Workout for Saturday, 1 August

Odd number of Marines showed up today - didn't get to participate. Will make up the WOD at home at Saturday morning family CrossFit with the following mods:

3 rounds for time, 30 minute cutoff:
Deadlift, 175#, 20 reps
DB Push Press, 45#, 15 reps
Farmer Carry, 400m, 25# plate
Toes to Bar, 20 reps
Manmakers, 45#, 10 reps

Will post time when complete.

Workout for Friday, 31 July

Sorry for the late post. Tomorrow will be a buddy-team workout. Details will be revealed in the morning.

***UPDATE***

WOD was 3 rounds for time with 30 min cutoff:

MTVR tire flip, 15 flips per team
DB Push Press, 15 reps each, one Marine with 45#, other with 30#
Farmer Carry, 200m, 45# plate and 25# plate
Toes to Bar, 30 reps per team
Manmakers, 10 reps each, one Marine with 45#, other with 30#

Workout for Thursday, 30 July

1. Rest day for the regulars... All others run 5K on your own.

2. See you on Friday morning for a team CF event.

Workout for Wednesday, 29 July

1. Make sure you post your loads from this morning on yesterday's comments section...

2. WOD:

Walking lunge 20 steps
21 Burpees
21 Sit-ups
Walking lunge 20 steps
18 Pull-ups
18 Sit-ups
Walking lunge 20 steps
15 Burpees
15 Sit-ups
Walking lunge 20 steps
12 Pull-ups
12 Sit-ups
Walking lunge 20 steps
9 Burpees
9 Sit-ups
Walking Lunge 20 steps
6 Pull-ups
6 Sit-ups

See you at 0600!

Workout for Tuesday, 28 July

1. Deadlifts tomorrow!

2. WOD:

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

Post loads to comments.

Workout for Monday, 27 July

1. Hope your weekend went well and you are sufficiently rested for tomorrow morning. Here's what the fam and I did yesterday:



2. Monday's WOD:

500m row
50 AS
400m run
50 AS
500m row
50 AS
400m run
50 AS

Post time to comments.

See you at 0600.

Workout for Friday, 24 July

1. Hope everyone had a good rest day.

2. Tomorrow we'll execute a buddy-pair workout. Details will be revealed in the morning.

Workout for Thursday, 23 July

1. Holy cow! Am completely impressed by the effort today. Great job.

2. Want to say thanks to Chad for stopping by mid-PCS. Chad - you've got a CF home for as long as you're here in J-ville.
3. Tomorrow I'm programming an easy 5K WOD. No morning WOD. Run on your own... Its a rest day for those athletes who worked out Monday - Wednesday. Friday will be a team event.

Workout for Wednesday, 22 July

1. Good effort today. Enjoyed the head-to-head competition on the rowers. Did not enjoy my glutes locking up on the last 100m!

2. Be on time for tomorrow's WOD. We'll have to warm up, set up, and yell 3, 2, 1 Go by 0615 in order to finish by 0700. Tomorrow's WOD: Filthy Fifty

For time:
50 Box jump, 1 tire high
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Workout for Tuesday, 21 July

Skill work: We're going to start with the standard warmup and then work on our front squat form and flexibility. Elbows up!!!

WOD: 2K row for time.

Post time to comments.

See you at 0600.

Workout for Monday, 20 July

1. Hope you had a good weekend and recovered well after last week.

2. WOD:

21-15-9
400m run
Pullups
DB shuttle run
Walking lunge

See you at 0600.

Saturday Morning Family CrossFit

Dads:
400m run
1.5 pood KB swing, 21 reps
double unders, 50 reps
20# wall balls, 20 reps
x 3 rounds

Workout for Friday, 17 July

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Workout for Thursday, 16 July

WOD: Easy 5K run on your own. I will be at the box at 0630 if anyone wants to run with me. I plan on running 3 mi at an easy 9-10 min pace.

Workout for Wednesday, 15 July

1. I'm proud of the athletes that came out Tuesday morning. Super effort on that tough workout. Shorter WOD and no burpees today!!!

2. AMRAP 10 mins:

65# Snatch, 5 reps
Walking lunge, 20 steps

See you at 0600.

Workout for Tuesday, 14 July

1. Early bird gets the WOD! Rain stopped. Clouds parted. And we got the WOD in... Great work by all.

2. WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Man Makers, 30# DBs
Situps

See you at 0600.

Workout for Monday, 13 July

1. I spent my entire weekend glued to my computer monitoring the progress of the 2009 CrossFit Games via twitter updates and CrossFit Radio streaming audio. I think I wore out the refresh button on my keyboard. What fierce competition, incredible athletes, and an awesome community! Am proud to be a part of CrossFit. Look forward to videos populating the main site and the Games site in the next days and weeks.

2. WOD:

We're going to do a chipper in honor of the last CrossFit Games WOD. Will reveal in the morning.

UPDATE - We executed:

95# squat clean, 15 reps
T2B, 30 reps
1 tire jumps, 30 reps
30# DB Push Press, 30 reps
Double Unders, 30 reps
95# thrusters, 15 reps
Pullups, 30 reps
Burpees, 30 reps
100 ft Walking Lunge, 25# overhead

I set a 20 minute time limit on the WOD. Only one athlete made it all the way through the chipper.

Workout for Friday, 10 July

WOD:

21-15-9
400m run
185# DL
Ring Dips

See you at 0600.

Workout for Thursday, 9 July

1. Awesome turnout today. Thanks for coming out and joining us!

2. WOD:

AMRAP 20 mins -

65# Push Press, 20 reps
135# Front Squat, 10 reps
45# DB OHWL, 40 steps
Box Jumps - 1 tire high, 40 reps

See you at 0600.

Workout for Tuesday, 8 July

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.

Post number of minutes completed to comments.

Workout for Tuesday, 7 July

1. Welcome back from the long weekend. Get back in the Zone!!!

2. WOD:

21-15-9
400m run
Burpees
Wall-ball
Situps

See you at 0600.

Happy Independence Day!

1. In honor of our year of independence, our T-shirt company, Zazzle.com, is having a 17.76% off sale this weekend. Use the code "ZAZZLEUSAUSA" during checkout. The sale is NOT advertised on the Zazzle main page. Click the T-shirt to the right...

2. There will be no scheduled WODs this weekend. However, I'm willing to open up the box on Saturday morning at a reasonable hour (0700-0800ish) for skill development and/or a Independence Day WOD. I'm also willing to open up the box on Monday, as well. Contact me through comments or via email.

3. Great turnout on Thursday morning. Great effort. See you all on Tuesday.

Workout for Thursday, 2 July

1. Today will be the last WOD for the week. Next class will be Tuesday, 7 July.

2. Vic, one of CFCL's deployed coaches, contacted me from Iraq. He's doing well and rockin' it at Crossfit Al Asad. Vic - thanks for the shirt! You're a great American.

WOD:

AMRAP 15 mins -

100m sprint
185# DL, 10 reps
ring pushups, 15 reps
ball slams, 20 reps

See you at 0600.