Thursday, September 30, 2010

WOD 30 Sep

"Ryan"

Five rounds for time of:
7 Muscle-ups (Sub is 7 pull-ups + 7 dips)
21 Burpees

See you there @ 1600

Wednesday, September 29, 2010

WOD 29 Sep

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

See you there @ 1600

Monday, September 27, 2010

REST......

Have a great restful day...it's been a rough few days!!

It's time for a special shout out and goodbye to a great bunch of guy's Keith,Derek,Tony,Kris,Morgan, and Andrei (sp?) THANK YOU!! it's been a real pleasure and an Honor to train and coach alongside all of you. I have learned a lot from all of you and I hope I've taught you a thing or two as well.
Keep up the good work. And if your ever back our way, your are always welcome to drop by for a WOD.

And an extra thanks for the very generous donation you gave...it will be used soon to keep the WOD's rolling

THANK YOU!!!

WOD 27 Sep


Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

See you @ 1600

Sunday, September 26, 2010

WOD 26 Sep


With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

See you there @ 1600

Friday, September 24, 2010

Fight Gone Bad 5 @ 1500

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

@ 1500

So we will begin the workout @ 1500 after a quick warm-up. Everyone will get to participate, but all of those who have collected donations will go first. We'll have lots of pictures and videos taken during the workout so we can post them to the FGB5 website.

Best of all when were all finished and worked up a good hunger and thirst, You are all invited over to our house for an after workout BBQ. Bring some meat a side dish or just yourself, we'll have some beer and drinks available. We'll light the BBQ around 1900. We live on base 1375A Jazmin 'New' housing 727-4426
Give us a call if you need directions

Hope to see you on Saturday at the gym and at the BBQ

Please post questions to the comments section

Thursday, September 23, 2010

Wednesday, September 22, 2010

WOD 22 Sep

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

See you @ 1630

Tuesday, September 21, 2010

WOD 21 Sep

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

See you there at 1600

Check out the FGB5 post below

Monday, September 20, 2010

Fight Gone Bad 5 Details

OK everyone, this Saturday @ 1500 we will do the Fight Gone Bad workout in support of FGB5. If you haven't done so already it's not too late to register and start collecting donations. Just click on the link on the right side of our site, registration is easy and don't forget to choose CrossFit Rota as your gym.

So we will begin the workout @ 1500 after a quick warm-up. Everyone will get to participate, but all of those who have collected donations will go first. We'll have lots of pictures and videos taken during the workout so we can post them to the FGB5 website.

Best of all when were all finished and worked up a good hunger and thirst, You are all invited over to our house for an after workout BBQ. Bring some meat or a side dish we'll have some beer and drinks available. We'll light the BBQ @ 1900. We live on base 1375A Jazmin 'New' housing 727-4426

Hope to see you on Saturday at the gym and at the BBQ

Please post questions to the comments

REST DAY

Sunday, September 19, 2010

WOD 19 Sep

Complete five rounds of:
Max Deadlift, 3 reps
Max rep Handstand push-ups

See you there @ 1600

Saturday, September 18, 2010

WOD 18 Sep

Four rounds for time of:
Row 500 meters
Rest 3 minutes

I'll be there @ 1500

Only 1 rower so please be patient

Friday, September 17, 2010

WOD 17 Sep

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Ups

We will scale/sub as needed

See you there @ 1600

Wednesday, September 15, 2010

WOD 15 Sep

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

See you there @ 1600

Monday, September 13, 2010

WOD 13 Sep

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

See you there @ 1500

Friday, September 10, 2010

WOD 11 Sep

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

(insert evil laugh here)

See you At 1000 ...YES that's A.M.

3..2..1..GO

WOD 10 Sep

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

See you @ 1500

Thursday, September 9, 2010

FRAN

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I have an appointment so i will only be able to open for an an hour from 1500-1600
Maybe a little earlier if i can get out of work

See you there

Wednesday, September 8, 2010

Tuesday, September 7, 2010

WOD 7 Sep

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

See you there @ 1600

Monday, September 6, 2010

Sunday, September 5, 2010

WOD for 5 Sep

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

See you @ 1600



U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

R.I.P.

Saturday, September 4, 2010

Friday, September 3, 2010

WOD 3 Sep


"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.


See you there @ 1500

Thursday, September 2, 2010

Wednesday, September 1, 2010

WOD 1 Sep

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

See you @ 1500