CrossFit WOD:
Deadlift 1-10-1-20-1-30

Gettin' Stronger:
- Bench press 2x5
- Oly lift work

CrossFit WOD:
AMRAP in 20 minutes for rounds AND weight of:
- 5 Thrusters
- 7 Hang powercleans
- 10 Sumo deadlift high pulls

There is no prescribed weight for this WOD...just GO HEAVY!

Gettin' Stronger:
- Bench press 2x5
- Shoulder press 5-5-5
- Pullup work

CrossFit WOD:
"Kelly"

Five rounds for time of
- 400 meter run
- 30 box jumps (24/20")
- 30 wallball shots (20/16#)

Watch the Demo from CrossFit HQ.

Gettin' Stronger:
- Bench press 2x5
- Overhead squats 5-5-5

CrossFit WOD:
Turkish getups 1-1-1-1-1-1-1

"Gettin' Stronger" WOD:
- Bench press 2x5
- Power cleans 3-3-3
- Turkish getups 1-1-1

- 3 minutes front squats (185/125 lbs)
- 1 minute rest
- 3 minutes pullups
- 1 minute rest
- 3 minutes shoulder press (95/65 lbs)

Perform as many repetitions as possible in the 3 minute time period. You may set down the barbell, let go of the pullup bar, or otherwise break up the sets as needed.

"Gettin' Stronger" WOD:
- Bench press 2x5
- 20-rep squats
- Deadlifts 1-1-1

CrossFit WOD:
"Lynne"
As prescribed:
5 rounds for max reps of:
- Bodyweight bench press
- Pullups

Scaled down:
Scale one exercise to bring the reps equivalent to the other, or scale both so to allow 10-12 repetitions in the first round.

There is no time component to this workout. Recommended rest time is 1-3 minutes between sets.

"Gettin' Stronger" WOD:
- Bench press 2x5
- Push press and/or push jerks 3-3-3
- Pullup work

CrossFit WOD:
50 overhead squats for time (135/95 lbs)

Gettin' Stronger WOD:
- Bench press 2x5
- Power cleans 3-3-3-3-3
- Snatch work

CrossFit WOD:
21-, 15, and 9-rep rounds of:
- Kettlebell swings (24/16 kg)
- Push presses (75/55 lbs)
- Kettlebell goblet squats (24/16 kg)
- Situps

Gettin' Stronger WOD:
- Bench press 2x5
- Strongman work

CrossFit WOD:
Deadlifts 3-3-3-1-1-1-1

Gettin' Stronger WOD:
- Bench press 2x5
- Overhead squats 3-3-3-3-3
- Pullups 3 x max reps

CrossFit WOD:
5 rounds for time of:
- 8 tire flips*
- 8 ring dips
- 8 knees-to-elbows

* If weather makes tire flips a bad idea, we'll be subbing power cleans (135/95#)

Gettin' Stronger WOD:
- Bench press 2x5
- Deadlifts 5-5-5-5-5

CrossFit WOD: Note: we will have a 30 minute cutoff so we can get on to the strength phase - scale accordingly!

"Murph"

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

- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run

WOD will start at quarter 'til the hour, and time will be called at 25 minutes after the hour. If you cannot complete (or make a good showing on) Murph in 40 minutes, the suggested scaled workout is:

Semi-Murph, or "Smurph", and will be written up in blue, of course

- 1/2 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1/2 mile run

Or:

"Miley Smurph":

- 1 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1 mile run

Gettin' Stronger WOD:
- Bench press 2x5
- 20-rep back squats
- Shoulder presses 5-5-5

"The Bear"
Hybrid complex
5 rounds of 7 "reps" of the sequence:
- Power clean
- Front squat
- Push press
- Back squat
- Push Press

Each "rep" is one time through the entire sequence; each "round" consists of 7 reps.

There is no time component to this workout; rest as long as needed between rounds, BUT there is no stopping the weight on the floor within a round even to regrip!
DEFY! will be doing this WOD for TOTAL weight; e.g. rounds of 35/45/55/65/75 lbs give a total of 275 lbs

Watch the Demo on crossfit.com

CrossFit WOD:
CrossFit Stations #2 - Three rounds
- Wallball (20/16 lbs)
- Slamball (20/16 lbs)
- Box jumps (20"/16")
- Situps
- Pullups

With a continuously running clock, spend one minute at each station. Workout is for three rounds with one minute rest between rounds.

The clock does not stop or reset between stations. On call of "rotate", each person moves immediately to the next station in the sequence.

One point is given for each repetition, with continuous counting through the entire round. Score is the total number of points through the entire workout.

"Gettin' Stronger" WOD:
- Bench press 2x5
- Overhead squats 5-5-5
- Pullups 3xmax

CrossFit WOD:
30 muscleups for time

If you're not yet doing muscleups, do 90 pullups and 90 dips for time, broken up as needed.

"Gettin' Stronger" WOD:
- Bench press 2x5
- Deadlifts 5-5-5-5-5
- Overhead squat work

CrossFit WOD:
- 800 meter run
- 21 kettlebell swings
- 10 burpees
- 400 meter run
- 21 kettlebell swings
- 10 burpees
- 200 meter run
- 21 kettlebell swings
- 10 burpees

"Gettin' Stronger" WOD:
- Bench press 2x5
- Power cleans 3-3-3-3-3
- Snatch work

CrossFit WOD:
- Overhead squats 5-5-5
- Turkish getups 10-10-10 (5/side each round)

Gettin' Stronger WOD:
- Bench press 2x5 (About 70% of your 5-rep max)
- Shoulder press 3-3-3
- Push press 3-3-3
- Push jerks 3-3-3

CrossFit WOD:
"Diane"
21-, 15-, and 9 reps of:
- Deadlifts (225/155)
- Handstand pushups
for time

Watch the demo from CrossFit Kids!

Gettin' Stronger WOD:
NEW FOCUS EXERCISES START TODAY
The "every workout" exercise is bench press! We will continue the 20-rep squats for the next 4 weeks.
- Bench press 2x5 (About 70% of your 5-rep max)
- 20-rep back squats (about 50% of your 5-rep max)
- Pullups 3x max reps

CrossFit WOD:
3 rounds for time of:
- 20 pullups
- 30 pushups
- 40 situps
- 50 squats

Gettin' Stronger WOD:
- Power cleans 3x3
- Bench press 5-5-5-5-5
- Hill sprint work

CrossFit WOD: Back squats 5-5-5-5-5

Gettin' Stronger WOD:
- Power cleans 3x3
- Pullup work
- Dip work

CrossFit WOD:
4 rounds x 10 reps of:
- KB swings (32/24 kg)
- Thrusters (95/65 lbs)
- Pullups

Gettin' Stronger WOD:
- Power cleans 3x3
- Overhead squats 5-5-5-5-5
- Snatch balance work

REMINDER: Orders for Yampa Valley Beef need to be in TODAY for free shipping to DEFY! Contact Coach for details!

CrossFit WOD: "DEFYght Gone Bad" - 3 rounds

CrossFit WOD:
Bench press 5-5-5-5-5

Gettin' Stronger:
- Power cleans 3x3
- 20 rep back squats
- Turkish getups

CrossFit WOD:Nate
As many rounds as possible in 20 minutes of:
- 2 muscleups
- 4 handstand pushups
- 8 kettlebell swings (32/24 kg)

Named in honor of Chief Petty Officer Nate Hardy, who was killed 2/4/08 during combat operations in Iraq.

Gettin' Stronger:
- Power cleans 3x3
- Strongman work

CrossFit: "Annie"
50-40-30-20- and 10-rep rounds of:
- Double-unders
- Situps
for time

Acceptable subs for double-unders are:
- Tuck jumps
- Burpees (1:2 ratio)
- Squat thrusts
- Mountain climbers
- Up-downs

"Gettin' Stronger" WOD:
- Power cleans 3x3
- Bench presses 5-5-5-5-5 ('cause we didn't really get a chance to bench last time)

HAPPY BIRTHDAY Babur!
CrossFit WOD:
Tabata intervals applied in turn to:
- Power snatches (75/55#)
- Shoot-thrus
- Ring rows
- Push presses (75/55#)

Gettin' Stronger WOD:
- Power cleans 3x3
- Overhead squats 3-3-3
- Snatches 3-3-3

All sessions:
- Power cleans 3x3
- Deadlifts 5-5-5-5-5

CrossFit WOD:
"Helen"
- 400 meter run
- 21 Kettlebell swings (24/16 kg)
- 12 pullups
3 rounds for time

"Helen" Demo from CFHQ

Gettin' Stronger WOD:
- Power cleans 3x3
- Shoulder press 5-5-5
- Bench press 5-5-5

CrossFit WOD: Death by Squat Variations (45/35#)

"Death by" protocol:
With a continuously running clock, perform one repetition of the specified exercise the first minute, two the second, three the third, and so on until you cannot complete the prescribed number. Breaks between repetitions are permitted, as long as the required number is completed within the minute.

- Rounds 1-10: overhead squats
- Rounds 11-20: front squats
- Rounds 21+: back squats

Followed by 5-10-5 shuttle runs

Gettin' Stronger:
- Power cleans 3x3
- 20-rep squats
- Pullup work

NO WORKOUTS TODAY!

DEFY! will reopen Monday morning as usual. In the meantime, go check out the DEFY! folks rocking it out at the Battle Ready games in Greeley!

Good luck Best of Performances!

CrossFit WOD: Grace
30 clean-and-jerks for time (135/95 lbs)

Gettin' Stronger:
- Power cleans 3x3
- Deadlifts 5-5-5-5-5

HAPPY BIRTHDAY DAVE!
CrossFit WOD:
Wallball/slamball 100s
4 rounds for time of:
- 25 wallball
- 25 slamball

Gettin' Stronger WOD:
- Power cleans 3x3
- Overhead squats 3-3-3
- Deadlifts 5-5-5

CrossFit WOD:
Bench press 1-10-1-20-1-30
Close-grip bench work

Gettin' Stronger:
- Power cleans 3x3
- Shoulder presses 5-5-5-5-5

CrossFit WOD: Dirty Dozen

One round of twelve reps each of:
- Burpees
- Pullups-to-chest
- Power cleans (135/95#)
- Thrusters (135/95#)
- Push jerks (135/95#)
- Wall ball (20/12 lb)
- Ring Dips
- Pull-to-inverted-hang
- KB Snatches (24/16 kg)
- Deck Squats (16/12 kg)
- SDLHP (135/95#)
- Handstand pushups
For time

Gettin' Stronger:
- Power cleans 3x3, followed by
Strongman/strongwoman work - tire flips, yoke walks, etc.

CrossFit WOD:
Cindy sprints
10-15 rounds of:
- 5 pullups
- 10 pushups
- 15 squats
We'll be running this as individual rounds, done as fast - and with as little rest during the round - as possible. Rounds will start every 2-4 minutes depending on the needs and abilities of the group.

Gettin' Stronger:
- Power cleans 3x3
- 20-rep back squats
- Push jerks/split jerks

CrossFit WOD:
3 rounds for time of:
- 400 meter run
- 5 Pulls-to-Inverted-Hangs
- 10 Wallballs (20/16#)
- 15 supermans

Gettin' Stronger:
- Power cleans 3x3
- Turkish getups 1-1-1-1-1

CrossFit WOD:
1- hand kettlebell swings
10-ladder (up and down) for time and weight.

This ladder is performed as follows:
- 1 rep with each hand
- 2 reps with each hand
- 3, 4...9, 10 with each hand, then back down: 9, 8, etc.
The "10" set is only performed once with each hand, at the "top" of the ladder.

"Gettin' Stronger" WOD:
- Power cleans 3x3
- Overhead squats 5-5-5
- Pullups 3 x max reps

CrossFit WOD:
3 rounds for time of:
- 5 overhead squats (135/95#)
- 10 Chest-to-bar pullups
- 15 kettlebell swings (32/24 kg)

Gettin' Stronger:
- Power cleans 3x3
- Bench presses 5-5-5
- Close-grip bench work

CrossFit WOD:
"Kelly"

Five rounds for time of
- 400 meter run
- 30 box jumps (20/16")
- 30 wallball shots (20/16#)

Watch the Demo from CrossFit HQ.

Gettin' Stronger:
- Power cleans 3x3
- Deadlifts 5-5-5
- GHD work

CrossFit WOD:
- Deadlifts 5-5-5-5-5-5-5

Gettin' Stronger:
- Power cleans 3x3
- Shoulder presses 5-5-5
- Push press work

CrossFit WOD:"Kettlebell Hell"

Tabata Intervals (20 seconds work/10 seconds rest repeated 8 times) applied in turn to:
- Front squat
- Double clean-and-jerk
- Alternating floor press
- Bent-over rows
with a one-minute rotation break between exercises.

(24/16 kg)

Score is total number of reps in the workout

Gettin' Stronger WOD:
NEW FOCUS EXERCISES START TODAY
The "every workout" exercise is power cleans (you know you need to work on them!). In addition, every Monday we'll be doing one set of 20-rep squats, starting light and increasing every week for the next 8 weeks.
- Power cleans 3x3 (About 70% of your 3-rep max)
- 20-rep back squats (about 50% of your 5-rep max)
- Pullups 3x max reps

CrossFit Team WOD:
Each team of two will trade off on kettlebell swings (24/16 kg).
While person A gets AMRAP of kb swings, person B will run a lap. Person B will then swing the 'bell while person A runs a lap.
At the start of each minute, BOTH team members will stop and do 5 pushups, then pick up where they left off.
Score is total number of KB swings for the team in 12 minutes.

Gettin' Stronger WOD:
- Deadlifts for weight; if you've been doing the progression, we're going to work up to a max single.

Congratulations to Krista for getting CrossFit certified!

CrossFit WOD:
Krista's Chipper
25 walking lunges
20 pull ups
50 box jumps 20"
20 double unders
25 ring dips
20 knees to elbows
30 KB swings (24/16 kg)
30 sit ups
20 push press (75/55#)
25 back extensions
30 wall ball (20/16#)
30 pull ups

Gettin' Stronger WOD:
- Deadlifts 2x5 (~5-10% higher than last workout)
- Overhead squats 3-3-3
- Snatch balance work

CrossFit WOD:
- Shoulder presses 1-1-1
- Push press 3-3-3
- Push jerks 5-5-5

Gettin' Stronger WOD:
- Deadlifts 2x5 (~5-10% higher than last workout)
- Turkish getups 1-1-1-1-1
- Push jerk/split jerk technique

CrossFit WOD:
"Elizabeth"

21, 15, and 9 rep rounds for time of:
- Cleans* (135/95#)
- Ring dips

Gettin' Stronger
- Deadlifts 2x5 (~5-10% higher than last workout)
- Clean* and jerks 3-3-3-3-3

*Note: In CrossFit parlance, unless otherwise specified, "cleans" means "squat cleans". I.e. the crease of the hip must go below the top of the knee at some point while the bar is in the "catch" position. If you catch it high, do your squat after catching it.

For Gettin' Stronger, we do cleans for weight. That means catch the bar as low as you need to in order to move the most weight. And if that's a power clean, you need to work on your squat cleans so you can move more weight!

"Murph"

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.'

- 1 mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 mile run

WOD will start at quarter 'til the hour, and time will be called at 25 minutes after the hour. If you cannot complete (or make a good showing on) Murph in 40 minutes, the suggested scaled workout is:

Semi-Murph, or "Smurph", and will be written up in blue, of course

- 1/2 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1/2 mile run

Or:

"Miley Smurph":

- 1 mile run
- 50 pullups
- 100 pushups
- 150 squats
- 1 mile run

Gettin' Stronger WOD:
- Deadlifts 2x5 (~5-10% higher than last workout)
followed by 3 rounds of:
- 5 bench presses
- Pullups x max reps

CrossFit WOD:
- Back squats 5-5-5-5-5
- Squat lockouts and goodmorning work

Gettin' Stronger WOD:
- Deadlifts 2x5 (~5-10% higher than last workout)
- Back squats 5-5-5-5-5

HAPPY BIRTHDAY PATTY!!! CrossFit WOD:
"The Chief"

Max rounds in 3 minutes of:
- 3 Power cleans (135/95#)
- 6 Push-ups
- 9 Squats

Rest 1 minute and pick up where you left off. Repeat for five cycles for total rounds.

Gettin' Stronger WOD:
- Deadlift 2x5
- Power cleans 3-3-3-3-3
- Pullups 3x Max reps

CrossFit WOD:
20, 16, and 10-rep rounds of:
- Overhead lunges (95/65#)
- Sumo deadlift high pulls (95/65#)
- Knees-to-elbows

Gettin' Stronger WOD:
- Deadlift 2x5
- Overhead squats 5-5-5
- Glute-ham raise work

CrossFit WOD:
"Helen"
- 400 meter run
- 21 Kettlebell swings (24/16 kg)
- 12 pullups
3 rounds for time

"Helen" Demo from CFHQ

Gettin' Stronger WOD:
- Deadlift 2x5
- Shoulder press 5-5-5
- Front squats 3-3-3

CrossFit WOD:
- Clean and jerks 3-3-3-3-3
- Overhead squats 5-5-5

Gettin' Stronger WOD:
- Deadlifts 2x5 (~5-10% higher than last workout)
- Bench press 5-5-5-5-5
- Pullup work

CrossFit WOD:
Pulls to inverted hang
Total reps in 10x 1 minute rounds

If you can't do PtIH, sub alternating rounds of pullups and Knees-to-Elbows

Gettin' Stronger WOD:
- Deadlifts 2x5 (~5% higher than last workout)
- Back squats 5-5-5-5-5

CrossFit WOD: "DEFYght Gone Bad" - 5 rounds

CrossFit WOD: "Fran"
21-, 15-, and 9 reps each of:
- thrusters (95#/65#)
- pullups
for time

"Gettin' Stronger" WOD:
- Deadlift 2x5 (5-10% higher than last workout), followed by
- Pullups 3 x max reps
- Shoulder presses 5-5-5

CrossFit WOD:
Push/pull
- Bench press 3-3-3-3-3
- Deadlift 3-3-3-3-3

"Gettin' Stronger" WOD:
- Deadlift 2x5 (5-10% higher than last workout), followed by
- Back squats 5-5-5-5-5
- Push press work

CrossFit WOD:
Team Workout - each team of 1, 2, or 3 people must complete the number of reps specified times the number of team members. For example, a team of one will need to complete 50 kb swings. A team of 3 will need to complete 150 swings, broken up between members as needed.
- 400 meter run; all members must finish before moving on to the next exercise
- 20 overhead squats (95/65#)
- 30 box jumps (20/16")
- 40 wallballs (20/16#)
- 50 kb swings (24/16 kg)

* Reps may be partitioned between team members as needed
* Only one team member may work at a time
* Exercises (after the run) may be done in any order, but all reps of one exercise must be completed before moving on to the next exercise

"Gettin' Stronger" WOD:
- Deadlift 2x5 (5-10% higher than last workout), followed by
- Power cleans 3-3-3
- Bench press 5-5-5