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