5/9/14 TODAY IS DAY 98 FOR THE BURPEE CHALLENGE!! (How many are really left? Check the whiteboard)

USA pride at CFS...oh and a little Nano action!!!

USA pride at CFS…oh, and a little Nano action!!! (Blue and Chasity)


Power Clean

5 x 3



For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row


The athlete’s score is his or her total time for completing the event.

Movement Standards

The athlete may begin the event seated in the rower but may not grab the handle until the call of “go.” The monitor will be set to zero at the beginning of each row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electronic monitor.

Box Jump Over
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.

Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing.

Wall-ball Shot
The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The ball must make contact with the front-face of the target. If the ball hits the bottom or top edge of the target or does not hit the target at all, it is a no rep. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep.

Ring Dip
The shoulder must pass below the top of the elbow at the bottom and the hips must travel below the rings. If the hips remain in-line horizontally with the rings, it is a no rep.


***CrossFit Sonora will be participating in this years “Murph Challenge”….we are looking to get EVERYONE to participate!!! Please go to http://themurphchallenge.com/ to find out about all the details, how to register and the story behind the event!!! We will be doing the HERO WOD at CrossFit Sonora on Memorial Day…Monday, May 26th 2014. PLEASE USE CROSSFIT SONORA AS YOUR AFFILIATE WHEN YOU REGISTER!!


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