Saturday, September 29, 2012

Rest or pay what you owe

We'll be there at 1000 sorry for the late post

and don't think you can get out of my Birthday Burpees!!!!!

Thursday, September 20, 2012

Wednesday, September 19, 2012

WOD 19 Sept



For Time:

21-15-9 Reps of:
225/155 Deadlift
135/95 Overhead Squat

See you at 1600

Tuesday, September 18, 2012

WOD 18 Sep


"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

There is no partitioning you must complete all of one movement before beginning the next


Logan will be there from 1030-1300 
And i'll be there at 1600

Monday, September 17, 2012

REST DAY

Rest or pay what you owe.......



Teams of 3 Beach WOD - Run, stair climb, KB carry, 30 one arm KB snatches, Kayak, Med ball throw/broad jump, KB waiters walk and finished off with another Kayak, congratulations to all those who survived, and NO Burpee penalties were had!


See you at 1600 (Logan is also opening from 10:30 - 1330)

Sunday, September 16, 2012

Beach WOD @1000

Hope to see you there!!!
Below is a link to a Google map of where the beach is for those that do not know.



View Larger Map

Saturday, September 15, 2012

WOD 15 Sept

5 Rds for Time:

15 Walking Lunge steps (carrying 95/65lb barbell in front rack position)
30 Double Unders

See you at 10am (check back for later opening times!)


Reminder: Tomorrow the Beach WOD is at 10am (Admirals Beach, NOT the steps end!), it's going to be fun!

Friday, September 14, 2012

WOD 14 Sept

4 Rds for Time:

3 Rope ascents  (15ft)
30 Push-ups
30 Sit-ups


See you at 1600

Thursday, September 13, 2012

REST DAY

Rest or pay what you owe........


I'll be there at 10am (Licia), will post later for other times - Stephen will be there @ 1600 - 1730






Beach WOD this Sunday (16th Sept), so come on out and lets have some fun in the sand at Admirals Beach. Be sure you're dressed ready to get wet!!! 
Licia and I decided we'd love to have everyone come around our house for a post WOD BBQ and cookies. Say around 2 or 3pm bring a side dish and a drink stay as long as you'd like. We live on base at 790 Cordoba and our phone number is 727-4426.
Hope to see you there!

Tuesday, September 11, 2012

WOD Sep 11


See you at 1600--this WOD uses a lot of weight and bars so please be patient as you might have to wait a while for your turn

"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

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. 


CIAMemorialWall_th.jpg

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Monday, September 10, 2012

WOD 10 Sept




Split Snatch 2-2-2-2-2-2-2 Reps

Alternate legs for each Rep


WOD Demo with James Hobart, by Again Faster Equipment - video [wmv] [mov] [HD mov]


See you at 1600

Sunday, September 9, 2012

REST DAY

Rest or pay what you owe.............

Or do something new!


See you at 10am  (possibly 1600, I will post to Facebook later!)

Saturday, September 8, 2012

WOD 8 Sept

Eight rounds for max reps of:
115/85 lb Hang power clean, 20 seconds
Rest 10 seconds
115/85 lb Push press, 20 seconds
Rest 10 seconds


See you at 1000 & 1600 

Friday, September 7, 2012

Wednesday, September 5, 2012

Tuesday, September 4, 2012

Monday, September 3, 2012

WOD 3 Sep

Everyone follow the link to the Barbells for Boobs site and sign up today !!!!!




Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

See you  at 1600

Sunday, September 2, 2012

WOD 2 Sept

"Manion"

7 Rds for time:

Run 400m
29 Back Squat 135/95lb


See you at 1000