The CrossFit Reign Blog http://www.crossfitreign.com/ en info@illustrationdan.com Copyright 2013 2013-05-24T12:28:30+00:00 5.23.13 http://www.crossfitreign.com/blog/detail/5.23.13/ 20 Min AMRAP

  • 20 Double Unders
  • 40 Burpees
  • 1600m Run
]]> 2013-05-24T12:28:30+00:00 5.22.13 http://www.crossfitreign.com/blog/detail/5.22.13/ For Time

  • 50 Push Press (65/45)
  • 40 Sit Ups
  • 30 Front Squats (65/45)
  • 20 T2B
  • 10 Box Jumps (24/20)
  • 20 T2B
  • 30 Front Squats (65/45)
  • 40 Sit Ups
  • 50 Push Press (65/45)
]]> 2013-05-23T12:44:18+00:00 5.21.13 http://www.crossfitreign.com/blog/detail/5.21.13/

15 Min AMRAP

  • 3 Hand Stand Push Ups
  • 6 Burpees
  • 9 Squats
  • 5 Dead Lifts (225/155)
]]> 2013-05-22T11:57:22+00:00 5.20.13 http://www.crossfitreign.com/blog/detail/5.20.13/

Best of luck in Special Forces training, Dan! We will miss you!!!

3 RFT

  • 15 Pull Ups
  • 30 Double Unders
  • 15 Kb Swings (70/53)
  • 200m Run
]]> 2013-05-21T10:49:53+00:00 5.16.13 http://www.crossfitreign.com/blog/detail/5.16.13/ SWOD

5 - 3 - 3 - 1 - 1 - 1

Find 1 Rep Max

  • Over Head Squat

WOD

21 - 15 - 9

  • OH Squats (95/65)
  • Double Unders *

* Double Unders must be performed unbroken or access a 5 Burpee penalty (max 3 penalties per round)

]]> 2013-05-17T12:46:17+00:00 5.15.13 http://www.crossfitreign.com/blog/detail/5.15.13/ Painstorm 2.0

5 Min - As Many Points As Possible

  • Dead Lift = 1 Pt
  • Power Clean = 3 Pts
  • Thruster = 5 Pts
  • Snatch = 10 Pts

1 Barbell

  • Rx (185/115)
  • Scaled (155/95)
  • Modified (135/75)

Athlete will have 5 Minutes to amass as many points as possible by performing the previous lifts.

Athlete can only perform 3 reps of any movement consecutivley before moving to atleast 1 rep of another lift.

]]> 2013-05-16T15:34:58+00:00 5.14.13 http://www.crossfitreign.com/blog/detail/5.14.13/ 4 Rounds For Time

  • 400m Run
  • 15 Kb Swings (70/53)

* Kb Swings are to be done unbroken. If broken perform 7 burpees as penalty.

]]> 2013-05-15T12:36:16+00:00 5.13.13 http://www.crossfitreign.com/blog/detail/5.13.13/ 20 Min AMRAP

  • 100 Squats
  • 100 One Arm DB Snatches (35/20)
  • 100 Wall Balls (20/14)
  • 100 Pull Ups
]]> 2013-05-14T12:26:11+00:00 DT 5.10.13 http://www.crossfitreign.com/blog/detail/dt-5.10.13/

DT

5 Rounds

  • 12 Dead Lifts (155/110)
  • 9 Hang Power Cleans (155/110)
  • 6 Push Jerks (155/110)

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.

]]> 2013-05-13T12:30:28+00:00 5.9.13 http://www.crossfitreign.com/blog/detail/5.9.13/

SWOD

2 x 3 Push Jerk (warm up)

20 min to find Jerk 1 rep max

 

WOD

3 Rounds For time

  • 30 Russian KB Swings (53/35)
  • 20 KB Swings (53/35)
  • 10 Alternating One Arm KB Swings (53/35)
]]> 2013-05-10T10:29:31+00:00 May 8 2013 http://www.crossfitreign.com/blog/detail/may-8-2013/ Tabata

4 Movements each with 8 rounds of 20 sec work / 10 sec rest intervals

  • Weighted Squat Jumps (20/10)
  • Hand Release Push Ups
  • Ab Mat Crunches
  • Walking Lunges

Mile Run For Time

]]> 2013-05-09T12:57:42+00:00 5.8.13 http://www.crossfitreign.com/blog/detail/5.8.13/ For Time

21 - 15 - 9

  • Thrusters (135/95)
  • Grasshoppers
]]> 2013-05-08T16:39:03+00:00 5.6.13 http://www.crossfitreign.com/blog/detail/5.6.13/ Fight Gone Bad...ish

3 Rounds

1 Min max Reps at each Station

  • Wall Balls (20/14)
  • Kb Swings (53/35)
  • T2B
  • Snatch (95/65)
  • Box Jumps (24/20)

* 1 Min Rest after each Round

]]> 2013-05-07T13:47:14+00:00 5.3.13 http://www.crossfitreign.com/blog/detail/5.3.13/ CrossFit Reign Pentathalon

  • Broad Jump (3 Attempts)
  • Unbroken Double Unders (3 Attempts)
  • Max Weighted Pull Up (3 Attempts)
  • 200m Row for time (1 Attempt)
  • Max Thrusters in 1 Min (1 Attempt)

Congrats to Fay and Gus!

Raw Scores

 

  BJ DUs WPU Row Thrusters
Fay 6 7 17 20 43 16
Traci 5 6 0 BB 52 18
Jamie 5 3 0 BB 47 14
Lexxi 5 9 5 BW 54 16
Kristen 6 4 26 5 45 19
Molly 6 11 4 4 45 0
Cauretta 6 1 2 0 45 10
Tiffany M 5 2 2 RB 41 23
Melanie 5 1 1 RB 46 13
Sonya 5 6 5 BB 50 11
Monica 4 2 1 BGB 52 8
Ashley 6 2 1 10 46 18
Abby 6 6 1 10 41 20
Erin 6 6 2 RB 46 15
Cindy 4 3 0 BB 65 12
Dee 5 4 0 RGB 44 11
Kenya 6 8 8 BB 48 6
Veronica 6 1 1 20 46 22
Renee 5 10 3 5 45 6
Laura 5 7 2 25 46 15
             
  BJ DUs WPU Row Thrusters
Ed 6 7 7 20 37 14
Jeremy 8 2 2 58 38 18
John 6 4 1 BW 40 16
Erik 7 4 42 63 36 15
Fred 8 3 46 44 31 18
David 5 7 0 20 53 6
Dan 7 7 2 54 48 20
Raphael 6 8 2 59 43 13
Billy 7 6 2 54 41 12
Mike O 6 10 1 35 36 27
Theo 7 0 9 44 36 19
Eddie 8 3 1 53 37 30
Joel 7 5 0 70 45 10
Jaimi 7 5 2 45 70 12
Stevan 8 6 3 70 35 21
Lilo 6 11 18 70 41 12
Austin 8 5 1 44 39 24
Roger 8 7 1 87 35 26
Josue 7 11 53 0 0 0
Richard 7 5 18 42 38 30
Herman 7 3 3 33 37 18
Chris M 7 8 66 53 37 20
Tony 8 6 39 63 37 25
Gus 8 8 69 70 37 26
Troy 7 2 4 80 37 24
Ace 8 4 64 123 36 20
Mike W 7 0 1 30 33 16
]]> 2013-05-06T13:41:48+00:00 5.2.13 http://www.crossfitreign.com/blog/detail/5.2.13/ 12 Min AMRAP

Assending Ladder (1, 2, 3, 4, 5,...etc)

  • Front Squat (155/115)
  • Box Jumps (24/20)
  • Burpees
]]> 2013-05-03T12:34:32+00:00 5.1.13 http://www.crossfitreign.com/blog/detail/5.1.13/

For Time

  • 10 Power Snatches (135/95)
  • 200m DB Run (35/20)
  • 20 Power Snatches (115/75)
  • 200m Db Run (35/20)
  • 30 Power Snatches (95/65)
]]> 2013-05-02T12:21:53+00:00 4.30.13 http://www.crossfitreign.com/blog/detail/4.30.13/

Score Each AMRAP Individually

8 Min AMRAP

  • 21 KB Swings (53/35)
  • 21 Sit Ups

8 Min AMRAP

  • 15 Push Press (95/65)
  • 15 Lateral Bar Hops

8 Min AMRAP

  • 9 Pull Ups
  • 9 Burpees

* 2 Min Rest after each AMRAP

]]> 2013-05-01T13:31:24+00:00 4.29.13 http://www.crossfitreign.com/blog/detail/4.29.13/ SWOD

Back Squat

  • 3 x 8 @ 65% of 1 Rep Max
  • 1 x 5 @ 70% of 1 Rep Max
  • 2 x 2 @ 75% of 1 Rep Max
  • 1 x 1 @ 80% of 1 Rep Max

WOD

3 Rounds for Time

  • 50 Ft Broad Jumps
  • 30 Walking Lunges
  • 400m Run
]]> 2013-04-30T12:14:11+00:00 4.25.13 http://www.crossfitreign.com/blog/detail/4.25.13/

5 Rounds For Time

  • 30 Wall Balls
  • 30 Double Unders
]]> 2013-04-26T00:44:39+00:00 4.24.13 http://www.crossfitreign.com/blog/detail/4.24.13/ For Time

21 - 15 - 9

  • OH Squats (95/65)
  • Box Jumps (30/24)
  • HR Push Ups
]]> 2013-04-25T14:37:10+00:00