Falcon CrossFit

09 February 2012

02.09.2012

Warm-up:
2 Rnds
250 m row
10 Dive Bomb Push-ups
10 wallball shots
5 Handstand Push-ups (sub 20-30 sec hold)

THEN:
Standard Burgener Warm-up

Open WOD 11.3:

5 min AMRAP Squat Clean and Jerk (165#/110#)

and

Open WOD 11.2

15 min AMRAP (9 DL 155#/100#, 12 hand release pushups, 15 box jumps)

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WOD Demos:

08 February 2012

02.08.2012

Skills

(Max HSPU, Max L sit)x 3 rest as needed in between exercises

Weight Lifting

5x5 BOX Squats

Metcon

Amrap in 20min

((5 kb swings, 7 kb cleans, 9 goblet squats)x2 then run 200m)

06 February 2012

02.07.2012

Skillz

Double Under Practice

5 min of jump rope

Strength

5x5 Deadlift

3 Forward Band Sprints followed by 3 Backward

Nicole

AMRAP 20 min

400 m run

max pull-ups

(max pull-ups=until you drop from the bar)

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Falcon CrossFit featured on CrossFit Mainsite (02/07/2012)!

AHAHAHAHAHAHAHAHA!!!

05 February 2012

02.06.2012

Warm-up:

3 RNDs

5x handstand pushups (sub handstand hold :15-20 sec)

250 m row

dive bomber pushups

Strength

3x5 OHS

WOD

4 RFT

30 sec Handstand hold

30 sec L-sit

30 sec squat hold

30 sec chin over bar

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Work hard, play hard.

04 February 2012

02.04.2012

" Griff "

For Time:

800 m run (forward)

400 m run (backward)

800 m run (forward)

400 m run (backward)

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

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Never Quit.

Full list of Hero WODs

Air Force Portraits in Courage

Have a great weekend.

02 February 2012

02.03.2012

HAMMER

5 RFT:

5x Power Clean (135#)

10x Front Squat (135#)

5x Jerk (135#)

20 pull-ups

90 sec rest

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

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Do something amazing everyday.

"Somebody may beat me, but they are going to have to bleed to do it."-Steve Prefontaine

Getting the most out of CrossFit

01 February 2012

02.02.2012

I didn't intentionally plan this to be Hero week, but so it continues:

"Nutts"

AFAP

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

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Thanks to everybody who made today's Oly lifting seminar a great success. Jared will always be a resource for those looking to up their game in the two most functional lifts. Our next series will be on.... (Drumroll please)... GYMNASTICS!!!!

Get ready for it! Details to be announced soon...