Took this from Outlaw Crossfit. Should be a good workout using the resources we currently have in the room.

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

For time:

50 Mountain Climbers

15 OHS 115/75#

15 HSPU

50 Mountain Climbers

12 OHS 115/75#

12 HSPU

50 Mountain Climbers

9 OHS 115/75#

9 HSPU

50 Mountain Climbers

Ready for some CARDIO??

Buy In: how you would like and do 3 rounds of 5 reps with a lift you want to work on

WOD: 

8 Rounds

400m run

5x burpee jumps

10x lunges

15x situps

Cash Out: Stretch

12 minutes to establish a 1RM Power Clean & Push Jerk.

-then-

For time:

30 Box Jumps 24/20″
20 Deadlifts 275/185#
30 T2B
20 Lateral Burpees
30 V-Ups
20 Power Cleans 135/95#
30 Alternating Pistols
20 Burpee Box Jumps 24/20″

12 minutes to establish a 2RM Snatch Balance.

-then-

3 rounds for time of:

50 Double-Unders
25 Burpees
25 Ab-Mat Situps

All our bars should be back in the room today! yay!

Buy In- Work with PVC pipe

5X1 Power Clean & Push Jerk @ 75% (of max Clean any style) – rest 60 sec.

WOD-                                                     3 rounds for total reps of:

ME UB Perfectly Vertical KBS 24/16kg

ME UB Thrusters 115/75#

*Rest as needed between movements, but there is a 20 minute total cap.

Cash out-Stretch and skill. Identify flaws in your movements during the WOD and use PVC to practice proper form

CONGRATS to all the 2013'ers getting their rings tonight! Have a fun weekend and get ready to hit the gym hard monday....:)

5-16-2012


So this weekend I got my Level 1 Crossfit Certfification along with Chandler Bishop and Tara Harris. I learned alot to say the least and have been working on a comprehensive program for the summer. Basically I want to combine endurance, strength and speed. This is the recipe that makes Crossfit Games and regional athletes. So I have three days on 1 day off workout plan for the summer. I am open to your input and suggestions especially if you are following the programming. Most of it was inspired by Outlaw Crossfit, an affiliate that has produced the most games athletes!

Buy In-400m run, 25 Jumping Jacks, 20 slow air squats

Strength : 3 rounds, 3 reps Tempo High-Bar Back Squats @ 70% – rest 75 sec. 

WOD: For time

Run 400m

3 rounds of the BB complex

5 Deadlifts 115/75#

5 Hang Power Cleans 115/75#

5 Push Jerks 115/75#

Run 400m

2 rounds of the BB complex 

Run 400m

1 round of the BB complex

Cash out-Stretch!

Get ready for one of the "girls" tomorrow!! :)

Buy in: 2 Rounds

10 Burpees

15 Jumping alternating lunges

20 Double-unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

 WOD: 5 Rounds

Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Cash Out-Stretch and Skill Work

Happy Friday!

Sorry about the lack of posts this week. Tests, projects and preparing for finals has cut into my time , its so bad I didn't even workout since Monday! I put together a great WOD that is going to test endurance, strength and stamina!


Here it is:

Endurance:

Run 1 mile with weight vest

100 squats

Run 1 mile

100 sit ups

Run 1 mile

Strength:

3-3-3 Front squat

3-3-3 Clean and Jerk

WOD

AMRAP in 12 minutes

10 Bar facing burpees

10 Overhead squats

10 Kettle bell swings

10 Push Press

Cash Out-

Abs and stretch

So since the cadet gym is closed for construction we are going to have to get creative in our workouts. For those of you who did the Falcon 50, REST! For now I am going to post running workouts and workouts you can do in your stairwell. For those of you who can get to the other gyms on and off base I will post a WOD.

Running: 

Run a 5k for time, then run 1 mile with a 20lb weight vest. I reccommend bodyrocktv.com for cardio, pushups and abs workouts you can do in your room. You can pick one 12 minitue workout and 2 bonus workouts

For those of you going to the gym:

Buy In- 

Use PCV pipe to work on skill for a lift you want to improve on, gradually add a bar and weight. Focus on form not weight. Do 5-5-5 reps once you feel you have worked up to a good weight.

Run 800m and do an active warm up of stretching.

WOD:    

10 Handstand push-ups

250/185 Deadlift, 15 reps

25 Box jumps, 30 inch box

25 Pull-ups

50 Wallball shots, 20/14 pounds, 10'

200 Double-unders

Run 400 meters with a 45/35lb plate

Cash out-

Stretch

If you have been following these workouts you are probably still hurting pretty bad. Here’s a quick workout you can do, its Friday but stay motivated!!!

Buy In-     

Jump rope

15 Ohs use comfortable weight 

15 Good mornings

Stretching

WOD- 

Run 800 meters

Snatch, 30 reps

Run 800 meters

Cash out-                                      HAPPY FRIDAY!