Mon, 30 Jan

0600 Crew (Gym)

WOD TBD.

1115 Crew (New Gym)

KB Class.

Fri, 27 Jan

0600 Crew (Gym)

Team WOD.

1115 Crew (Old Gym, be prepared to shift to boxes weather permitting)

Warm up (2 Rounds):
10 pull ups
10 push ups
30 air squats
30 sit ups
100 jumping jacks

WOD (For Time):

75 Wall balls
Run 1 lap around the gym
25 Medball cleans
Run 1 lap around the gym
25 Medball cleans
Run 1 lap around the gym
75 Wall balls

Thurs, 26 Jan

0600 Crew (gym)

WOD TBD.

1115 Crew (boxes)

Warm up (3 rounds):
200m Run
20 squats
10 push ups
5 pull ups

WOD (15 min time limit):
50 KB swings (36#)
30 jumping lunges
40 hang cleans (95/65#)
20 push ups
30 strict OH press (75/45#)
10 burpees

MLS:
100 med ball sit-ups with a partner (20/14#)

Wed, 25 Jan

0600 Crew (Gym)

WOD TBD.

1115 Crew (New Gym)

Agility Class.

Tues, 24 Jan

0600 Crew (gym).

WOD TBD.

1115 Crew (boxes).
Warm Up:
Run 800
25 Squats against the wall
25 Back ext
25 sec handstand hold practice (3x)

WOD:
40 Toes to Bar
10 Push ups (hand release)
5 Pull ups
30 T2B
20 Push ups
5 Pull ups
20 T2B
30 Push ups
5 Pull ups
10 T2B
40 Push ups
5 Pull ups

Mon, 23 Jan

0600 Crew (Gym).

WOD TBD.


1115 Crew (New Gym).

Kettlebell Class.

Fri, 20 Jan

0600 Crew (Gym)

Team WOD, BPT to run outdoors.


1115 Crew (Boxes)

Kalsu
On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

Thurs, 19 Jan

0600 Crew (Gym)

4 rounds:
20 box jump (20" box)
20 Snatch (65#)
20 pushups (hand release)


1115 Crew (Shooters Parking Lot)

Agility Warm Up

Run 1 mile for time

Then

40m Sprint x 5 for best time.

Abs/Pullups

Wed, 17 Jan

0600 Crew (Gym)

95lb Front Squats on the minute


1115 Crew (New Gym)

Agility Class

Thur, 12 Jan

0600 Crew (Gym)

Team WOD


1115 Crew (Boxes)

Work up to heavy single of:

Shoulder Press

Front Squat

Then...

Sgt Fuentes' 30th B'day workout
"the dirty thirty 2.0"
30 push press 95pds to 135pds (as needed for females)
30 box jumps 12" to 24" boxes
30 med balls slams
30 KB swings 35 pds
30 walking lunges with 25pds to 45 pds plate over head
30 Sumo Deadlift Highpulls 95pds to 135pds (as needed for females)
30 double unders or 90 singles
30 knees to elbows
30 Frog Crunches
30 burpees

Wed, 11 Jan

0600 Crew (Gym)

100 ball slams
100 walking Lunges
100 Situps
100 Squats

1115 Crew (New Gym)

Agility Class

Tues, 10 Jan

0600 Crew (Gym)

3 RFT

10 DL
10 Swings
10 Goblet squats
10 Snatch
400 M run
All done with a 53lb KB


1115 Crew (New Gym)

Foam Rollers - 15 min
Work up to heavy single on: Squat, Deadlift, Bench Press

Mon, 9 Jan

0600 Crew (Gym)

21-15-9

155lb DL
Box Jumps


1115 Crew (New Gym)

KB Class

Fri, 6 Jan

0600 Crew (Gym)

Team WOD


1115 Crew (Old Gym)

3 RFT:
Row 1000 meters
Run 800 meters

Thur, 5 Jan

0600 Crew (Gym)

25 Power clean (75 lbs)
10 Double Unders
20 Power clean (75 lbs)
20 Double Unders
15 Power clean (75 lbs)
30 Double Unders
10 Power clean (75 lbs)
40 Double Unders
5 Power clean (75 lbs)
50 Double Unders


1115 Crew (Boxes)

20 min AMRAP:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

Wed, 4 Jan

0600 Crew (Gym)

3 RFT
250M Row
Walking Lunges (half court)
Burpee Long Jumps (half court)
20 KB Swings (35lbs)
20 DB PP (25lb DB's)


1115 Crew (New Gym)

Circuit

Thur, 29 Dec

0600 Crew (Gym)

Next scheduled WOD is 3 Jan


1115 Crew (PT Field)

Ring Pushups/Pullups

Wed, 28 Dec

0600 Crew (Gym)

Next scheduled WOD is 3 Jan


1115 Crew (Boxes)

3RFT:
30 Kettlebell swings
25 slam balls
15 Pull-ups

Thurs, 22 Dec

0600 Crew (Gym)

Front Squat 5,5,5,5,5


1115 Crew (Boxes)

400m run
100 pushups
300m run
100 situps
200m run
100 squats
100m run

Wed, 21 Dec

0600 Crew (Gym)

Team WOD


1115 Crew (Boxes)

5-5-5 Shoulder Press
5-5-5 Push Press

Tues, 20 Dec

0600 Crew (Gym)

21-15-9

SDHP 75/45
Wall Ball 20/14
Push Press 75/45


1115 Crew (Boxes)

800m warm up
20 x ladder sprints (rest 20 seconds between sets)
400m cool down

Mon, 19 Dec

0600 Crew (Gym)

1200m Warm up (Short Loop)
15 x BB court Up & Back sprints on the half minute.
400m Cool down


11115 Crew (boxes)

4 RFT:
400m run
21 KB swings (53/35)
12 pull ups (dead hang)

Fri, 16 Dec

0600 Crew (Gym)

“The 12 Days of Christmas” for time…
1 Turkish Getup 35lbs
2 Ball Slams
3 Dead Hang Pullups
4 Knees to Elbows
5 Burpee’s
6 Thrusters (95/65)
7 Frog Crunch
8 Box Jumps (24″)
9 Pushups
10 Double Unders/Tuck Jumps
11 Toes to Bar
12 Overhead Squat (95/65)

* Wod is run just like the tune…

Round 1: 1 Turkish Getup
Round 2: 2 Ball Slam 1- Turkish Getup
Round 3: 3 DH Pullups - 2 Ball Slam - Turkish Getups and so on…

1115 Crew (New Gym)

1000m Row Warm up
Bench Press 5 sets of 5

Thurs, 15 Dec

0600 Crew

Rest Day


1115 Crew (Boxes)

“The 12 Days of Christmas” for time…
1 Turkish Getup
2 Med Ball Slams
3 Dead Hang Pullups
4 Knees to Elbows
5 Burpee’s
6 DB Thrusters (45/25)
7 Frog Crunch
8 Box Jumps (24″)
9 Pushups
10 Double Unders/Tuck Jumps
11 Toes to Bar
12 Overhead Squat (135/95)

* Wod is run just like the tune…

Round 1: 1 Turkish Getup
Round 2: 2 Med Ball Slams 1- Turkish Getup
Round 3: 3 DH Pullups - 2 Med Ball Slams - Turkish Getups and so on…

Wed, 14 Dec

0600 Crew (Gym)

12 min AMRAP

7 Wall Ball Shots 20lbs
14 KB Swings 35lbs
21 AB Mat Sit Ups


1115 Crew (New Gym)

Circuit Course

or (boxes)

5 RFT:

15 Med ball clean and press
50m waiter's walk (KB/left arm)
20 Back extensions
50m waiter's walk (KB/right arm)
20 Med ball crunches
100m farmer's carry

Tues, 13 Dec

0600 Crew (Gym)

20 min AMRAP
Run 400m (Outside or 5 laps of the BB court)
10 Burpee Box Jumps 24"
10 135lb Hang Cleans


1115 Crew (Shooter's parking lot)

1 Mile Warm up
15 rounds Sprint 20 seconds Rest 40 seconds

Mon, 12 Dec

0600 Crew (Gym)

Crossfit Total

1 RM per exercise

Squat
Press
Deadlift


1130 (New Gym)
Kettlebell Class

Fri, 9 Dec

0600 Crew (Gym)

Team WOD

Team's of 3

3000m Row
200 65lb PP
100 185lb DL,
50 Dead hang PU
1200m Run

1115 Crew (Old Gym)

Team WOD

Partners of two will alternate between Karen (150 wallballs) while the other partner rows then switch. The winning team will have the highest number of calories rowed.

Thurs, 8 Dec

0600 Crew

Rest Day


1115 Crew (boxes)

20 min AMRAP

400m run
30 box jumps
30 med ball slams

Wed, 7 Nov

0600 Crew (Pad)

21-15-9
Front Squat (95#)
Deficit pushups (hands on 45lb plates)
SDHP (70# KB)


1115 Crew (boxes)

10-9-8-7-6-5-4-3-2-1 of body weight deadlift, 1/2 body weight push press, 1/2 body weight squat clean

Tues, 6 Dec

0600 Crew (Pad)

55 Air Squats
10,9,8,7,6,5,4,3,2,1
225 Deadlift
run 200 (pad to ITC Pullup bars)
Pullups
55 Air Squats

1115 Crew (Boxes)

1 Mile timed race followed by 2 mile run with interval pick-ups

Mon, 5 Dec

0600 Crew (Pad)

Clean & Jerk 1,1,1,1,1,1,1

7 min AMRAP

7 reps - KB Swings 53lbs
14 walking lunges


1115 Crew (New Gym)

Kettlebells Class

Fri, 2 Dec

0600 Crew (Gym)

Team WOD


1130 Crew (New Gym)

TABATA

Med ball slams
Squats
Dynamic pushups/hand release pushups (I'd send the youtube videos but no one would look at 'em)
Bosu ball mountain climbers
Side hops

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals- 1 minute rest/transition

Thurs, 1 Dec

0600 Crew (Rest Day)


1115 Crew (boxes)

Warm up-5min Jump Rope
Squat Clean Technique work then...

Squat Clean 5 sets of 5

Wed, 30 Nov

0600 Crew (Gym)

Snatch 3,3,3,3,3

then

Tabata: Situps / Push ups


1115 Crew

Take your pick---

Circuit Crs at new gym.

WOD at the Pad
800 Meter Run (2 laps around the O' Course)
50 Air squats
15 Handstand Pushups (HSPU)/Sub Pike push ups
15 Deadlifts
15 Knees to Elbows (K2E)
12 HSPU/Pike push ups
12 Deadlifts
12 K2E
9 HSPU/Pike push ups
9 Deadlifts
9 K2E
6 HSPU/Pike push ups
6 Deadlifts
6 K2E
3 HSPU/Pike push ups
3 Deadlifts
3 K2E
50 Air squats
800 Meter Run

Tues, 29 Nov

0600 Crew (Gym)

25 DU
Fwd/bkwd shuttle run across gym
20 25lb ball slams
Fwd/bkwd shuttle run across gym

15min AMRAP

1115 @ gym--expecting rain

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood (53#) Turkish Get-up, 20 reps, alternating arms

Mon, 28 Nov

0600 Crew (Pad)

20 Min AMRAP

10 DB Squat Cleans (35/20lbs)
Run 100m w/ 45/25lbs plate
15 hand release push ups
Run 100m w/ 45/25lbs plate

Fri, 25 Nov

Black Friday Fun

10 KB Swings - 53lbs
10 Goblin Squats - 53lbs
25 Double Unders

5 rds for time

Thur, 24 Nov

Happy Thanksgiving!

Wed, 23 Nov

0600 Crew (Pad)

"Grace"

135lbs GTO, 30 reps for time.

Tues, 22 Nov

0600 Crew (Pad)

Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5


1115 @ the boxes

"Nutts"

For time:
10 Handstand push-ups/Sub Pike push-ups ( http://www.youtube.com/watch?v=PTnMUg-iqkE )
250 pound Deadlift, 15 reps (F-115lb DL)
25 Box jumps, Double/Single tire
50 Pull-ups/ Sub Inverted push ups
100 Medball slams, 20 pounds
200 Double-unders/600 Singles
Run 400 meters with a 45lb plate (F-25lb)

Mon, 21 Nov

0600 Crew (Pad)

DL 5,5,5,5,5


1115 Crew

Kettlebells

Fri, 18 Nov

0600 Crew (Old Gym)

Team WOD

Thurs, 17 Nov

0600 Crew (Pad)

3 rds for time
20 Deadlifts 135/95#
30 Push-ups
400 meter run


1115 at the boxes.

In 10 min complete:

5-5-5 Front squat
5-5-5 Push press

Rest 5 min, then

21-15-9
Thrusters
GHD sit ups
Double unders (3 singles)

Wed, 16 Nov

0600 Crew (Pad)

21-15-9
Box Jumps
DB PP (35lbs)
Walking lunges w/ DB Farmer Carry

DB are not put down in between PP and WL.



1115 Crew

MCCS circuits 1130 at the gym.

Anyone interested in doing crossfit instead, meet at the pull-up bars by the boxes at 1115 for:

10 RFT:

5 Pull-ups
10 Push-ups
15 Air squats
20 Crunches
400m run

Tues, 15 Nov

0600 Crew (Pad)

Helen:
3 rounds
21 kbell swings (53#)
12 pullups
400m run

WODs for Thurs, 10 Nov

Happy Birthday Marines!

0600 Group (Gym)
100 ball slams (20#)
Run 400m
100 walking lunges
Run 400m
100 push-ups (hand release)
Run 400m
100 box jumps (20")
Run 400m

1115 Group (TBD)

Last workouts of the week. Enjoy your time off and we'll see you again on Tues, 15 Nov.

WODs for Wed, 9 Nov

0600 Group (Pad)
For Time:
25 Burpees
50 Power Cleans (95#)
100 Double Unders
50 Thrusters (95#)
25 Burpees

WODs for Tues, 8 Nov

0600 Group (Gym)
Tabata intervals
KBS (35#)
Sit ups
Sprint
Air squat

1115 Group (Pad)
"Nancy"
5 rounds for time of:
400 meter run
Overhead squat (95#), 15 reps (Scale as needed)

Mon, 7 Nov

0600 Crew (Inside)

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

1115 Crew (MCCS Gym)
Kettlebell class