Get up for the start of the AC year!!!!!

Major Bell and TSgt Dinolfo are going to pick up the slack with Major Garrett and Major Hoyman chosing the high road and leaving us! Go to http://www.crossfit.com/
and start voting for our first workout!!!!!
Senior Farlee "G4S"

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Went fishing for summer.....

MSgt Farlee will be gearing up the site come AUG....Falcon CrossFit will be better than ever now that Majors Hoyman and Garrett have gotten out of the way!

20 MAY Falcon CrossFit 2010 FINALE!!

KELVA:

5 Rounds for time:
400m with 25# plate
400m
20 ea 65# thrusters
20 ea box jumps
20 ea pull ups

Loopy Lou, 6 MAY

In the Field House!!

5 Rounds for Time:
15 ankles to bar
Sprint to first stairwell, up and down
20 meter burpee broad jumps
Sprint to 2nd stairwell up and down
5 inverted burpees

Finish with a full lap

3 MAY...D-DAY (a T. Nash adaptation)

D-DAY (adapted from Tony Nash, USMA 2010)For time. Partner up---totals are for partner team, can work at the same time (doesn’t have to be the same exercise):
120 x Pull ups-varied grips (partner assist as necessary, 1 muscle up = 5 pull ups; 1 rope climb = 5 pull ups)
200 x Push ups
200 x Sit ups
200 x Box jumps
100 x Burpees
100 x Squats
30 x Handstand push ups (sub with handstand hold 30 sec = 5 reps)
10 x Full length of Center Gym Sprints (1 = down-forward sprint, back backpeddle)
Finisher: 4 x Buddy drag length of Center Gym (1 = down full length)

Post your time!!

29 April. Squats. Then Nicole.

Tabata squats: 8 rounds of 20sec squat 10sec rest, score is lowest reps in any round.

Then Nicole:

As many rounds in 20 min of:

400m run
max pull ups


Keep count of all your pull ups....kip away!

FULL PLATE - 27 Apr, 0550 Cadet Gym

Full Plate
25 Burpees
800 Yd Sprint (two laps)

5 Rounds of the following:
-10 x Plate Thrusters (45lb/25lb)
-10 x Plate Swings (45lb/25lb)
-100 yd Plate Carry, 100yds

25 Burpees
800 Yd Sprint (two laps)

Pull - Dash - Push

Meet in weight room at 0550 for Pull-Dash-Push. This workout is slightly modified from yesterday’s mainsite WOD. Haven’t done this one myself yet but it looks like a smoker if you find the prescribed intensity. If we have the same turnout as last time, we should be able to break up into 2 man teams and conga our way through this sweat fest.

Complete as many rounds in 15 minutes as you can of:
• 3 reps, weighted pull-ups, 1/4 body weight or scaled down to strict pull up
• Sprint 50 meters
• 3 handstand push-ups

See you in the AM!

Kelly Kelly Kelly Kelly Kelly

Meet in the weight room at 0550 hrs for a modified KELLY

Kelly

5 rounds for time
400m run
30 24" box jumps
30 wall ball shots (sub with 30 squat thrusters, Rx is 40lbs dumbells)

If the weather is nice, we'll do the run outside, if not, the gym loopity loop!