Crossfit Camp Lejeune

Thur, 23 Feb

2012-02-22T21:05:00.003-05:00

0600 Crew (Gym)

Front Squat

2,2,2,2,2,2

1115 Crew (TBD)

WOD TBD

Wed, 22 Feb

2012-02-21T21:28:00.003-05:00

0600 Crew (Gym)

12min AMRAP w/ 55lb KB

5 KB Swings
10 Goblin Squats
15 SDHP

1115 Crew (New Gym)

Strength and Agility Class

Thurs, 16 Feb

2012-02-15T13:54:00.004-05:00

0600 Crew (Gym)

Team of 2

GTO - 20K lbs (choose your team's weight)

1115 Crew (New Gym)

CROSSFIT TOTAL

3 Attempts to achieve max weight on the following lifts.

Squat

Deadlift

Shoulder Press

Wed, 15 Feb

2012-02-14T15:19:00.002-05:00

0600 Crew (Gym)

4 RFT

400m Run
50 AS

1115 Crew (New Gym)

Strength & Agility Class

or

WOD TBD at Boxes

Tues, 14 Feb

2012-02-13T17:44:00.002-05:00

0600 Crew (Gym)

21-15-9

Ball Slams (25lbs)
Superman's
Double Unders

1115 Crew (Boxes)

Deck of Cards
Hearts Only
2-6 Heavy Deadlift
7-10 Burpees
Face Cards Box Jumps
Jokers 200m Sprint

Mon, 13 Feb

2012-02-12T20:50:00.000-05:00

0600 Crew (Gym)

DL 5,5,5,5,5

1115 Crew (New Gym)

KB Class

Fri, 10 Feb

2012-02-09T15:19:00.001-05:00

0600 Crew (Gym)

Team WOD

1115 Crew (New Gym)

Warm up
3X
Run 400
10 jumping squats
10 push ups
10 toes to bar
10 scorpions
1 min Samson stretch

WOD
50-40-30-20-10 Reps of:
Double unders
Sit ups
Burpees

Thur, 9 Feb

2012-02-08T14:17:00.000-05:00

0600 Crew (Rest Day)

1115 Crew (Old Gym)

Warm up:
3X
20 Back Extensions
20 sit ups
20 push ups
400 Run

WOD
AMRAP 20 mins

10 pull ups
5 Dead lifts
8 Push Press

Wed, 8 Feb

2012-02-08T14:15:00.001-05:00

0600 Crew (Gym)

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

1115 Crew (New Gym)

Strength and Agility Class

Tues, 7 Feb

2012-02-06T16:25:00.002-05:00

0600 Crew (Gym)

4 RFT
10 KB Russian swings (70lbs)
10 K2E
10 24" box weighted step ups (35lbs KB)
10 Goblin Squats (55lbs KB)

1115 Crew (Boxes)

Warm up:
800 M Run

3X
10 Dips
20 Air Squats
30 Lunges
40 Sit ups

WOD
400 M Run with Medball
1 rope climb
12 Thrusters

4 Rounds for time

Mon, 6 Feb

2012-02-05T18:01:00.002-05:00

0600 Crew (Gym)

15 AMRAP

10 Burpee's
Sprint up & back BB court
30 double unders
Sprint up & back BB court

1115 Crew (New Gym)

KB Class

Fri, 3 Feb

2012-02-02T15:53:00.001-05:00

0600 Crew (Gym)

Team WOD

1115 Crew (Boxes)

Warm Up:
20 PVC pass throughs
15 Squats (slow, full ROM)
10 Push ups
15 RDL
20 Lunges (10L/10R)

4 RFT:
10 Burpees
20 Deadlift (135/115)
30 Kettlebell Swings
40 Crunches
30 Slamballs (20/14)
20 Pushups (hand release)
10 Pull Ups
400m Run

Thurs, 2 Feb

2012-02-01T12:30:00.001-05:00

0600 Crew (Rest Day)

1115 Crew (Boxes)

Warm Up (2 rounds):
400m run
20 squats
15 Thruster w/ PVC or 45 lbs bar
10 Good Mornings w/ PVC or 45 lbs bar

21-15-9
Front Squat (95/65)
Push Press (95/65)
SDHP (95/65)

Abs:
5 sets of 10 Frog Crunches

Wed, 1 Feb

2012-01-31T18:42:00.003-05:00

0600 Crew (Gym)

15 min AMRAP
15 Ball Slams - 25lbs
Walking Lunges (half court)
Broad jump (half court)
Bear crawl (half court)
Walking lunges (half court)

1115 Crew (New Gym)

Agility Class

or

@ boxes
Warm Up (3 Rounds):
100m run forward
100m run backward
20 Spiderman Crawls (10L/10R)
10 squats

Then, hip mobility drills (5 min)

WOD (4 RFT):

100m run
30 Squats
100m run
15 T2B
100m run
20 Push ups
100m run
10 Pull ups

2012-01-30T14:57:00.002-05:00

0600 Crew (Gym)

KB swings - 70lbs/55lbs

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps w/ 2x BB court Sprints in between sets.

1115 Crew (Boxes)

Warm Up (2 rounds):
10 OHS w/ PVC
10 Butt Kicks (10 L/10 R)
10 Push ups
10 Good Mornings (w/ PVC or 45lb bar)

Then 20 PVC pass throughs

Manion, 7 RFT:
400m Run
29 Back Squats (135/115)

Abs:
50 GHD situps (partition as needed)

Mon, 30 Jan

2012-01-27T13:59:00.003-05:00

0600 Crew (Gym)

Row 500m for time

Push ups 20,19,18,17,16...1
Sprint across width of BB court
Situps 1,2,3,4,5...20

1115 Crew (New Gym)

KB Class.

Fri, 27 Jan

2012-01-26T13:41:00.003-05:00

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

2012-01-25T12:46:00.004-05:00

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

2012-01-24T15:33:00.001-05:00

0600 Crew (Gym)

WOD TBD.

1115 Crew (New Gym)

Agility Class.

Tues, 24 Jan

2012-01-23T13:28:00.002-05:00

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

2012-01-20T12:35:00.000-05:00

0600 Crew (Gym).

WOD TBD.

1115 Crew (New Gym).

Kettlebell Class.

Fri, 20 Jan

2012-01-19T14:22:00.001-05:00

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

2012-01-18T20:21:00.001-05:00

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

2012-01-17T18:52:00.001-05:00

0600 Crew (Gym)

95lb Front Squats on the minute

1115 Crew (New Gym)

Agility Class

Thur, 12 Jan

2012-01-11T17:35:00.001-05:00

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

2012-01-10T20:37:00.001-05:00

0600 Crew (Gym)

100 ball slams
100 walking Lunges
100 Situps
100 Squats

1115 Crew (New Gym)

Agility Class

Tues, 10 Jan

2012-01-09T18:40:00.002-05:00

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

2012-01-09T04:41:00.002-05:00

0600 Crew (Gym)

21-15-9

155lb DL
Box Jumps

1115 Crew (New Gym)

KB Class

Fri, 6 Jan

2012-01-05T13:19:00.002-05:00

0600 Crew (Gym)

Team WOD

1115 Crew (Old Gym)

3 RFT:
Row 1000 meters
Run 800 meters

Thur, 5 Jan

2012-01-04T16:15:00.004-05:00

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

2012-01-03T22:19:00.002-05:00

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

2011-12-28T11:24:00.001-05:00

0600 Crew (Gym)

Next scheduled WOD is 3 Jan

1115 Crew (PT Field)

Ring Pushups/Pullups

Wed, 28 Dec

2011-12-27T22:22:00.001-05:00

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

2011-12-21T23:44:00.002-05:00

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

2011-12-20T14:35:00.000-05:00

0600 Crew (Gym)

Team WOD

1115 Crew (Boxes)

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

Tues, 20 Dec

2011-12-19T11:50:00.001-05:00

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

2011-12-18T15:43:00.002-05:00

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

2011-12-15T19:42:00.002-05:00

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

2011-12-14T11:35:00.002-05:00

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

2011-12-14T02:28:00.003-05:00

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

2011-12-12T20:52:00.001-05:00

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

2011-12-11T13:36:00.002-05:00

0600 Crew (Gym)

Crossfit Total

1 RM per exercise

Squat
Press
Deadlift

1130 (New Gym)
Kettlebell Class

Fri, 9 Dec

2011-12-08T18:24:00.002-05:00

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

2011-12-08T07:40:00.002-05:00

0600 Crew

Rest Day

1115 Crew (boxes)

20 min AMRAP

400m run
30 box jumps
30 med ball slams

Wed, 7 Nov

2011-12-06T18:45:00.002-05:00

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

2011-12-05T16:37:00.002-05:00

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

2011-12-04T23:25:00.002-05:00

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

2011-12-01T13:28:00.001-05:00

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

2011-11-30T15:57:00.001-05:00

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

2011-11-29T15:29:00.003-05:00

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

2011-11-28T15:57:00.002-05:00

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

2011-11-27T21:23:00.002-05:00

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

2011-11-25T17:54:00.001-05:00

Black Friday Fun

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

5 rds for time

Thur, 24 Nov

2011-11-25T17:52:00.001-05:00

Happy Thanksgiving!

Wed, 23 Nov

2011-11-22T15:40:00.001-05:00

0600 Crew (Pad)

"Grace"

135lbs GTO, 30 reps for time.

Tues, 22 Nov

2011-11-21T15:55:00.002-05:00

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

2011-11-20T22:31:00.003-05:00

0600 Crew (Pad)

DL 5,5,5,5,5

1115 Crew

Kettlebells

Fri, 18 Nov

2011-11-17T22:38:00.001-05:00

0600 Crew (Old Gym)

Team WOD

Thurs, 17 Nov

2011-11-16T21:30:00.003-05:00

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

2011-11-15T15:54:00.002-05:00

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

2011-11-14T18:43:00.001-05:00

0600 Crew (Pad)

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

WODs for Thurs, 10 Nov

2011-11-10T00:13:00.002-05:00

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

2011-11-09T07:26:00.001-05:00

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

WODs for Tues, 8 Nov

2011-11-07T14:55:00.001-05:00

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

2011-11-05T19:10:00.001-04:00

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

Fri, 4 Nov

2011-11-03T17:54:00.002-04:00

0600 Crew (Pad)

250m Row / Double unders
7 min AMRAP

1min rest

100 135lb DL for time

1115 Crew

10 Burpees
Sprint 100 yards
10 Thrusters
Sprint 100 yeards
10 Knees to elbows

3 RFT

Thurs, 3 Nov

2011-11-02T09:08:00.001-04:00

0600 Crew - Rest Day

1115 Crew

Tabata- push-ups, squats, sit-ups, kettlebell swings, and dips

Wed, 2 Nov

2011-11-01T23:19:00.002-04:00

0600 Crew (Inside)

250M Row
15x 53lb KB Swings
25 DB unders

5 RFT

1115 Crew (New Gym)

Circuits at 11:30

Tues, 1 Nov

2011-10-31T23:59:00.003-04:00

0600 Crew, (Pad)

7x Pull ups
155 OHW 30m
7x Push ups
155 OHW 30m

5 RFT

1115 Crew (MCCS Gym)
10k Rowing Relay

WODs for Monday, 31 Oct

2011-10-31T07:00:00.001-04:00

0600 Group (Gym)
"Karen"
Fot Time: 150 WBS

1115 Group (MCCS Gym)
Kettlebell Class

Fri, 28 Oct

2011-10-27T16:20:00.001-04:00

0600 Crew (Pad)

Team WOD

1115 @ new gym (cardio room)

Deck of Cards---Suits=Exercise, Value=Reps (Aces-14, etc)

Kettle Bell Swing (go moderately heavy)
Med Ball Slams
Kettle Bell Lunges (use same KB)
Med Ball Sit and Reach (abs)

Jokers are Burpees (there are 4 Jokers)

Wed, 26 Oct

2011-10-25T22:55:00.003-04:00

0600 Crew (Pad)

21-15-9
Left Arm KB snatch (53lbs)
Right Arm KB snatch (53lbs)
OHWL 45lbs

1115 Crew (MCCS Gym)
MCCS Circuit

Tues, 25 Oct

2011-10-24T18:18:00.003-04:00

0600 Crew (Pad)

- 7 x Pull ups
- 7 x Push Press 95lbs
- 7 x box jumps 30in

7 rds for time

1115 Crew (Pad)
Warm up--Run Powder Loop
@ Boxes
Fran
21-15-9 Thrusters (95#)/Pullups

Mon, 24 Oct

2011-10-24T18:17:00.000-04:00

0600 Crew (Pad)

2,2,2,2,2,2,2,2

DL

Fri, 21 Oct

2011-10-20T15:56:00.000-04:00

0600 Crew (Pad)

Team WOD!

WOD for Thurs, 20 Oct

2011-10-19T14:24:00.000-04:00

0600 Group (Rest Day)

1115 Group (Pad)
Work on deadlifts
Warm up then,
Work up to 5@75% effort, 3@80%, 1@90%

Then
21-15-9

Deadlift
Run to Pull-up bars
Pullups
Run around the field back to your deadlifts

WOD for Wed, 19 Oct

2011-10-18T19:55:00.002-04:00

0600 Group (Pad)

For Time:
Row 800/Run 800
Row 400/Run 400
Row 200/Run 200
Row 400/Run 400
Row 800/Run 800

1115 Group (TBD)

WOD for Tues, 18 Oct

2011-10-17T20:21:00.001-04:00

0600 Group (Pad)

8 min AMRAP
Clean and Jerk (95/65)
10m OHWL

Rest 2 min

8 min AMRAP
Snatch (95/65)
10m OHWL

1115 Group (TBD)

WOD for Mon, 17 Oct

2011-10-16T19:08:00.001-04:00

0600 Group (Pad)

15 min AMRAP
7 KB Swings (70/53)
6 SDHP (70/53)
5 Goblet Squats (70/53)

1115 Group (TBD)

Fri, 14 Oct

2011-10-13T21:17:00.002-04:00

0600 Crew (Pad)

Tm WOD

1115 Crew (New Gym Outside)

Pick your poison
- 0700 Stone Bay Fun Run
- 1115 Fun Run route

Thurs, 13 Oct

2011-10-12T19:32:00.002-04:00

0600 Crew (Pad)

Front Squats 2 reps x 10 rounds

1st 5 rounds - work up to a 1rm
2nd 5 rounds - 60% of 1 rm, speed and form

1115 Crew (Pad)

Deadlift

5 sets of 3 reps - use moderately heavy weight.

Wed, 12 Oct

2011-10-11T20:47:00.002-04:00

0600 Crew (Inside)

3 RFT

Row 250m
25 ball slams (20lbs)
Run length of B-ball court
25 abmat sit-ups

1115 Crew (TBD)

Fri, 7 Oct

2011-10-06T22:18:00.002-04:00

0600 Crew (Pad)

Teams of three:

Run 400m
200 Air squats

Run 400m
200 Double unders

Run 400m
200 DL (135lbs)

Run 400m
100 Pull ups

Sprint to pad

1115 Crew ( TBD)

Thursday, 5 Oct

2011-10-05T22:01:00.001-04:00

0600 Crew - Rest day

1115 Crew - (TBD)

Wed, 5 Oct

2011-10-04T21:09:00.001-04:00

0600 Crew (Pad)

Surprise WOD

1115 Crew (New Gym)

Circuit training class

Tues, 4 Oct

2011-10-03T08:36:00.003-04:00

0600 Crew (Inside)

135lb Back Squat - On the minute

1115 Crew (Pad)

Partner WOD

3 stations

- BJ & GHD Sit ups
- Pull ups & push ups
- Wall balls & back extensions

2 min AMRAP for each exercise

Mon, 3 Oct

2011-10-02T21:24:00.000-04:00

0600 Crew (PAD)

21-15-9
Clean and jerk (95#)
Run 400m (around O-course to pullup bars behind A&S)
Pullups

1115 Crew (TBD)

TBD

Fri, 30 Sept

2011-09-29T17:58:00.002-04:00

0600 Crew (Pad)

Team WOD

1115 Crew (On your own)

Based on SgtMaj Post and Relief no scheduled workout. KB class at new gym is going.

Thurs, 29 Sept

2011-09-28T18:58:00.001-04:00

0600 Crew - Rest Day

1115 Crew - TBD

Wed, 28 Sep

2011-09-27T19:58:00.001-04:00

0600 Group - Pad

400m Run
25 KB Swings (53/35)
15 BJ

4 rounds

1115 Group - Pad

(TBD)

Tues, 27 Sept

2011-09-26T20:34:00.002-04:00

0600 Group - Gym

Tabata "Bottom to Bottom" AS
Run 1 mile

1115 Group - Pad

Four Rounds for time:
500 M Row
15 Burpees
15 Strict Press

Mon, 26 Sept

2011-09-25T21:11:00.001-04:00

(0600 Group) (Pad)

35 Double unders
Run 200 M

5 rounds for time

(1115 Group) (TBD)

Fri, 23 Sept

2011-09-22T18:50:00.003-04:00

0600 Group (Pad)

Team WOD

1115 Group (Pad) (TBD)

Thurs, 22 Sept

2011-09-21T20:24:00.001-04:00

Rest Day!

WODs for Wed, 21 Sep

2011-09-20T16:13:00.003-04:00

(0600 Group)(Pad, but if raining we will be inside)

OH Squat 1,1,1,1,1
Front squat 3,3,3,3,3
Back squat 5,5,5,5,5

(1115 Group)(TBD)

WODs for Tues, 20 Sep

2011-09-19T20:23:00.001-04:00

(0600 Group)(Pad)

For time:
135/75 DL x 30 Reps

15 OHWL w/ 25/10 lb Plate
20 Good Mornings w/ 45/25 lb bar
25 AB Mat S.U.

185/115 DL x 20 Reps

15 OHWL w/ 25/10 lb Plate
20 Good Mornings w/ 45/25 lb bar
25 AB Mat S.U.

245/135 DL x 10 Reps

15 OHWL w/ 25/10 lb Plate
20 Good Mornings w/ 45/25 lb bar
25 AB Mat S.U.

(1115 Group)(TBD)

WODs for Monday, 19 Sep

2011-09-18T20:11:00.000-04:00

(0600 Group)(Pad)

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

(1115 Group)(TBD)

Friday, 16 Sep

2011-09-15T19:38:00.001-04:00

FIGHT GONE BAD!

AM and PM crews. Remember to register on the FGB6 site and donate if you desire. Good luck tomorrow.

Thursday, 15 Sep

2011-09-14T19:34:00.000-04:00

Rest Day

WODs for Wed, 14 Sep

2011-09-14T00:11:00.000-04:00

(0600 Group)(Pad)

4 rounds for time:
500m ROW
20 push press (65#)
20 walking lunge
20 push up (hand release)

(1115 Group)(Pad)

1200 Run
15 Wall Ball shots
800 Run
15 sumo deadlift high pulls
400 run
15 box jumps
200 M Run
15 Push press
100 M Sprint
Row 500 M