMPS
REST 1 MIN
ROUND 3:
-20 ABMAT SITUPS
THEN AMRAP FOR REMAINDER OF
3 MIN:
-10 "JUMP ROPE" OHS
-20 DU
REST 1 MIN
ROUND 4:
REPEAT ROUND 2
ROUND 5
REPEAT ROUND 1
SCORE TOTAL REPS PER ROUND
EXCLUDING ALL THE SITUPS.
"JUMP ROPE" OHS IS AN OHS
USING THE JUMP ROPE AS THE BAR.

5-21-2012 WOD:

2012-05-20T21:38:07Z

3 RFT:
-ROW 1000M
-RUN 800M
THEN:
- 10 ATLAS STONE LIFTS

5-18-2012 WOD:

2012-05-17T22:23:57Z

AMRAP 20 MIN:

• 5 HAND STAND PUSH UPS

• 10 PARALLELETTE PUSH UPS

• 20 TOES THRU RINGS

**EXTRA CREDIT: 5 X ROPE CLIMBS

***SKILL WORK: GOAT

*Box will be closed this Saturday, 19 May 2012**

2012-05-16T21:21:56Z

***The CrossFit Stafford Box will be closed this Saturday, 19 May 2012**** We apologize in advance for any inconvenience.We apologize in advance for any inconvenience.

5-17-2012 WOD: "WHITTEN"

2012-05-16T21:18:47Z

THURSDAY 5/17/2012

“WHITTEN” 5 ROUNDS FOR TIME:

• 22 KB SWINGS (72#)

• 22 BOX JUMP (24 INCH)

• RUN 400M

• 22 BURPEES

• 22 WALL BALL (20#)

**EXTRA CREDIT: 50 WALKING LUNGES W/ OR W/O OVERHEAD WT.

***SKILL WORK: TOES THRU RINGS

5-16-2012: "CHIPPER WOD"

2012-05-15T20:54:57Z

CHIPPER FOR TIME:

• 5 DEADLIFT (1.5X BODY WT)

• 10 PULL-UPS

• 15 BURPEES

• 20 KB SWINGS (53#/36#)

• 25 SQUATS

• 30 SIT UPS

• 35 SLEDGE HAMMER TO TIRE

• 40 JUMPING JACKS DURING 800 M RUN (10 JACKS EVERY 200 M – LIGHT, 40 MPH SIGN, LIGHT, END)

**EXTRA CREDIT: N/R

***SKILL WORK: WBS

5-15-2012 WOD:

2012-05-15T00:01:38Z

3 ROUNDS FOR TIME

• 20 PULL UPS

• 30 CALORIE ROW

• 20 TOES TO BAR

• 30 DU’S

**EXTRA CREDIT: 20 GHD SIT UPS, 20 BACK EXT, 1 MIN. PLANK OR TABLE TOP

***SKILL WORK: SNATCHES

Crossfit Rowing Certification with Awesome Angela Hart

2012-05-13T21:51:09Z

CrossFit Stafford would like to thank CrossFit Coach Angela Hart and all the athletes who attended the CrossFit Rowing Specialty Certification on Sat May 12th. What a great coach and event!

5-14-2012 WOD: TEAM DEADLIFT LADDER

2012-05-13T17:28:46Z

FOR TIME:

• TEAM DEADLIFT LADDER (135/95)

TEAMS OF 2 COMPLETE 1 LADDER 1 – 10 DEADLIFTS. WEIGHT MAY NOT BE PUT DOWN UNTIL ALL REPS ARE COMPLETED IN EACH SET. REST ON KNEES IF NECESSARY. (BURPEES IF YOU DROP YOUR WT TO GROUND - # OF BURPEES = LADDER # AND MUST BE COMPLETED AT END OF LADDER BEFORE CALLING TIME)

**EXTRA CREDIT: 250M ROW

***SKILL WORK: DU’S

5-12-2012: No Open WOD this Saturday

2012-05-11T20:35:15Z

Sorry folks but CrossFit Stafford will be closed on Saturday, 12 May 2012. We are hosting a CrossFit Rowing Certification all day. We'll pick up our normal schedule on Monday.

5-11-2012 WOD:

2012-05-11T02:29:44Z

FOR TIME:

500 M ROW
LOOP RUN

ALL ATHLETES START ON ROWER – CONTINUOUS CLOCK, WOD DONE IN HEATS AS NEEDED

**EXTRA CREDIT: 20 KBS, 30 AB MATS, 40 DU

***SKILL WORK: GOAT

5-10-2012 WOD: "Fran With A Jump"

2012-05-09T22:18:22Z

WOD "FRAN WITH A JUMP"

21,15,9

THRUSTERS (95/65)
PULL UPS
DOUBLE UNDERS

**EXTRA CREDIT: 20 GHD SIT-UPS, 20 STAR JUMPS, 60 SECS TOTAL OF L-SIT HOLDS

***SKILL WORK: RING DIPS

5-09-2012 WOD:

2012-05-09T02:40:45Z

3 RFT:

21 REPS OF FRONT SQUAT (95/65)
30 ABMAT SITUPS W/MED BALL (20/14)
400 M RUN W/ MED BALL

**EXTRA CREDIT: 2X THROUGH - SLED PULL 50’ +20 MOUNTAIN CLIMBERS

***SKILL WORK: THRUSTERS/DOUBLE UNDERS

Thank you to everyone who supported Mark's Memorial WOD

2012-05-08T12:52:47Z

The Beiswanger family would like to thank everyone who supported Mark's Memorial WOD last Saturday. Because of your generous participation, donations and prayers, we've raised nearly $1500 for a memorial contribution in Mark's name. We were very touched by the excellent turnout and are very fortunate to have such wonderful friends!

5-08-2012 WOD: "RUN-DOWN"

2012-05-07T23:02:06Z

WOD RUN-DOWN

(2 ROUNDS FOR TIME W/2 MIN REST IN BETWN ROUNDS)

800 M RUN
30 CLEANS (135/95)
+2 MIN REST

**EXTRA CREDIT: 25 WBS, 25 BURPEES

***SKILL WORK: FRONT SQUAT

5-07-2012 WOD: "BARBARA"

2012-05-06T23:39:14Z

“BARBARA”

5 RFT:

20 PULL UPS
30 PUSHUPS
40 SITUPS
50 SQUATS
REST 3 MIN BETWEEN EACH ROUND

SCORING WILL BE THE TIME FOR EACH ROUND

**EXTRA CREDIT: 10 TIRE FLIPS, 15 SLEDGE HAMMER SWINGS, 25 LUNGES

***SKILL WORK: CLEANS (USE THIS TIME TO FIND A WEIGHT FOR TUESDAYS WOD IF NOT GOING RX)