Thursday, May 28, 2015

10 minutes to complete:
10 Wallballs (20/14)
20 Pull-ups
10 Wallballs (20/14)
20 Box Jumps (24/20)
10 Wallballs (20/14)
20 Ring Dips
10 Wallballs (20/14)
20 Kettlebell Swings (53/35)
10 Wallballs (20/14)

Rest 5 minutes. Repeat. Score is total time in seconds.
BONUS: Take one second off your time for each extra WB completed in the 10 min time frame.
PENALTY: Add one second to your time for each rep not completed in the 10 minute time frame.

Scoring example:
Round 1. Finish at 9:15 and get 15 extra WB - time is 9:00
Round 2. 3 reps not completed - time is 10:03
Final Score = 19:03 or 1143 seconds.


Post score to comments. Compare to 5/3/13 and 5/29/14.

Wednesday, May 27, 2015

DL, HPC, HC&J

Every minute on the minute for 30 minutes perform:
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean and Jerk

 Use ~75% max Clean and Jerk from 3/27/122/12/13, 2/26/13, 8/15/13, or 9/30/13. Post loads to comments. Compare to 3/11/14 and 5/27/14.

Tuesday, May 26, 2015

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Post rounds completed to comments. Compare to 4/10/14.
Jack1MartinHero_th.jpg

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday, May 25, 2015

MEMORIAL DAY "MURPH" - Free WOD! 8-10am


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

"MURPH"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


MURPH: The Protector - movie available on iTunes! CLICK HERE to download.
 
UPCOMING EVENTS:
CrossFit BINGO - Begins June 1st!!
Each year, we roll into summer with a month-long Bingo game. On June 1st, we will roll the Bingo wheel to determine the WOD and the Bingo game will begin. Here's how it works :)
  • THE HOPPER: Each ball in the hopper corresponds to a workout.  When a ball is rolled out, it tells us the workout for the next day.
  • ROLLING: Whoever wins the workout gets the honor of rolling the Bingo wheel to choose the next day's WOD.
  • RE-ROLLING: Winner has the option of re-rolling. If they do not like the 1st workout that comes out of the hopper, they can roll again. Whatever is rolled that time is the WOD. No take backs. (So here is an example.... Puma wins the WOD. He rolls I21-Murph, doesn't want that b/c we just did it, re-rolls and gets B7-Fran. The next day's WOD is Fran.)
  • HOW TO WIN: Earn letters by doing the workouts. Do the daily WOD to earn the letter that corresponds to it. When you have all the letters, B-I-N-G-O, you win a Carport CrossFit t-shirt!!

Sunday, May 24, 2015

Rest Day

MEMORIAL DAY "MURPH"
TOMORROW 8-10am
http://themurphchallenge.com/
FREE EVENT @ CARPORT CROSSFIT
Friends and Family are welcome!

Saturday, May 23, 2015

Friday, May 22, 2015

2015 Regional Event 3

For time:
1-mile run
50 Overhead Squats, 115/85
100 Situps
150 Double Unders
50 Sumo Deadlift High Pulls, 115/85
100 Box Jumps, 24/20

30 minute time cap. Post time to comments. Compare to crossfit.com 150508.