Workout for Wednesday, 10 February

WOD:

20 Pushups
30 Walking Lunge w/ 25# plate overhead
40 Air Squats
50 Situps

x 4 rounds

See you at 0600.

Workout for Tuesday, 9 February

WOD:

Grace - 135# ground to overhead, 30 reps

See you at 0600.

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.

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

Workout for Thursday, 4 February

Rest Day.

Workout for Wednesday, 3 February

WOD:

20# wall-ball, 30 reps
400m run
x4 rounds

See you at 0600.

Workout for Tuesday, 2 February

WOD:

Deadlifts 1-1-1-1-1-1-1

See you at 0600.

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.

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.

Workout for Thursday, 28 January

Rest Day.

See you on Friday for a Team Workout.

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.

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.

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.

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.

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.

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:

1. 20# med ball goblet squats substituted for wall ball (Reps)
2. Sumo deadlift high-pull: 65# substituted for 75# (Reps)
3. Box Jump: 24" box substituted for 20" box (Reps)
4. Push-press: 65# substituted for 75# (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

See you at 0600. Remember the new traffic pattern and BE ON TIME!

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.

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.

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!!!

• 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.

x 3 rounds

See you at 0600.

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.

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.

Workout for Tuesday, 12 January

WOD:

Thruster 1-1-1-1-1-1-1

See you at 0600.

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:

• 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.

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

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.

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

Workout for Tuesday, 5 January

Welcome back!

WOD:

21-15-9
225# DL
Burpees

See you at 0600.

Workout for Thursday, 31 December

No formal WODs until we return on Tuesday, 5 Jan.

See you on Tuesday!

Workout for Wednesday, 30 December

WOD: Squat 5x5. Max is leading.

See you at 0600.

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.

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

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.

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!

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.

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

Workout for Thursday, 17 December

Rest Day. See you on Friday.

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

Workout for Tuesday, 15 December

WOD:

Deadlift 1-1-1-1-1-1-1 reps

See you in the gym at 0600.

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.

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

Workout for Thursday, 10 December

Rest Day. Team WOD on Friday. See you then.

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

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.

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.

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!

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.

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.

Workout for Tuesday, 1 December

Welcome back!

WOD: 10,000m Buddy Pair Row.

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.

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.

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.