WOD 01 DEC

"Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Post time to comments.



U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

WOD 30 NOV

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.

Glass: 8:09, 5:41, 3:38, 1:50
King: 7:00, 4:58, 3:17, 1:28

WOD 29 NOV

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise to comments and total for final score.

WOD 25-28 NOV

Thanksgiving four day weekend.

REST

WOD 24 NOV

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Post Time to comments

King:22:06 135 pound Deadlift

Glass: 24:38 135 pound Deadlift last 2 rounds

WOD 23 NOV

Push press

3-3-3-3-3-3-3 reps

Post loads

KING:140 lb
Glass: 170 lb

Finisher
1600 M ROW

WOD 22 NOV

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

POST Time to Comment:
King: 49:12 Glass: 49:52


Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.



MSG Glass running with 45lb



Intensity

WOD 18 NOV

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post rounds completed to comments.

WOD 17 NOV

"Nasty G3"

50 Jumping Pull-up
50 Push press 45 lb
50 step lunges
50 Knees to elbows
50 Dumbbell swing 35lb
50 sit-ups
50 Doulbl unders
50 Box Jump 20"
50 Burpees
50 Air Squats

Post your times

Welcome McGee

WOD 16 NOV

As many rounds in 20 minutes

"Cindy +200"

5 Pull-ups
10 Push-ups
15 Air Squats
200 M Run

Post your rounds

King: 9 Rounds, Kim: 7 Rounds, Glass: 7 Rounds

Welcome Mr Kim

WOD 13-14 NOV

REST

WOD 12 NOV

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent Substitute for L-Pull ups 9 reps

Post rounds completed to comments.

WOD 11 NOV 10

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.


Substitute with
Elevated Push-up
70lb Dumbbell swing
CrossFit Situps
(Touch ground with back of your hands at the down position and touch your toes at the top)

WOD 10 NOV 10

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Post loads to comments.

G35
APFT
Good Run McGee

WOD 09 NOV 10

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Post Times to Comments.

WOD 08 NOV 10

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Post rounds completed to comments.

WOD 07 NOV 10

WOD Competition at CrossFit SAP Seoul Korea

WOD 1 MAX Clean
WOD 2
Five Rounds for Time
21 Kettle bell swing 45lb
21 Sit-up
21 Squats
21 Push-ups

WOD 3
AMRAP in 15 min
Snatch: 3 reps (40Kg)
Push press:5 reps (40 Kg)
Pull-ups: 10 reps
Row: 20 Cal