WOD:
20 Pushups
30 Walking Lunge w/ 25# plate overhead
40 Air Squats
50 Situps
x 4 rounds
See you at 0600.
Tuesday, February 9, 2010
Monday, February 8, 2010
Sunday, February 7, 2010
Workout for Monday, 8 February
WOD:
20 min AMRAP
25# plate carry, 2 full-court round trips
Burpees, 5 reps
35# KB Swings, 10 reps
See you at 0600.
20 min AMRAP
25# plate carry, 2 full-court round trips
Burpees, 5 reps
35# KB Swings, 10 reps
See you at 0600.
Thursday, February 4, 2010
Workout for Friday, 5 February
WOD:
We'll be executing a Buddy Pair workout.
Up, they see me, I'm down.
See you at 0600.
***UPDATE***
In a Buddy Pair -
2000m row
100 pullups
IUTSID w/ 45# plate
2 burpees per 1/2 court rush. 20 full court lengths
2000m row
We'll be executing a Buddy Pair workout.
Up, they see me, I'm down.
See you at 0600.
***UPDATE***
In a Buddy Pair -
2000m row
100 pullups
IUTSID w/ 45# plate
2 burpees per 1/2 court rush. 20 full court lengths
2000m row
Wednesday, February 3, 2010
Tuesday, February 2, 2010
Monday, February 1, 2010
Sunday, January 31, 2010
Workout for Monday, 1 February
Tomorrow we're going to do body weight exercises for benchmark scores. We'll execute max reps for the following 4 exercises.
Max reps Pullups
Max reps Pushups
Max reps Situps in 2:00
Max reps Air Squats in 2:00
See you at 0600.
Max reps Pullups
Max reps Pushups
Max reps Situps in 2:00
Max reps Air Squats in 2:00
See you at 0600.
Thursday, January 28, 2010
Workout for Friday, 29 January
"I wish I stayed in bed!"
WOD:
In Buddy Pair teams -
5000m Row
150 Burpees
You may partition exercises any way you'd like.
WOD:
In Buddy Pair teams -
5000m Row
150 Burpees
You may partition exercises any way you'd like.
Wednesday, January 27, 2010
Tuesday, January 26, 2010
Workout for Wednesday, 26 January
WOD:
20 min AMRAP
Pullups, 5 reps
Run 100m
Walking Lunges, 20 steps
Run 100m
Don't have nightmares. Dress appropriately. See you at 0600.
20 min AMRAP
Pullups, 5 reps
Run 100m
Walking Lunges, 20 steps
Run 100m
Don't have nightmares. Dress appropriately. See you at 0600.
Monday, January 25, 2010
Workout for Tuesday, 26 January
WOD:
135# Power Cleans, 20 reps
Burpees, 5 reps
135# Power Cleans, 15 reps
Burpees, 10 reps
135# Power Cleans, 10 reps
Burpees, 15 reps
135# Power Cleans, 5 reps
Burpees, 20 reps
Will scale you appropriately. See you at 0600.
135# Power Cleans, 20 reps
Burpees, 5 reps
135# Power Cleans, 15 reps
Burpees, 10 reps
135# Power Cleans, 10 reps
Burpees, 15 reps
135# Power Cleans, 5 reps
Burpees, 20 reps
Will scale you appropriately. See you at 0600.
Sunday, January 24, 2010
Workout for Monday, 25 January
WOD:
OHS 3-3-3-3-3
Then 45# OHS
5 front squat the first min.
6 FS the 2nd min.
7 FS the 3rd min.
Continue as long as you are able.
See you at 0600.
OHS 3-3-3-3-3
Then 45# OHS
5 front squat the first min.
6 FS the 2nd min.
7 FS the 3rd min.
Continue as long as you are able.
See you at 0600.
Thursday, January 21, 2010
Workout for Friday, 22 January
Great work today. See link to results in post below.
WOD:
400m
50 Supermen
50 Situps
x 4 rounds
See you at 0600.
WOD:
400m
50 Supermen
50 Situps
x 4 rounds
See you at 0600.
Wednesday, January 20, 2010
Workout for Thursday, 21 January
Because of the short week, I am programming a Thursday WOD:
WOD: Fight Gone Awry Results HERE!
We did this modified Fight Gone Bad on October 2, 2009. Click here. We're going to run it again tomorrow.
See you at 0600. Remember the new traffic pattern and BE ON TIME!
WOD: Fight Gone Awry Results HERE!
We did this modified Fight Gone Bad on October 2, 2009. Click here. We're going to run it again tomorrow.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
- 20# med ball goblet squats substituted for wall ball (Reps)
- Sumo deadlift high-pull: 65# substituted for 75# (Reps)
- Box Jump: 24" box substituted for 20" box (Reps)
- Push-press: 65# substituted for 75# (Reps)
- Row: calories (Calories)
See you at 0600. Remember the new traffic pattern and BE ON TIME!
Tuesday, January 19, 2010
Workout for Wednesday, 20 January
WOD:
500m row
AS, 50 reps
45# Push Press, 50 reps
400m run
AS, 50 reps
45# Push Press, 50 reps
500m row
AS, 50 reps
45# Push Press, 50 reps
400m run
AS, 50 reps
45# Push Press, 50 reps
See you at 0600.
500m row
AS, 50 reps
45# Push Press, 50 reps
400m run
AS, 50 reps
45# Push Press, 50 reps
500m row
AS, 50 reps
45# Push Press, 50 reps
400m run
AS, 50 reps
45# Push Press, 50 reps
See you at 0600.
Monday, January 18, 2010
Workout for Tuesday, 19 January
Our newest coach, Ryan, will be leading on Tuesday. WOD:
Front Squat 3-3-3-3-3
Rest 5 min, then:
AMRAP 6 minutes:
5- Burpees
10- 20# medball slams
15- abmat situps
See you at 0600.
Front Squat 3-3-3-3-3
Rest 5 min, then:
AMRAP 6 minutes:
5- Burpees
10- 20# medball slams
15- abmat situps
See you at 0600.
Thursday, January 14, 2010
Workout for Friday, 15 January
Am recocking the G-1 team workout from last Friday. Here's to hoping that the G-1 will show up tomorrow!!!
See you at 0600.
- G-1 "Pass the buck" - Throw a 20# Med Ball across the BB court key 40 times
- G-1 "Fix the copier" - Carry a simulated ream of paper (25# plate) the length of the basketball court, do 5 burpees, carry the plate back to your partner - 8 round trips (4 per man)
- G-1 "Personnel assignment" - 65# Hang Cleans - ensure you emphasize the shoulder shrug saying, "I don't know!" in response to your partner's inquiry, "Where are my orders?" 40 reps per team.
- G-1 "Supermen" - 24" box jumps (tall buildings are for combat MOSs only) - 40 reps per team.
See you at 0600.
Wednesday, January 13, 2010
Workout for Thursday, 14 January
Will be at the gym tomorrow for some oly work. Will also work progressions with our new folks.
See you at 0600.
See you at 0600.
Tuesday, January 12, 2010
Workout for Wednesday, 13 January
We will be working outside tomorrow. Dress appropriately.
Nicole: max pullups, 400m run, repeat. 20 minute AMRAP.
See you at 0600 in the gymnasium for warm-up.
Nicole: max pullups, 400m run, repeat. 20 minute AMRAP.
See you at 0600 in the gymnasium for warm-up.
Monday, January 11, 2010
Sunday, January 10, 2010
Workout for Monday, 11 January
We've got another certified trainer. Ryan went to the CrossFit Level 1 cert this weekend at Cherry Point. Congratulations, Ryan!
By special request of the G-1 - and with assistance from Brian B - I'm programming a Buddy-Pair WOD for the morning:
x2 rounds or 30 minutes - whichever comes first.
See you at 0600.
- G-1 "Pass the buck" - Throw a 20# Med Ball across the BB court key 40 times
- G-1 "Fix the copier" - Carry a simulated ream of paper (25# plate) the length of the basketball court, do 5 burpees, carry the plate back to your partner - 8 round trips (4 per man)
- G-1 "Personnel assignment" - 65# Hang Cleans - ensure you emphasize the shoulder shrug saying, "I don't know!" in response to your partner's inquiry, "Where are my orders?" 40 reps per team.
- G-1 "Your a$$ is showing" - bear crawl length of BB court - 8 round trips (4 per man)
- G-1 "Supermen" - 24" box jumps (tall buildings are for combat MOSs only) - 40 reps per team.
x2 rounds or 30 minutes - whichever comes first.
See you at 0600.
Thursday, January 7, 2010
Workout for Friday, 8 January
Base has a two-hour delay tomorrow. The 0600 workout is canceled to avoid impacting your morning transportation risk management assessments.
Am dragging Brian to the gym tomorrow at lunch if you're available. Time TBD. Contact me for details if you want to come out and play.
***Update***
Brian P. set the workout this morning:
21, 15, 9, 6, 3, 1 reps of
Pushups
Box Jumps
20# Ball Slams
53# KB Swings
Am dragging Brian to the gym tomorrow at lunch if you're available. Time TBD. Contact me for details if you want to come out and play.
***Update***
Brian P. set the workout this morning:
21, 15, 9, 6, 3, 1 reps of
Pushups
Box Jumps
20# Ball Slams
53# KB Swings
Wednesday, January 6, 2010
Workout for Thursday, 7 January
Unlike most Thursdays, we will be meeting tomorrow.
Going overhead:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
See you at 0600.
Going overhead:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
See you at 0600.
Tuesday, January 5, 2010
Workout for Wednesday, 6 January
Great turnout and effort today. Thanks for being on time and putting forth awesome effort.
Finding the chinks in your armor: Tomorrow will be a 20 minute AMRAP. Exercises will be revealed in the AM.
See you at 0600.
***UPDATE***
We each put our favorite exercise in the hopper. We each put our goat in the hopper. Three goats came out:
20 min AMRAP
45# OHS, 7 reps
Half-Court Bear Crawl
Situps, 10 reps
Finding the chinks in your armor: Tomorrow will be a 20 minute AMRAP. Exercises will be revealed in the AM.
See you at 0600.
***UPDATE***
We each put our favorite exercise in the hopper. We each put our goat in the hopper. Three goats came out:
20 min AMRAP
45# OHS, 7 reps
Half-Court Bear Crawl
Situps, 10 reps
Monday, January 4, 2010
Wednesday, December 30, 2009
Workout for Thursday, 31 December
No formal WODs until we return on Tuesday, 5 Jan.
See you on Tuesday!
See you on Tuesday!
Tuesday, December 29, 2009
Monday, December 28, 2009
Workout for Tuesday, 29 December
See you in the gymnasium at 0600 for a Tumultuous Tabata.
We'll execute 5 or 6 or 7 exercises using the Tabata approach. Best score wins. Exercises will be revealed in the AM.
Hope your Christmas diet was better than mine!!!
Update: Tabata Pushups; 45# Push Press; BB Court Key Shuttle; Situps; Air Squats; and Walking Lunges. Scores from this morning are here.
We'll execute 5 or 6 or 7 exercises using the Tabata approach. Best score wins. Exercises will be revealed in the AM.
Hope your Christmas diet was better than mine!!!
Update: Tabata Pushups; 45# Push Press; BB Court Key Shuttle; Situps; Air Squats; and Walking Lunges. Scores from this morning are here.
Thursday, December 24, 2009
Christmas WOD
12 Movements of Christmas... for time.
Run - 2.5 miles
Pullups - 25 reps
35# KB Swing - 25 reps
65# Snatch (full squat) - 25 reps
KTE - 25 reps
65# FS - 25 reps
45# OHS - 25 reps
45# Squat Clean - 25 reps
Situps (abmat) - 25 reps
20# Wall Ball - 25 reps
35# KB OHWL - 25 steps
45# Bar Turkish Get Ups - 25 reps
Run - 2.5 miles
Pullups - 25 reps
35# KB Swing - 25 reps
65# Snatch (full squat) - 25 reps
KTE - 25 reps
65# FS - 25 reps
45# OHS - 25 reps
45# Squat Clean - 25 reps
Situps (abmat) - 25 reps
20# Wall Ball - 25 reps
35# KB OHWL - 25 steps
45# Bar Turkish Get Ups - 25 reps
Tuesday, December 22, 2009
Workout for Wednesday, 23 December
Pre-Christmas 96 Team WOD. Will reveal details in the AM. Plan for an indoor WOD.
See you at 0600.
See you at 0600.
Monday, December 21, 2009
Workout for Tuesday, 22 December
Dress for an outside WOD!!!
20# wall-ball, 30 reps
400m run
x4 rounds
See you at 0600. Meet in the gym for the warmup!
20# wall-ball, 30 reps
400m run
x4 rounds
See you at 0600. Meet in the gym for the warmup!
Sunday, December 20, 2009
Workout for Monday, 21 December
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
See you at 0600.
Friday, December 18, 2009
Workout for Friday, 19 December
Sorry for not posting last night. Sick in bed by 1930. Ryan will be there this morning to lead.
Ryan - develop Team WOD and execute.
Update:
Individual effort -
10,9,8,7,6,5,4,3,2,1
1.5 pood KB Swing
1/2 court lunge
full court sprint in between each set of swings
Ryan - develop Team WOD and execute.
Update:
Individual effort -
10,9,8,7,6,5,4,3,2,1
1.5 pood KB Swing
1/2 court lunge
full court sprint in between each set of swings
Wednesday, December 16, 2009
Tuesday, December 15, 2009
Workout for Wednesday, 16 December
Neither Ryan nor I will be there in the AM.
WOD:
500m row
25# DB Push Press, 25 reps or 65# Bar Push Press, 2o reps
Burpees, 15 reps
x 4 rounds
WOD:
500m row
25# DB Push Press, 25 reps or 65# Bar Push Press, 2o reps
Burpees, 15 reps
x 4 rounds
Monday, December 14, 2009
Sunday, December 13, 2009
Workout for Monday, 14 December
WOD:
4 X 800m repeats. We'll run the 400m course twice for each repeat. Rest in between efforts.
Meet inside.
See you at 0600.
4 X 800m repeats. We'll run the 400m course twice for each repeat. Rest in between efforts.
Meet inside.
See you at 0600.
Thursday, December 10, 2009
Workout for Friday, 11 December
Late post tonight...
We'll be executing a team WOD. Details to be revealed in the AM. Plan on staying inside.
See you at 0600.
Update:
30 min AMRAP (Buddy Pair)
Burpee Longjump, 1 BB court
65# SDLHP, 30 reps
65# Ground to Overhead, 30 reps
65# FS, 30 reps
We'll be executing a team WOD. Details to be revealed in the AM. Plan on staying inside.
See you at 0600.
Update:
30 min AMRAP (Buddy Pair)
Burpee Longjump, 1 BB court
65# SDLHP, 30 reps
65# Ground to Overhead, 30 reps
65# FS, 30 reps
Wednesday, December 9, 2009
Tuesday, December 8, 2009
Workout for Wednesday, 9 December
WOD: Plan on working outside.
Complete three rounds for time of:
Run 800m
155# Power Cleans, 21 reps
See you at 0600.
Update
Weather did not cooperate... Stayed inside and executed:
Walking Lunge length of basketball court
40 Situps with abmat
x 5 rounds
Complete three rounds for time of:
Run 800m
155# Power Cleans, 21 reps
See you at 0600.
Update
Weather did not cooperate... Stayed inside and executed:
Walking Lunge length of basketball court
40 Situps with abmat
x 5 rounds
Monday, December 7, 2009
Workout for Tuesday, 8 December
WOD: "Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
See you at 0600.
Sunday, December 6, 2009
Workout for Monday, 7 December
Neither Ryan nor I will be there in the AM. Senior man leads the warmup and yells, "3, 2, 1... Go!"
WOD:
400m run
50 AS
x 4 rounds
WOD begins at 0600.
WOD:
400m run
50 AS
x 4 rounds
WOD begins at 0600.
Thursday, December 3, 2009
Workout for Friday, 4 December
Team WOD tomorrow morning. Weather forecast looks good. Plan on being outside.
See you at 0600.
Update:
Buddy Pair Workout
20# Wall Ball at boxes, 40 reps/team
Run to Pullup Bars
Pullups, 40 reps/team
Run back to boxes
53# KB Swing, 40 reps/team
Run back to Pullup Bars
Toes to Bar, 40 reps/team
Run back to boxes
x 3 rounds!
See you at 0600.
Update:
Buddy Pair Workout
20# Wall Ball at boxes, 40 reps/team
Run to Pullup Bars
Pullups, 40 reps/team
Run back to boxes
53# KB Swing, 40 reps/team
Run back to Pullup Bars
Toes to Bar, 40 reps/team
Run back to boxes
x 3 rounds!
Wednesday, December 2, 2009
Workout for Thursday, 3 December
Because of the short week, we'll be working out Thursday and Friday. Plan on working inside tomorrow.
WOD:
21-15-9
185# DL
Burpees
Walking Lunge
See you at 0600.
WOD:
21-15-9
185# DL
Burpees
Walking Lunge
See you at 0600.
Tuesday, December 1, 2009
Workout for Wednesday, 2 December
Dress appropriately. We'll be outside.
WOD: Grace
135#, ground to overhead, 30 reps for time.
See you at 0600.
WOD: Grace
135#, ground to overhead, 30 reps for time.
See you at 0600.
Monday, November 30, 2009
Tuesday, November 24, 2009
Workout for Wednesday, 25 November
We'll be meeting tomorrow in the gymnasium at 0600 for a Turkey Day WOD. See you at 0600.
Update:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
We will not meet again until Tuesday, 1 December. Have a great Thanksgiving.
Update:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
We will not meet again until Tuesday, 1 December. Have a great Thanksgiving.
Monday, November 23, 2009
Workout for Tuesday, 23 November
Great turnout today. Awesome work. Jay - do you still owe burpees for tardiness? We will be outside tomorrow.
WOD:
45# OHS, 10 reps
Run to Pullup Bars
Pullups, 10 reps
Dips, 10 reps
Run to Quadcons
x 7 rounds
See you at 0600.
WOD:
45# OHS, 10 reps
Run to Pullup Bars
Pullups, 10 reps
Dips, 10 reps
Run to Quadcons
x 7 rounds
See you at 0600.
Sunday, November 22, 2009
Workout for Monday, 23 November
Rain tonight and tomorrow AM. We will be inside tomorrow.
20 min AMRAP
25# plate carry, 2 full-court round trips
Burpees, 5 reps
35# KB Swings, 10 reps
Who can best Ragin Ryan?
See you at 0600.
20 min AMRAP
25# plate carry, 2 full-court round trips
Burpees, 5 reps
35# KB Swings, 10 reps
Who can best Ragin Ryan?
See you at 0600.
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