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!

0550 Weight Room for "Hansen"

Hansen (scaled to 20 reps)

Five rounds:
20 reps, 2 pood Kettlebell swing
20 Burpees
20 Ankles to barGlute-ham sit-ups


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

0550 Weight Room for a Conga w/ Cindy

In the spirit of knocking out classic CrossFit workouts, we will be cranking through Cindy for tomorrow's session:

2 person teams rotating through the three events without changing order

As many rounds as possible in 20 min

5 Pull-ups
10 Push-ups
15 Squats

We will record and compare team round totals.

Here is some fun from Pendleton

1 APR: Measured....Weighed....and Found Wanting?

1 APR

Phenomenal turnout this AM. Here was the workout:

Fight Gone Bad- USAFA Mod 1

As many reps as possible…(count each rep, score is total reps)
3 rounds, 1 min ea of:
-40 lbs dumbbell squat thruster
-40 lbs dumbbell cleans
-Box jumps
-Dips
-Double unders (5 singles= 1 du)
-rest

Scores:
Lankow Rx (40lbs) - 368
Homsher - 360
Janasov - 274
Hazel(sp?)-344
Ludwig 35lbs- 261
Hadjis 20/30 lbs - 320
Johnstone - 302
Kim - 244
Greenway 30lbs - 227
Miller 30 lbs - 252
Ott - 288 (recorded lowest scores in each event)
JMH? - 264 (recorded lowest scores in each event)
Eric? - 311
Alex-302
Hoyman 40lbs - 290
Farlee 40lbs- 225

30 Mar - Helen

Prepare to enjoy this CrossFit classic. We will discuss scaling and prescribed intensity in the morning. We will run around our newly renovated loop for the 400m. Meet in the weight room at 0550!

3 Rounds for time
400 meter sprint
21 x 50lb dumbbell swing (will discuss scaling in morning)
12 x Pull-ups

Sub 10 minutes will get you into the "elite" club, while 15 minutes is probably the community average.

Here is a video for motivation

March 18th: The Spring Breaking Part Deux

West Gym (all together)
-100 ea in-cadence squats
-30 sec diamond push ups + 30 secs regular push ups + 30 seconds wide push ups
-45 dips on the bleachers in cadence

West Gym (in partners)
-18 ea towel pull-ups (6 regular, 6 side, 6 side) ; 20 push-ups for breaks in sets; partner 50 box jumps, then plank; switch
-65 rocky sit ups—feet interlocked with partner
-100 ea 4 count flutter kick, partner wall sit; switch
-12 pull-up/burpees; partner tabata squats; switch
-5 handstand push-ups/handstand hold; partner crabwalk down and back; switch

Center Gym (individually)
-shuttle run length of gym
-1 min bicycle
-towel buddy drag length of gym; switch
-1 min clock push-ups
-lateral shuffle to half court, sprint remainder; lateral shuffle to half court, sprint remainder
-20 towel shoulder extensions; switch
-20 partner resisted/assisted diamond push-ups

Looked like most teams finished around the 40 min mark. For those that embarked, feel justified in wearing your bad-A shark's tooth neckless on Spring Break.

March 16th: Sink or Swim III: Tread or Dead

Well done to the 16 Warriors that made it out this morning!

Here's a synopsis of the workout:

TREAD OR DEAD
2-person team

5 rounds of:
#1 swims a lap while #2 treads water: switch
#1 does 60 reps total of: squat, push up, dips, or sit up while #2 treads; switch

Most completed between 18-22 min mark.

Then 2 each 4 man relay cooldowns. Congrats to the victors!