Saturday, July 31, 2010

01 Aug10


15 OHS 95IBS/65
10 Knees to elbows
5 HSPU
AMRAP in 20 Min

We will call this workout Andy's Nightmare.

We will meet at 1100.

31 Jul 10


Sorry about the late Post

CrossFit Totals

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

We will be there about 10:00

Fred will be at the box at 5:00 if you were unable to make it at 10:00

Thursday, July 29, 2010

Tuesday, July 27, 2010

28 Jul 10

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

Fred will try to be there at 3:00 call him to double check at ext 6233 or cell phone 696-21-7705
Andy will be there at 7:00

Monday, July 26, 2010

Saturday, July 24, 2010

"ANNIE"

50-40-30-20-10
Double unders
Sit ups

If you cannot do double unders sub is 3-1
i.e. 3 singles equals 1 double
so for those of you who do not have double unders yet your WOD will be:
150-120-90-60-30 single jumps
50-40-30-20-10 sit-ups

Be there @ 1900

Belief from Patrick Cummings on Vimeo.

"NATE"

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
10 1.5-Pood Kettlebell swings

Be at the box @ 1900

SOC-Nate-Hardy-th.jpg

Enlarge image

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker

Thursday, July 22, 2010

WOD for Friday 23 July

CLEAN AND JERK
1-1-1-1-1

FOR MAX LOAD

BE THERE @ 1900

REST DAY

Rest or pay what you owe
I'll be there @ 1600 for those of you who missed a workout or want to practice something you suck at

See ya there

Tuesday, July 20, 2010

Rob's 28th Birthday WOD

HAPPY BIRTHDAY ROB WOD
Thrusters 95#
Knees to Elbows
Push ups (2010 games standard)
GHD sit-ups
Overhead squat 95#
Burpees
Pull ups
Deadlift 225#
Box jumps

28 reps of each exercise for time , you must complete all reps before moving to the next exercise
We will meet @ 0900
If you cant make it tomorrow plan on Thursday @ 1600

Monday, July 19, 2010

Tuesday 20 Jul 10

TRACK DAY

3 rounds for time of: 50 Air Squats 400 m Run


Meet at box by 7 for a quick warm up. Than we will head to the MWR track.

Sunday, July 18, 2010

Monday 19 Jul 10

Helen


1 Lap
21 Kb Swings 1.5 Pood
12 Pull ups
3 Rounds For time

We will meet at 7:00

REST DAY

Enjoy your Restful Sunday

This week all workouts will take place @ 1900 (or just after)
Be sure to check back here for updates.

THANKS to everyone who has been giving it they're all.
CrossFit is not about doing every workout RX'd, or beating the person next to you. CrossFit is about giving it 110% every set, every rep all the time.
INTENSITY is the key.

See you all Monday

Thursday, July 15, 2010

WOD for Friday 16 July

For Time:

21-15-9
Box jumps 24in box
Kettlebell swings 1.5 pood
Sumo-deadlift high pull 95#
Run 1 lap
5 Burpees



We'll be there @ 1600

Check out the video
CrossFit games are this weekend

Wednesday, July 14, 2010

Thursday 15 Jul 10


Diane

Deadlift
Hand Stand Push Ups
21-15-9 For time

Rx'd weight 225

We will meet there at 7:00

Tuesday, July 13, 2010

14 Jul 10

REST DAY





100 Word of elite fitness from CrossFit HQ. Follow this and you will see tremendous changes in your performance in all aspects of life.



Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

WOD for Tues 13 July

"CINDY"
Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

I'll be there NLT 1630

Sunday, July 11, 2010

Monday 12 Jul 10


For Time:

-20 Over Head Squats
-30 Box Jumps
-2 Laps
-30 Over Head Squats
-20 Box Jumps
-2 Laps
Rx'd 115IBS

Saturday, July 10, 2010

WOD for Sunday 11 July


"Growing Old is not for Sissies"

Five Rounds of:
5 Deadlifts
5 Hang Cleans
5 Push Presses
5 Front Squats

This is not a 3,2,1 Go! Workout You must increase the load with each round and may not drop the bar once the round has begun. A dropped bar or weight touching the ground (except on the deadlift) is a failed attempt at a round. Rest as necessary between rounds. Try and move as much weight as possible .

We'll open @ 1500-1530
Post your
preferred workout time so we can do our best to accommodate

Thursday, July 8, 2010

Fridays wod 09 July 2010


21 Ring Dips
21 95 IBS Push Press
1 Lap
15 Ring dips
15 95 IBS Push Press
2 Laps
9 Ring Dips
9 95 Ibs Push Press
3 Laps

For Time


Fred will be there at 5:30 and Andy will be there at 7:00. So come get some!

Wednesday, July 7, 2010

WOD for Thursday 8 July

For time
30 Burpees
2x Walking lunge with 45# plate over head
30 Box jumps (24 in)

20 Burpees
3x Walking lunge with 45# plate over head
20 Box jumps (24 in)

10 Burpees
4x Walking lunge with 45# plate over head
10 Box jumps (24 in)

We'll open @ 1500 for a 1530 start time

Tell all your friends

WOD


For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 1.5 pood


Meet at the gym at 1500. I will be there early cleaning up.

Monday, July 5, 2010

First WOD at new Box

Angie

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
For Time
Complete all reps of each exercise before moving to the next.

We will meet at the Box by 19:00

Saturday, July 3, 2010

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box


At Andy's at 14:30

Friday, July 2, 2010

REST DAY

REST OR PAY WHAT YOU OWE

DOING SOME WORK AT THE NEW BOX THIS AFTERNOON , GIVE ME OR ANDY A CALL IF YOU WANT TO HELP OUT