1.5.2012

2,4,6,8,10

Thruster (95#)
ring dips
Pull-ups

Then...

10,8,6,4,2
Backsquat (185#)
KB swing (1.5 pd)
Box Jump (24 in)

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Improving Dips

1.4.12

Shout out to AD and Santa for giving us all the squat racks!

Warmup: 15 pass throughs, 5 dive bomb pushups, 10 kip swings

5 Rnds:

3 weighted pullups (70% of 1RM)
6 dead-hang pullups
9 kipping pullups

Then:
Pistol Progression--
10 slow air squats focusing on form and positioning.
1 leg holds

Self assisted pistols (3 rnds x 5)

Credit goes to Beastskills.com for the excellent exercise demos. See the full demo here.

1.3.12

Welcome back everybody to the HAPpiest place on Earth.

(Just kidding.)

12 minute AMRAP:

300 meter run

30 pushups

For the more adventurous:
5 RFT:
5 Unbroken Power Cleans 155#
20 barbell lunges (75#)
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So, that's why I didn't get my presents this year...

Hips, meet bar

01.02.2012--We're Back.

Back to school, CrossFit is back to school us.

First workout of 2012:
EMOTM 10 min
Handstand walk 15 ft (scaled: bear crawl 20 ft)
pistols (scaled: air squat)

What's your New Year's Resolution?
What are your CrossFit goals for 2012?

----
New Year's Resolutions
Handstand tutorial
Pistol tutorial

Check out the links on the sidebar...Yes, there is a class of 2012 countdown.

Done for the year

Hey all,

Finals are over, and so is the semester. I'm heading home, as I'm sure most of our cadets are. Have a safe and happy holidays, and remember to do your burpees ;). Actually, if you want WODs, feel free to contact me @ our email--falconcrossfit@gmail.com or contact one of our L1 certified instructors, MSgt Kiewicz, Garrett Dean, or Chris Fabian.

V/R
Lance

Satruday 10 Dec 2011

Go Ruck...3-5 mi, 10 min pace, 30#/20#

T40...8 Dec 2011

Last day of schoool!!!!!!!

Get ready for this kick-ass chipper:

Warm-up: Find 1RM Thruster
Find 3RM Jerk

10 handstand pushups
15 shoulder to overhead (115#/75#)
20 box jumps (24/20)
25 pull-ups
30 double unders
35 burpees
40 thruster (45#)

Cool down:
5 rnds of Tabata hand release pushups

12.8.11

10,9..2.,1

Ground to overhead (95#)
Pull-ups
4-count mountain climbers

6 December 2011

We are BACK!!!

Here's a one to start us off:

"TOP GUN"

4 Burpees EMOTM until this is complete:
20xThruster
20xSDHP
20xPush Jerk
20xOHS
20xFront Squat
(95#/65#)

After that:
5x3 DL @ 70% max

Cash out:
Tabata wall ball shots/burpees (3 RNDs each)

Make sure you stretch, and get your Holiday spirit on!!

UPDATE

We're currently dealing with some administrative issues with box use at this time. That's why WODs haven't been posted for about a week now. We apologize for the inconvenience and are working hard to get the box re-opened within the next couple of days.

-Lance