18 October 2013

TEMPORARY POSTPONE

Ladies and Gentlemen

Posting the workout is temporary postpone until this Website is allowed to display on Yongsan Garrison network.
Currently this blog-site is blocked on Yongsan Army Garrison internet network. its pending for approval.
please check out the HQ site www.crossfit.com for daily WOD.


Also morning PRT scheduled is moved to 0630-0800. Started coaching 8A FUOPS section, if you would like to join us in the morning please send me an e-mail for workout information and link up locations for each day.

don.m.king3.mil@mail.mil or DSN 723-6278 (Yongsan, Seoul, Korea)

Thanks

09 October 2013

THURSDAY 131010

Bench Press
5-5-5-5-3-1+

Tabata Squat
Max reps of Muscle-ups in 4 minutes (Bar or Ring)

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Post score to comments.

07 October 2013

TUESDAY 131008

Shoulder Press
5-5-3-5-3-1+

Six rounds for time of:
Run 400 meters
25 Pull-ups

04 October 2013

FRIDAY 131004

Bench Press
3-3-3-3-3-3+


"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps