CrossFit RamRod

Saturday 110611

2011-06-10T23:21:00.002-04:00

Rest Day

Sunday 110522

2011-05-22T01:30:00.001-04:00

Run 1 Mile

Wednesday 110323

2011-03-22T09:52:00.000-04:00

Rest Day

Tuesday 110322

2011-03-22T09:51:00.000-04:00

For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Monday 110321

2011-03-21T11:51:00.001-04:00

Run 10k.

Sunday 110320

2011-03-20T09:06:00.001-04:00

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Saturday 110319

2011-03-19T00:33:00.001-04:00

Rest Day

Friday 110318

2011-03-19T00:32:00.000-04:00

Four rounds for time of:

10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Thursday 110317

2011-03-16T22:24:00.001-04:00

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Wednesday 110316

2011-03-16T02:38:00.001-04:00

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men 75lbs
Women 55lbs

Tuesday 110315

2011-03-16T02:37:00.001-04:00

Rest Day

Monday 110314

2011-03-14T00:33:00.001-04:00

Behind the neck Jerk 1-1-1-1-1-1-1

Sunday 110313

2011-03-12T23:36:00.000-05:00

Seven rounds for time of:

10 Wallball shots, 20 pound ball
10 Pull-ups

Saturday 110312

2011-03-12T23:35:00.000-05:00

5 rounds for time of:

25 Burpees
15 Body weight Back Squat

Post total time.

Friday 110311

2011-03-11T04:19:00.002-05:00

Rest Day

Thursday 110310

2011-03-11T04:19:00.001-05:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Wednesday 110309

2011-03-11T04:18:00.002-05:00

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Tuesday 110308

2011-03-11T04:18:00.001-05:00

Run 5k.

Monday 110307

2011-03-07T11:51:00.003-05:00

Rest Day

Sunday 110306

2011-03-07T11:51:00.001-05:00

Four rounds for time of:

7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Saturday 110305

2011-03-05T03:06:00.001-05:00

Shoulder Press 3-3-3-3-3-3-3

Friday 110304

2011-03-04T01:33:00.002-05:00

Five rounds for time of:

135 pound Back squat, 20 reps
Handstand walk 20 yards

Thursday 110303

2011-03-04T01:33:00.001-05:00

Rest Day

Wednesday 110302

2011-03-02T00:05:00.000-05:00

Three rounds for time of:

Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Tuesday 110301

2011-03-01T05:39:00.004-05:00

"McCluskey"

Three rounds of:

9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

U.S. Army Sergeant Jason "Mick" McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Monday 110228

2011-03-01T05:39:00.001-05:00

Hang power snatch 3-3-3-3-3 reps

Sunday 110227

2011-02-27T00:22:00.000-05:00

21-15-9 reps of:

95 pound Sumo deadlift high-pull
95 pound Overhead squat

Saturday110226

2011-02-27T00:21:00.001-05:00

Rest Day

Friday 110225

2011-02-25T04:41:00.002-05:00

Back Squat 3-3-3-3-3 reps

Thursday 110224

2011-02-25T04:41:00.001-05:00

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

Wednesday 110223

2011-02-25T04:39:00.002-05:00

Deadlift 3-3-3-3-3 reps

Tuesday 110222

2011-02-25T04:38:00.003-05:00

Rest Day

Monday 110221

2011-02-25T04:38:00.001-05:00

"Mary"

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sunday 110220

2011-02-25T04:37:00.001-05:00

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Saturday 110219

2011-02-25T04:36:00.002-05:00

"Kelly"

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Friday 110218

2011-02-25T04:36:00.001-05:00

Rest Day

Wednesday 110217

2011-02-25T04:34:00.004-05:00

"Eva"

Five rounds for time of:

Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Thursday 110216

2011-02-25T04:34:00.002-05:00

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Tuesday 110215

2011-02-15T00:39:00.001-05:00

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Monday 110214

2011-02-15T00:38:00.000-05:00

Rest Day

Sunday 110213

2011-02-13T07:49:00.000-05:00

Clean and Jerk 1-1-1-1-1-1-1 reps

Saturday 110212

2011-02-13T07:47:00.003-05:00

"Wittman"

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Friday 110211

2011-02-13T07:47:00.001-05:00

100 Burpee Pull-ups

Thursday 110210

2011-02-13T07:46:00.000-05:00

Rest Day

Wednesday 110209

2011-02-09T01:28:00.001-05:00

Run 5k.

Tuesday 110208

2011-02-09T01:25:00.002-05:00

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Monday 110207

2011-02-07T01:46:00.001-05:00

Clean 3-3-3-3-3-3-3

Sunday 110206

2011-02-07T01:44:00.001-05:00

Overhead Squat 1-1-1-1-1-1-1

Saturday 110205

2011-02-05T06:01:00.000-05:00

Three rounds for time of:

12 Muscle-ups
75 Squats

Friday 110204

2011-02-05T06:00:00.000-05:00

Rest Day

Thursday 110203

2011-02-02T23:03:00.001-05:00

For time:

135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Wednesday 110202

2011-02-01T23:22:00.000-05:00

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Tuesday 110201

2011-02-01T23:21:00.001-05:00

"Cindy"

As many rounds as possible:

5 Pull-ups
10 Pushups
15 Airsquats

Monday 110131

2011-01-30T08:05:00.000-05:00

Rest Day

Sunday 110130

2011-01-29T21:16:00.001-05:00

"Holbrook"

Ten rounds, each for time of:

115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post time per round. The fastest and slowest will count as your score.

Saturday 110129

2011-01-29T21:14:00.000-05:00

"Arnie"

With a single 2 pood kettlebell:

21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post total time.

Friday 110128

2011-01-28T05:11:00.002-05:00

So, we are finally relocated to our new AO, FOB Andar, Afghanistan and our first project was to put up a 15 ft rope climb, pull-up bar, and olympic ring station next to the Battalion Mortars firing point. Pictures to follow!! Since we just finished the project today we thought it befitting to incorporate the rope into our first WOD as CrossFit RamRod, FOB Andar, Ghazni, Afghanistan.

3 rounds for time of:

50 Air Squats
15 ft Rope Climb, 3 ascents
10 Hand Stand Push-ups
Run 400 meters

Wednesday 110112

2011-01-12T00:51:00.001-05:00

Complete as many rounds as possible in 15 minutes of:

Row 250 meters
25 Push-ups

Tuesday 110111

2011-01-11T16:45:00.002-05:00

Three rounds for time of:

6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Monday 110110

2011-01-11T16:45:00.001-05:00

Rest Day

Sunday 110109

2011-01-11T16:44:00.001-05:00

Weighted pull-ups 1-1-1-1-1-1-1 reps

Saturday 110108

2011-01-08T00:46:00.002-05:00

Five rounds for time of:

10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Friday 110107

2011-01-08T00:46:00.001-05:00

"Rankel"

Complete as many rounds as possible in 20 minutes of:

225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Thursday 110106

2011-01-08T00:45:00.000-05:00

Rest Day

Wednesday 110105

2011-01-08T00:44:00.000-05:00

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Tuesday 110104

2011-01-04T10:34:00.001-05:00

Front squat 3-3-3-3-3 reps

Monday 110103

2011-01-02T23:19:00.001-05:00

3 rounds for time of:

Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

Sunday 110102

2011-01-02T09:12:00.001-05:00

Rest Day

Saturday 110101

2011-01-02T09:08:00.003-05:00

"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

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.

Friday 101231

2010-12-31T11:16:00.004-05:00

"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.

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.

Thursday 101230

2010-12-29T23:44:00.000-05:00

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Wednesday 101229

2010-12-29T11:27:00.000-05:00

Rest Day

Tuesday 101228

2010-12-28T11:06:00.001-05:00

Seven rounds for time of:

185 pound Front squat, 3 reps
7 L-pull-ups

Monday 101227

2010-12-28T11:05:00.001-05:00

Split Jerk 1-1-1-1-1-1-1 reps

Sunday 101226

2010-12-28T11:03:00.002-05:00

"Bull"

Two rounds for time of:

200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Saturday 101225

2010-12-28T11:02:00.000-05:00

Rest Day

Friday 101224

2010-12-28T10:59:00.004-05:00

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday 101223

2010-12-28T10:59:00.001-05:00

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Wednesday101222

2010-12-22T15:31:00.002-05:00

"Randy"

75 pound Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Tuesday 101221

2010-12-22T15:30:00.000-05:00

Rest Day

Monday 101220

2010-12-22T15:29:00.000-05:00

Back Squat 3-3-3-3-3 reps

Sunday 101219

2010-12-22T15:28:00.001-05:00

"Nutts"

For time:

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

Saturday 101218

2010-12-18T15:16:00.002-05:00

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Friday 101217

2010-12-18T15:16:00.001-05:00

Rest Day

Thursday 101216

2010-12-18T15:15:00.000-05:00

Three rounds of:

10 Weighted pull-ups
30 Back extensions

Wednesday 101215

2010-12-15T12:02:00.002-05:00

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Tuesday 101214

2010-12-15T12:02:00.001-05:00

Three rounds of:
10 Deadlifts
30 GHD situps

Monday 101213

2010-12-15T12:01:00.001-05:00

Rest Day

Sunday 101212

2010-12-15T11:57:00.002-05:00

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Saturday 101211

2010-12-11T16:09:00.000-05:00

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Friday 101210

2010-12-10T08:40:00.002-05:00

"Filthy Fifty"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thurrsday 101209

2010-12-10T08:40:00.001-05:00

Rest Day

Wednesday 101208

2010-12-08T05:18:00.000-05:00

Three rounds for time of:

Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Tuesday 101207

2010-12-08T05:17:00.000-05:00

Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2

Monday 101206

2010-12-06T05:19:00.001-05:00

21-18-15-12-9 rep rounds of:

115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Sunday 101205

2010-12-05T13:31:00.002-05:00

Rest Day

Saturday 101204

2010-12-05T13:31:00.001-05:00

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Friday 101203

2010-12-05T13:29:00.000-05:00

Three rounds for time of:

10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Thursday 101202

2010-12-01T21:20:00.000-05:00

Five rounds for time of:

Row 500 meters
135 pound Thruster, 7 reps

Wednesday 101201

2010-12-01T08:51:00.002-05:00

Rest Day