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.