Make sure to look us up on Facebook under Camp Robinson CrossFit. We are located in Building 9302 beside the PT track. Hours of operation are M,W, F at 1445hrs but call us at 501-212-5621 because we will be looking to add more classes later.

50 Sit ups - 5 Turkish Get-ups - 400m Run
40 Sit ups - 4 Turkish Get-ups - 400m Run
30 Sit ups - 3 Turkish Get-ups - 400m Run
20 Sit ups - 2 Turkish Get-ups - 400m Run
10 Sit ups - 1 Turkish Get-ups - 400m Run
Once you've completed the above work, you finish the WOD by drawing out of the grab bag and completing as many reps as possible of your selected excercise.

Partner WOD

As many rounds as possible in 15 minutes

First team member performs the following:
- 20 Sledge hammer strikes
- 2 times over the walls
- 200 meter Sprint

While the first person is working the second person performs the following:
- Box over Burpees (burpee either over a box or onto and down the other side)

Karen

150 Wall Ball Shots for Time

Complete as many reps as possible throughout the following WOD.
7 minutes of burpees
6 minutes of kettle bell swing
5 minutes of sit-ups
4 minutes of overhead squats
3 minutes of wall walks
2 minutes of push-ups
1 minute of mountain climbers

Move Fast!!!!

For Time:
10-9-8-7-6-5-4-3-2-1 Box Jump
1-2-3-4-5-6-7-8-9-10 Thrusters
After you complete your reps on each cycle run 1 down-n-back with a weight/med ball/KB/etc.

I fully expect this WOD to be finished quick. If you slack up you get an on the spot 5 burpee penalty.

For time

-50 double unders
-50 air squats
-40 double unders
-40 air squats
-30 double unders
-30 weighted squats (use kettle bell)
-20 double under
-20 weighted squats
-10 double unders
-10 walking lunges

Lets see which class post the best score

Wednesday WOD for all classes.

4 sets of 6 min intervals, for max rounds of:
-5 Burpees
-100meter sprint
-15 Weighted Situps

Rest intervals of 75, 90, and 120 seconds

"Kara's Fruity Concoction."

Todays WOD will be a Chipper I've names "Kara's Fruity Concoction." In honor of the rewards she partakes in so often.

5 Wall walks ups
10 Burpees
20 Wall Ball Shots
30 Box Jumps
40 Kettle Bell Swings
50 Push Ups
60 Sit Ups
and 1 buddy carry across the pad...bcuz buddies help each other get home

WOD for Wednesday July 9th:

1 Min station rotations for 3 cycles
- Double or Single Unders
- Planks
- Hand Stand Push Ups (We will cover progressions)
- Lunges
- Twists (Just don't ask, assume its evil ok)

Todays WOD is going to be super simple folks and its AT THE FIGHT HOUSE BESIDE THE TRACK!!!!!!

3 Rounds for Time of:
-Max Effort Kettlebell Swings
-50 Front Squats
-3 Tire Flips

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

"Coe"

Ten rounds for time
95/65 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

"Murph"

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Individual warmups. "3,2,1 Go" will be given at 1500hrs on the dot.

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.

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.

Good Morning Monday!!!!

Max reps in 5 minutes per station of
-hang cleans
-ring dips
-box jumps
-burpees
Rest 1 minute between stations. Record reps.

The Hopper only knows!

Todays WOD will be brought to you by "The Hopper"

Today we will have a random Wednesday WOD. This means that our time and task will be determined by chance. You guys will draw to discover the group's WOD so any belly aching will be met with the following response...."Hey, you drew this, not me!"

We Don't Need No Stinking Weights!!!!

Warmup: Coaches Choice...I'm thinking we throw a few tires around. Come early if you want to work on power clean progressions as well.

WOD:
- Tabata pull-ups
- Tabata push-ups
- Tabata sit-ups
- Tabata squats

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between intervals or between exercises.

Grace

30 Reps for time
- Clean & Jerk

We will meetin in the PRT Bubble

Sweat Angels

We are going to be makinf sweat angels in the Fight House today beside the track.

WOD: 15 min AMRAP
- 21 Kettle Bell Swings
- 21 Push Ups
- 21 Box Jumps (Adding this one since it was skipped last week)

From the main site at CF HQ

WOD: 12 minutes
1 minute of 30-inch box jumps
1 minute of 115-lb. sumo deadlift high-pulls
2 minutes of 30-inch box jumps
2 minutes of 115-lb. sumo deadlift high-pulls
3 minutes of 30-inch box jumps
3 minutes of 115-lb. sumo deadlift high-pulls

CINDY

I'm keeping it light today for a few reasons. #1 You guys need to stretch out. #2 My mom had knee replacement and I'm going to visit her in the hospital afterwards.

WOD: 20 Minutes AMRAP of CINDY
-5 Pull ups
-10 Push ups
-15 Air squats

Chipper for Time in the Bubble:

60 Burpees
50 Dead Lifts
40 Sit-Ups
30 Double Unders
20 Ring Push Ups
10 Man Makers

Good Friday leg blast

Meet at the PT track start point

For time:
-150 Air Squats
-800m Run
-150 Air Squats
-800m Run

Good Morning Wednesday!

Decending Ladder 10,9,8....1
-Ring Dips
-Box Jumps

Ascending ladder 1,2,3...10
-Toes 2 Bar
-Weighted Lunges

Guess who is back this week????? Just show up and find out today. Here is a simple strength WOD to motivate us on a Monday...see you in the bubble at 1445hrs. Todays workout tunes will be brought to you by rock bands of the 90's.

WOD: 5 Rounds For Time
-Max reps bench press
-Max pull ups

14.5

I will allow you to scale this a bit.  We are going to have a few new folks with us today so welcome them as always and help them out as we move through this WOD.

Meet at the PT track start point today at 1445hrs.

14.3 Open workout...scaled

Warm up: 3 Rounds of Cindy...yes again!

MEN Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch...

WOMEN Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch

Oooops

Just realized I forgot to post the WOD today.

Your WOD will consist of the following ailments…I mean elements Dizziness, Soreness, Foggy memory, and the urge to stop and sit down.

In other words 5 RFT
- 10 tire flips
- 21 box jumps
- 21 KBS
- 100 single unders

EMOTM "Every Min on the Min"

Today when you come in there will be a wide range of movements...select one.  At “3,2,1 Go” you will perform your selected movement for 1 repetition.  On the second min you will perform that movement for 2 repetitions...3 minutes 3 reps, 4 minutes 4 reps and so on until you can't finish in time.

Try to select an area you don't care much for so you can gut out a few minutes of training in that movement. Consider things like: Thursters, Pull ups, Front Squats, Push Press, etc

Loredo

6 rounds for time
24x Squats
24x Push-ups
24x Walking lunge steps
Run 400m

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

1-2-3-4-5-6-7-8-9.....20x reps
Kettle Bell Swings & Weighted Situps

Finish under 8min run 200M
Finish under 10min run 400M
Finish under 12min run 600M
Finish over 12min run 800M

Return from TDY

10 min RFT
-5x Hang cleans
-10x Clapping push-ups
-15x Box or tire over jumps

Also note that we will have the doors open at 1430 as usual but folks have been asking to push back the warmup start to 1445. We will allow you to warm up on your own or work on skills prior to the 1445 start all this week and next.

Happy 40th Birthday David A. Smith

 3 RFT
21x KB sumo deadlift high pull (or 45# bar)
2x 50m Farmers walk (Heavy)
10x Burpees
2x 50m Farmers walk the restart

The Count Down!

100x Double unders
90x Squats
80x Sit-ups
70x Push-ups
60x Pull-ups (Jumping, Strick, Kip...just get up there)
50x Mountain Climbers (3 count)
40x Box jumps
30x Burpees
20x Knees to elbows
10x Handstands

21-15-9 reps of:

DeadLifts
Walking lunges w/overhead (left arm)
Walking lunges w/overhead (right arm)
Kettlbell Swings

We have various weights so come early to figure out your size.

Surprise Surprise

Goooooood Morning! Hope you are ready to do some work this afternoon. Today's WOD will be a surprise when you show up. However, here is a hint. Some of the elements involved will be:

Thrusters
Double Unders
Box Jumps
Man-Makers

See you all at 1430hrs!

Almost a dirty thirty

30 Box Jumps

30 Jumping Pull-ups

30 Walking Lunges

30 Good Mornings

30 Burpees

30 Double Unders

For time

10,9,8...1 Push Press

1,2,3...10 Knees to elbows 

Begin WOD with 50 push-ups and end with 50 sit-ups. 

Take A Flying Leap

We will meet in the field behind the PRT bubble for our warmup. Then.....

For time
Broad jump 400m  (1 lap)

"Maggie"

Welcome to our first complex of the new year. Don't look at the WOD as 50 reps of each excercise. Its one constant movement done 50 times over. See the below video from CrossFit HQ to better understand "Maggie"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand
 
Movement demo: http://media.crossfit.com/awset/CrossFit_MaggieClip_h264_52d5a6ba894f6_SD.mp4

"Karen"

Pick your group

A-150 wall ball shots for time

B-75 wall ball shots for time

C-150 or 75 Weighted front squats

Nicole

Max rounds in 20 minutes
- Run 400m
- Max rep pull-ups (note total pull-ups each round) 
Score will look like this ex: 5Rds + 63 pullups  

Time to play with the new Med balls

For Time:

21-18-15-12-9
Double Unders (or 3X Single Unders)
Med Ball cleans
Sit ups

Pull-up Practice

Now that we have some bands and boxes in place I want us to spend a chilly afternoon working on pull-up progression...INSIDE! The overhead heaters will be kicked on today folks. After we work on our skill for a little while each person will complete 5 rounds of max effort pullups using one of the methods used in practice.

Back from all that Christmas leave?

Tabata (20 seconds work, 10 seconds rest) 8 intervals
- Squats
- Push Ups
- Pull Ups
- Sit Ups