Thursday, October 27, 2016


Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to comments. Compare to 11041710/30/14, and 10/29/15.

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, 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.

Wednesday, October 26, 2016

Box Jumps, SDHP

In front of a clock set for 12 minutes:
1 minute of box jumps 30"/24"
1 minute of 115-lb. SDHP
2 minutes of box jumps 30"/24"
2 minutes of 115-lb. SDHP
3 minutes of box jumps 30"/24"
3 minutes of 115-lb. SDHP

Post reps for each set to comments. Compare to 10/29/14.

Tuesday, October 25, 2016

"CarportCF Repeatability Test"

3 rounds, at 100% effort:

Row 250m
20 ball slams 30/20
15 Kettlebell Swings 32/24kg
10 Burpees
5 Toes to bar

 Rounds will begin at 0:00, 10:00, 20:00.

Write up the time for each effort. Compare to 10/28/147/27/1510/27/15, and 7/15/16.

Monday, October 24, 2016

Squats and Presses

With a 95#/65# barbell:
Max Overhead Squats (3 points)
Max Front Squats (2 points)
Max Back Squats (1 point)

Rest five minutes

Max Press (3 points)
Max Push Press (2 points)
Max Push Jerk (1 point)

For points, not for time. You can stop and rest as much as you need all, with just one rule: the WOD ends if the bar touches the ground. (The exception is the 5 minute rest; you can set the bar down then.) So you can bring the bar down from overhead during the OHS, you can stand with the bar in a hang position, etc. It just can't touch the ground.

Work in pairs. Resting athlete keeps score for the working athlete.

Post scores for the squats, presses, and the sum of the two to comments. Compare to 10/27/14.

The front squat with Denise Thomas - [video]

Sunday, October 23, 2016

Saturday, October 22, 2016

Friday, October 21, 2016

FOOTBALL FRIDAY - Bench Press, Ski Jumps

5 rounds
Every 7 minutes complete:
Max Reps Bench Press immediately followed by 60 sec to complete as many ski jumps as possible.

Use the same weight through the entire WOD
225#/155# - Professional
185#/125# - Collegiate
135#/85# - High School
95#/55# - Pee Wee

Score is bench press reps multiplied by ski jump reps. Record scores for each round and post to comments. Compare to 10/24/14.

Ski jump demo: