"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

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Each burpee terminates with a jump one foot above max standing reach.



Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

3,2,2,1,1,1 Reps

Strict Press
Push Press
Push Jerk

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New Singlets are in!!

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

1. Wall-ball: 10kg, 10 ft target (Reps)
2. Sumo deadlift high-pull 40kg (Reps)
3. Box Jump: 60cm" box (Reps)
4. Push-press: 40kg (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Four Rounds For Time

21 Cleans 40/20kg
15 Overhead Squats 40/20kg
9 Pull Ups
400m Run

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A Special Thanks To Coach Glassman, Nicole, Dave, Todd, Jimmy and Jolie for coming over from the States to run a great Course.

Three Rounds

9 Renegade Man makers
15 Tuck Jumps
21 Swings 24/16kg
Run 400m

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All sessions are as normal as over the Long Weekend.

As Many Rounds in 30 Minutes

2 Clean and Jerk 60/30kg
4 Muscle Ups / 12 Pull Ups & 12 Dips
8 Burpees

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Back Squat
Strict Press
Deadlift

Three attempts at each exercise.
Add your best 1RM from Each exercise to give your CrossFit Total.

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Perform the following exercises for 50 rep’s each. Do not move forward to the next exercise until you have completed the 50 required reps for the preceding exercise.

For Time:

50 Box jump 60/40cm
50 Jumping Pull-ups
50 Kettlebell swings, 24/16kg
50 Walking Lunges
50 Knees to elbows
50 Push press, 20/10kg
50 Back extensions
50 Wall Ball shots, 10/6kg
50 Burpees
50 Double unders

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Heavy Fran

For Time:

15 - 12 - 9

Thrusters 60kg
Pull ups 20kg

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Four Rounds

Run 400m
12 Body Weight Deadlift
21 Box Jump 60/40cm

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Clean And Jerk

5,3,3,3,1,1,1.

Increase load each set

Rest as required.

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Three Rounds

Wall ball, 10 ft target
Deadlift high-pull
Box jump on 20" box
Push press
Row (Calories)

Rest 1 Min

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Greg Amundson courtesy of CrossFit Santa Cruz, showing us how it is done.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of 'rotate,' the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CFX will be open from 14:30 - 18:00 Sunday

As many rounds in 20 mins of:

5 med ball clean Men 10kg / Women 6kg
10 push ups
15 KB Swing Men 24kg / Women 16kg

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Four rounds for time:

Run 200m
3 Burpee to HSPU
Run 200m
3 Burpee to HSPU, 6 Pull Ups
Run 200m
3 Burpee to HSPU, 6 Pull Ups, 9 Squats

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Brittany Norris ( pictured ) who trains with Shari Keener at CFSCC is not afraid of CrossFit! A lot of women will say ” I don’t want to do CrossFit because I don’t want to get big!” It is not a matter of big, or cut, or thin. It is a matter of health! Not to mention the camaraderie and the self esteem it brings into many people’s lives.