Workout for Tuesday, 7 September

We are on an extended weekend! NEXT ORGANIZED WOD: WEDNESDAY MORNING. We'll run a W-TH-F schedule this week.

Workout for Thursday, 2 September

WOD: Buddy Pair Workout

100 wall-ball shots, alternating teammates as req'd, 20# ball
400m run: 1 athlete carries 25# plate, other athlete carries 10# plate
x 3 rounds

See you at 0600.

Workout for Wednesday, 1 September

20 AS
Run 200m
2 Push Ups
Run 200m
18 AS
Run 200m
4 Push Ups
Continue until you reach 2 AS & 20 Push Ups

110 AS, 110 Pushups, 2.5 miles
We'll sub rowing for those with feet problems.

See you at 0600!
 

Workout for Tuesday, 31 August

WOD:

20 Min AMRAP

7x 95lbs Thrusters
7x Pistols (Per leg)
7x Pull Ups
7x 30# OH Lunges (Per leg)
7x Knee to Elbows
7x Burp Overs
7x Box Jumps

See you at 0600.

Workout for Monday, 30 August

Neither Tim nor I will be at CF tomorrow. You're on your own!

WOD:

4 x 800m repeats. Partner up with someone your own speed. You run, he waits. You finish your 800, your partner runs and you wait. Repeat 4 times.

See you at 0600.

Workout for Friday, 27 August

WOD: Team Workout.

See you at 0600.

Workout for Thursday, 26 August

Rest Day.

Coach Tim and I are running a clinic tomorrow. Will be instructing three of the nine basic movements: med ball clean; push jerk; and overhead squat.

See you at 0600.

Workout for Wednesday, 25 August

WOD:

20-min AMRAP

20" BJ, 20 reps
100m run w/ 25# plate
7 Pushups
5 Ring Dips
100m run w/ 25# plate

See you at 0600.

Workout for Tuesday, 24 August

WOD:

400m Run
GTO (115/85), 15 reps
x4 Rounds

See you at 0600.

Workout for Monday, 23 August

WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed. Scale as necessary with jumping pullups for a minimum of 10 minutes.

See you at 0600.

Workout for Friday, 20 August

WOD: Team Workout.

See you at 0600.

Workout for Thursday, 19 August

Rest Day.

Coach Tim and I are running a clinic tomorrow. Will be instructing some of the nine basic movements for the new-joins.

See you at 0600.

WOD:

AMRAP - 20 min
400m Run
Ring Push Ups, 10 reps
Sprint to pad
35# KB Swings, 20 reps

See you at 0600.

Workout for Tuesday, 17 August

WOD:

75% of max DL, 10 reps
Sprint half way across pad - 30 Jump ropes
Sprint the remaining half - 20 Burpees
Sprint back half way - 30 Jump ropes
Sprint back to bar
x4 rounds

See you at 0600.

Workout for Monday, 16 August

WOD:

40 WB shots
Run 50m
30 WB Shots
Run 100m
20 WB Shots
Run 200m
10 WB Shots
Run 400m

See you at 0600.

Workout for Friday, 13 August

WOD: Team Workout

See you at 0600.

Workout for Thursday, 12 August

Rest day. I'll be instructing a Zone Diet class at 0600 tomorrow in the WTBN conference room (Bldg RR11 across from Range A). Learn how to increase your performance through what you eat.

See you at 0600.

Workout for Wednesday, 11 August

WOD:

AMRAP 20 mins
95# Hang Power Clean, max reps
400m run

Post # of reps to comments.

Bring athletic tape if you have a roll.

Will be running a Zone Diet class on Thursday 0600-0700 in the
WTBN CP  Conference Room (RR11; right behind Alpha Range)

Workout for Tuesday, 10 August

WOD:

800m run
50 Supermen
50 Situps
x 3 rounds

See you at 0600.

Workout for Monday, 9 August

Tim and I passed our Level 1 Certification Test tonight at the Level 1 Cert at Cherry Point!

WOD:

45# DB Clean, 10 reps
100m shuttle sprint; 20 m there and back, 5x
x3 rounds

See you at 0600.

Workout for Friday, 6 August

WOD: Team Workout

See you at 0600.

Workout for Thursday, 5 August

Rest Day.

Workout for Wednesday, 4 August

WOD:

Modified Tabata Something Else -

AS
WL
Pullups
Situps

See you in the gym at 0600.

Workout for Tuesday, 3 August

WOD:

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

See you at 0600.

Workout for Monday, 2 August

WOD:

Warmup
Box Jump Review - Hip Extension!!!
Nancy

See you at 0600.

Workout for Friday, 30 July

No organized WOD on Friday.

See you on Monday.

Workout for Thursday, 29 July

Rest Day.

Also, there will be no organized workout tomorrow.

Next WOD: Monday.

See you then.

Workout for Wednesday, 28 July

WOD:

BJ, 20 reps
WL, 30 steps
Situps, 40 reps
400m run
X4 rounds

See you at 0600.

Workout for Tuesday, 27 July

WOD: Going Overhead

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 Monday, 26 July

WOD:

400m run
225# DL, 10 reps
Burpees, 20 reps
x3 rounds

See you at 0600.

Workout for Friday, 23 July

WOD: Team Workout

See you at 0600.

Workout for Thursday, 22 July

Active rest; Terry will be leading some skill work tomorrow.

See you at 0600.

Workout for Wednesday, 21 July

WOD:

53# KB Swing, 15 reps
Pushups, 10 reps
x 7 rounds for time

See you at 0600.

Workout for Tuesday, 20 July

WOD:

800m run
50 AS
x3 rounds

See you at 0600.

Workout for Monday, 19 July

WOD:

T2B, 15 reps
100m run to
12" Burpover, 20 reps
100m run to
135# GTO, 10 reps

x 4 rounds

See you at 0600.

Workout for Friday, 16 July

WOD: Fire Team Workout

***Update***

Team of 5: MTVR tire AMFAP (as many flips as possible) in 25 minutes

Team 1: 549 flips (new CFCL record)
Team 2: 467 flips

Thanks to C.B. for tricking out the Quadcon!

See you at 0600.

Workout for Thursday, 15 July

Rest Day.

See you Friday.

Workout for Wednesday, 14 July

WOD from the main page on 7/8:

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

See you at 0600.

WOD modified from main page on 7/3:

Complete as many rounds in 15 minutes as you can of:
45 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

See you at 0600.

Workout for Monday, 12 July

WOD: Modified from the 6/29 main page -

Set a cone at 20 meters. Five rounds for time of:
155 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
85 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

See you at 0600.

Workout for Friday, 9 July

WOD: Team Workout

See you at 0600.

Workout for Thursday, 8 July

Short work week: We'll be CFing tomorrow (Thursday).

WOD:

Turkish Get-ups, 30 reps, you pick the weight.

Post weight and time to comments.

See you at 0600.

Workout for Wednesday, 7 July

WOD:

35# KB Snatches, 20 reps
100m run to
KTE, 20 reps
100m run to
Burpee/log hurdles, 20 reps
100m run to
45# OHWL, 20 steps
100m run to...

x 3 rounds

See you at 0600.

Workout for Tuesday, 6 July

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.

Workouts for June 25 - July 5

Here is the schedule for the next two weeks:

Friday, 25 June
Leader: Bower
WOD: Buddy Pair Workout

Monday, 28 June
Leader: Heslin
WOD: DL - 5 RM... then
Handstands/Tire flips: 10, 9, 8, 7...2, 1 reps

Tuesday, 29 June
Leader: Heslin
WOD: Push Press 5-5-3-3...then
Row 750m, 3 min rest, row 500m, 2 min rest, row 250m, 1 min rest, row 500m, 2 min rest, row 750m

Wednesday, 30 June
Leader: Pensak
WOD: 20 min AMRAP
25# plate carry, 2 full-court round trips
Burpees, 5 reps
35# KB Swings, 10 reps (see 4/20/10)

Friday, 2 July
Leader: Pensak
WOD: Buddy Pair Workout (if not on Liberty)
Brian - Cancel in Comments if libbo starts on Thursday!

Monday, 5 July - No WOD.

See you on 6 July!

Workout for Wednesday, 23 June

WOD:

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

See you at 0600.

Workout for Tuesday, 21 June

WOD: Nicole

20 min AMRAP
400m run
Max reps Pullups

See you at 0600.

Workout for Monday, 21 June

WOD: Running Karen

50 Wall-ball
400m run
x 3 rounds

See you at 0600.

Workout for Friday, 18 June

WOD:

Buddy Pair Workout.

See you at 0600.

Workout for Thursday, 17 June

Rest Day.