Friday, May 31, 2013

Thursday, May 30, 2013

WOD 30 May

Three rounds for time of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold


See you at 1000 & 1630

Thursday, May 23, 2013

Wednesday, May 22, 2013

Tuesday, May 21, 2013

WOD 21 May


"Omar"

For time:
95/65 pound barbell Thrusters, 10
15 Bar-facing burpees
95/65 pound barbell Thrusters, 20
25 Bar-facing burpees
95/65 pound barbell Thrusters, 30
35 Bar-facing burpees

See you at 0930 & 1630


Hero_Omar_th.jpg
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U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.




Monday, May 20, 2013

WOD 20 May


"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


See you at 1630

Friday, May 17, 2013

WOD 17 May

At 1030 we are meeting at the Gym for Brian's re-enlistment, followed by a special WOD (yet to be announced!)
***'Jackie' at 1630 , see you at the box***


At 1630 we are doing the 'Mud Run', let's represent Crossfit Rota well!

(MWR Mud Run details)- the event will take place behind the Pierside Event Center by Pier 1. If you take a right at the light to head down to the pier, you will take your first left and the building is on the right. We will be set up down by the pavilion at the far end of that field.)


Thursday, May 16, 2013

Tuesday, May 14, 2013

WOD 14 May


"Brehm"

For Time:

10 Rope Climbs 15ft
20 Back Squats 225/165
30 Handstand Push-ups
40 Calorie Row


See you at 1000 & 1600



hero_dale_brehm_th400.jpg
Enlarge image

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Monday, May 13, 2013

WOD 13 May


"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20/14 pound ball

See you at 1600

Friday, May 10, 2013

WOD 10 May

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

See you at 1600

Thursday, May 9, 2013

WOD 9 May

"Michael"

3rds:

Run 800m
50 Back Extensions
50 Sit-ups

See you at 1000 & 1600


Wednesday, May 8, 2013

Tuesday, May 7, 2013

REST DAY

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

See you at 1000

Check FB page for later opening times!

Sunday, May 5, 2013

Saturday, May 4, 2013

WOD 4 May


"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips


See you at 1030

Thursday, May 2, 2013