CrossFit Ramstein

“Roy”

Five rounds for time of:
225 (155) pound Deadlift, 15 reps
20 Box jumps, 24(20) inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Kari is making a difference over there at Wolf Pack CrossFit! Check out the following article, which was recently posted on the Kunsan Air Base website: Wolf Pack CrossFits Airmen’s lives.

U.S. Air Force photo taken by Senior Airman Roy Lynch

Rob Powell from CF Ansbach getting airborne

Cash In

One Tabata round (4 minutes) of rowing

“Angie“

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Cash Out

50 Double-unders

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Cash In

Sage Burgener strikin' a pose with PJ!

Run 800 meters

Part A. Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12 Pull-ups
95 (65) pound Overhead squat, 21 reps
12 Pull-ups
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part B. Three rounds for time of:
30 Toes to bar
95 (65) pound Ground to overhead, 21 reps
Seven minute time cap. Score time of completion or reps completed within the cap.

Rest 30 seconds.

Part C. Three rounds for time of:
Burpee pull-ups, 10 reps
10 Towel pull-ups
Twelve minute time cap. Score time of completion or reps completed within the cap.

Cash Out

10 minutes of GOOD stretching…just do it people!

Can you say carb load?

You ever come across an old photo that makes you think WTF?!  I have been ‘cleaning house’ trying to de-clutter my life and came across the gem of a picture displayed here.  Who is that chubby-cheeked guy?  Take some time today and see if you can de-clutter your life.  If you have not used in a year (or three), then you probably do not need it.  Maybe just organize what you have so it is easier to find things.  Whatever your method, do something for yourself that makes life just a little bit easier.  Enjoy the rest day and see you back in the gym tomorrow.

Intensity?

Cash-In

OHS (115 lb / 75 lb) – 2 sets, 5 reps

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Cash-Out

Toes-to-bar, 3 sets, 10 reps

Who's that guy?

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Cash-Out
Turkish Get-up, 10 each arm
Choose a manageable weight

Cash-In
50 Double-Unders

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Cash-Out
15 Box Jumps

CF Games 2010 Winners

1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women’s competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.