“House of Pain”...

5-4-3-2-1
Deadlift (185)
Burpees (onto 45# plate)

Rest One Minute – then:

7-5-3
Thrusters (95)
Chest-to-Bar Pull Ups

Rest One Minute – then:

5-4-3-2-1
Overhead Squats (95)
Ring Dips

your score is your total time including rest.

7:15 Rx

“31 Heroes”...

AMRAP 31:

8 Thrusters (155)

6  Rope Climbs  (15 feet)

11 Box Jumps  (30)

4 rounds plus 8 reps (I did 45# DB Thrusters) 4 roinds plus

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

"Heavy Duty"...

For time:

15-12-9 of:

•Thruster (135)

•Pullups

Rest 3 mins

15-12-9 of:

•Power cleans (155)

•Ring dips

Rest 3 mins

15-12-9 of:

•Deadlift (265)

•HSPU

45:16 Rx (on all three WODs!)   -   That was BRUTAL!

Workout 12.5

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

69 Reps Rx.

Felt good but think I can get 80+ if I paced it a bit better. Might do this one again.

“Daniel”...

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

“DANIEL”

•50 Pull-ups

•400 meter run

•21 Thruster (95)

•800 meter run

•21 Thruster (95)

•400 meter run

•50 Pull-ups

24:19 Rx - Brutal.

“HOLBROOK”...

“HOLBROOK”

Ten rounds for time of:

5 Thrusters (115)

10 Pull-ups

100 meter Sprint

Rest 1 minute

18:45 - "Unbroken"

We do this WOD today in honor of Captain Jason Holbrook. Our efforts will be with the reminder that he gave his life so that we may live with the often taken for granted freedoms we have.

U.S. Army Captain Jason Holbrook,

28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

Those who knew Holbrook said he was a class act, a good student who worked so hard. He graduated from West Point then followed in his father’s footsteps by joining the military and eventually the elite Special Forces. He was a 28-year-old newlywed with so much ahead of him.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

"Fran" Rx - First Attempt!

"Fran"
21-15-9 Reps for Time of:
Thrusters (95)

Pull Ups

4:11 Rx

Why So Difficult Fran?

Why the hell is such a simple workout so damn difficult? For starters, let’s remember the basic Mathematical rule we keep around here:

P = I = W/T or more commonly said, “Intensity equals Work divided by Time”. Make no doubt, moving a 95 pound weight from the bottom of your front squat to overhead is just about one of the more Work intensive tasks you can do. Work-wise, pull-ups ain’t no joke either — you’re moving your full body weight at least 1 to 2 feet – depending on your arm length. Further, because the rep scheme is the mentally mind-fucking 21/15/9 – every round you go deeper into it, you have no excuse not to keep the intensity up.

Here is what Kevin Daigle had to say about "Fran" on his blog:

http://www.daiglebreathesfire.com/2010/03/if-its-your-first-night-at-crossfit-you.html last March:

FRAN!!!

"The most revered...and feared WOD in all of CrossFit. Your "Fran" time is like the "whattya bench?" of the CrossFit world. The highest pain output in the shortest period of time possible. As we all know, intensity = power....and generally power = pain. The more power you put out, the more work you're doing in a shorter period of time, and it follows the more it hurts. That's just it, Fran HURTS like a kick to cojones with steel pointed wing-tips. Many times, you forget from one attempt to the next just host much it hurts, but you remember quickly. If you've forgotten, the CF Alzheimer's is soon dispatched by the nervous butterflies, cottonmouth, and game-day jitters you feel when you're warming up. Actually, screw that...you start feeling nervous the second the WOD is posted the night before".

"What's great about this workout, is there isn't another WOD in CrossFit that brings the energy level to the gym that Fran does. EVERYONE is fired up for this. It's time to fucking PR, and you will NOT be stopped. {And when you are done and} the pain sets in...excruciating, debilitating pain in my hands and forearms....misery. Fran leaves you feeling physically crippled for basically a whole day. Mentally though, you're on top of the world"

"If this was your first Fran....welcome to CrossFit".

Deadlift & Barbell Complex...

1. Deadlift
3 x 3 reps across - 275#

Reps should be "strength style" - stop at the bottom of each rep, no bouncing, no dropping.

2. BB Complex
For time: 4:41
10 Thrusters (75)
15 Power Cleans
20 Deadlifts



Set up one bar and rip through this complex once. Scale weights as needed, but use the same weight for all three movements.

"Jackie" & Handstand Push Ups...

My training looked like this:

"Jackie"
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

I completed it in 10:50.

I finished with: Handstand Push Ups - 10,8,7 - 25 total reps

Barbell, Bodyweight & Clubbell Training...

My training looked like this:

Barbell Thrusters - 95lbs - 5x5 - 25 reps
Uneven Pull Ups - 5x10/10 - 100 reps
Swipes - 15lb clubbells - 5x10 - 50 reps
Shield Cast - 15lb clubbell - 50 reps each arm

I did the above in as little time as possible but did not time it.