CrossFit Citadel

How do I get involved? You can either register to be a participant , sponsor participants and affiliates, or both. As a registered participant, people can search for you through the site. Seek out sponsors and have them visit your page to make a pledge or donation.

What's CrossFit for Hope? CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Contributions can be performance-based pledges or donations for participants and affiliates. We'll keep track of the athlete performances and donations for each individual and every participating Affiliate.

When is the "Hope" workout? The Hope workout is on June 9, 2012. Contact your affiliate for more information about the schedule for the workout day.

St. Jude Children's Research Hospital St. Jude Children’s Research Hospital opened in 1962 and was founded by the late entertainer Danny Thomas. Its mission is to find cures for children with cancer and other deadly diseases through research and treatment.

St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No family ever pays St. Jude for the care their child receives.

In the U.S., in children, more than 18,000 cases of cancer are diagnosed each year. Child cancer survival rates have increased from less than 20% when St Jude opened to almost 80% today.

Acute lymphoblastic leukemia (ALL) is the most common childhood cancer. ALL has seen an impressive improvement in the five-year survival rate from 4% when St. Jude opened in 1962 to 94% today.

WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Hip mobility homework:
couch stretch & hamstring stretch

3 rounds for time of:
100 m Run
50 Push-ups
100 m Run
40 Sit-up (standard)s
100 m Run
30 Squat Jumps
100 m Run
20 Single Arm Kettlebell Swing (Russian)s 16 kg

Post total time.

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky (reverse hyper), 10 reps
Run 800 meters

Post total time.

2012 Regional Workouts announced!

WOD
Done in teams of 3.
400m runs are done as a team.

For Time:
400 m Run
60 Pull-ups
70 Box Jumps (20 in.)
80 Wall Balls 20/16 lbs
90 Sit-ups (abmat)
100 Kettlebell Swings 1.5/1 pood
120 Push-ups
500 Jump Rope (Singles)
400 m Run

Post total time.

Box jumps are mainly about jumping onto a box. Simple, right? But like any CrossFit movement, you can always add a good dose of virtuosity for increased speed, efficiency and grace.

Kelly Starrett and Carl Paoli explain exactly how to set up for efficient box jumps, and they say it all starts with foot position and body position. As all supple leopards know, great body position takes work, so Starrett offers up some mobility drills to get you ready to bounce.

The experts also explain how the standard of landing on top of the box and opening the hips usually results in good positioning, while the landing on the ground is sometimes less than graceful. Often the knees go into bad positions on the ground landing, which creates what Starrett calls a “torque dump.” To prevent this, Paoli recommends keeping the feet quite close together during ground contact.

By preparing your joints and tissues properly and then using solid positioning during reps, your box-jump efficiency will improve instantly.



Watch the free video here

WOD
2 partners will complete the workout below. Only one partner can workout at a time, but the work may be divided between the two partners as desired (half and half, one person does more ring dips - the other does more DUs, etc). The only exception is the 200m sprint, each 200m sprint must be completed by one person (no dividing them up into multiple 100s for example).

As many rounds as possible in 20 minutes of:
50 Double unders
30 Ring Dips
Two 200m Sprints

Record who your partner was and total rounds for the team.

WOD
For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Post total time.

WOD
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post total time.

_1600 m Run
rest 3 mins
800 m Run
rest 3 mins
1600 m Run

Post round times and total time.

_ A. Clean & Jerk 3-3-3-3-3

B. In teams of two, one person performs KB swings while the other runs 400m. Teammates must tag up on the KB after every run. Fastest team to reach a total of 300 KB swings as a team wins.

300 Kettlebell Swings (53#/35#)
400 m Run

Post total time.