Workout for Monday, 31 May

Happy Memorial Day!

Next WOD: Wednesday, 2 June.

Workout for Friday, 27 May

WOD: We'll be kicking off the long weekend with a Buddy Pair Workout.

***Update***

In a Buddy Pair:
4 miles
100 Burpees
100 AS
100 WL
Partition any way you want

See you at 0600.

Workout for Thursday, 27 May

Rest Day. See you Friday.

Workout for Wednesday, 26 May

WOD:

2K row for time.

See you at 0600.

Workout for Tuesday, 25 May

WOD: We'll be running FIGHT GONE AWRY to honor Col W's final workout at CFCL before his PCS.

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 two more times. 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.

***UPDATE*** You can see the results from Today's FGA here.
You can see the results of our last FGA (21 Jan 10) here.
You can see the results of the 2 Oct 09 FGA here.

See you at 0600. Be on time; We'll have to run two heats.

Workout for Monday, 24 May

WOD:

100 Abmat Situps
65# Ground To Overhead, 75 reps
100 Abmat Situps

See you at 0600.

Note 1: We'll follow our normal schedule this week and execute a Buddy Pair workout before we head out on the long weekend on Friday.

Note 2: We'll be sending Col W off on Tuesday with his favorite CFCL WOD: Fight Gone Awry. You don't want to miss it.

Workout for Friday, May 21

WOD: Buddy Pair Workout.

***Update***

I resurrected a full-mission profile from last year. In buddy pair:

* Row 2000m
* Run 600m, stopping 7 times to execute 50 AS per team - carry 25/10# plates
* Execute 65# FS (60 reps) and 120 WL (120 reps) per team
* IUTSID - 2 burpees to cover 10m of buddy's movement for 130m - carry 25/10# plates
* 8 rounds of 5 Pullups/5 KTE per team
* Run 600m, stopping 7 times to execute 25 Pushups per team

See you at 0600.

Workout for Thursday, 20 May

Yes, we are meeting tomorrow even though Thursdays are usually rest days. Short week this week. Get some!

WOD:

20 min AMRAP
Pullups, 5 reps
Run 100m
Walking Lunges, 20 steps
Run 100m

See you at 0600.

Workout for Wednesday, 19 May

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 Tuesday, May 18

WOD:

21-15-9
225# DL
Burpees
Run 400 meters

See you at 0600.

Workout for Monday, 17 May

No WOD Monday. See you Tuesday at 0600.

Workout for Friday, 14 May

WOD: Buddy Pair Workout

See you at 0600.

Workout for Thursday, 13 May

Rest Day.

Workout for Wednesday, 12 May

WOD:

50 Wall ball shots, 20#
400m run
40 Wall ball shots, 20#
400m run
30 Wall ball shots, 20#
400m run
20 Wall ball shots, 20#
400m run
10 Wall ball shots, 20#
400m run

See you at 0600.

Workout for Tuesday, 11 May

WOD:

AMRAP 20 mins
Box Jump, 10 reps
Bear Crawl, 1/2 Court
Situps, 20 reps
Run to Bar - Pullups, 5 reps

See you at 0600.

Workout for Monday, 10 May

WOD:

This is a scaled version of the floater WOD from Saturday's CrossFit Games Southwest Regionals - Rx weight was 185#.

155# Rack Position to Overhead (PP or PJ), 30 reps
30 Burpees
Partition any way you want...

See you at 0600.

Workout for Friday, 7 May

WOD:

We will be executing the Hero WOD, "Garrett," to coincide with the renaming of Camp Victory to Camp Lawton scheduled for this weekend in Afghanistan. Please make plans to be with us to honor our fallen brother, Marine Captain Garrett Lawton.

Don't be scared away by this workout. Hero workouts are supposed to be tough - and almost impossible. We give it our all to honor those who have given all.

I will scale you appropriately.

See you at 0600.

Workout for Thursday, May 6

Rest Day.

On Friday, we will be executing the Hero WOD, "Garrett," to coincide with the renaming of Camp Victory to Camp Lawton scheduled for this weekend in Afghanistan. Please make plans to be with us to honor our fallen brother, Marine Captain Garrett Lawton.

Workout for Wednesday, 5 May

WOD:

800m run
45# OHS, 40 reps
800m run
95# FS, 40 reps
800m run
40 AS
800m run

See you at 0600.

Workout for Tuesday, 4 May

WOD:

Grace.
135# Ground to Overhead, 30 reps

See you at 0600.

Workout for Monday, 3 May

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.