WOD 30 DEC 10

"DT"

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

Post time to comments.

King: 10:51 (155/95/95)
Glass: 10:58 (155/95/95)



Rest Position


Two other HARD CORE CrossFitters. Chris (yellow shirt) recently attended CrossFit Level 1 Course at Seoul, Korea.



Heavy snow storm passed Seoul today; however, few Hard Core crossfitters made it to the Gym and completed the last WOD for this year. Say warm and Happy New Year and see you Monday morning.

CrossFit Bonifas will continue to run every morning M-F 0600-0700 at CFH.

WOD 29 DEC 10

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments.

King: 13:40 (95lbs/135lbs)
Mayfield: 14:04 (65lbs)
Glass: 18:00 (115lbs)

WOD 28 DEC 10

Split Jerk

1-1-1-1-1-1-1 reps

Don: 135-140-145-150-155-165(F)-160(PR)
Steve: 134-140-145-150-155-165-170(PR)


2-5 inches of snow didn't stop these two hard core crossfitters to complet the WOD.

See ya in the morning

WOD 27 DEC 10

"Bull" Scaled

Three rounds for time of:
5o Double-unders
Overhead squat, 25 reps
15 Pull-ups
Run 400 M

Post your time

King: 21:08 (45lb OS)
Glass: 27:17 (65lb OS)
Mayfield: 26:05 (45lb OS, Green band)
Royer: 27:15 (Air Squat, Jumping Pull-ups)


"Bull" RX

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Post your time

WOD 22 DEC 10

Operation Deny Christmas is over

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Post rounds completed to comments.

King: 7 round 5x pull-ups

Glass: 7 rounds

WOD 21 DEC 10

Back Squat 3-3-3-3-3 reps

Post loads to comments.

WOD 20 DEC 10

Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post time to comments

King: 28:54 205lb Deadlift

WOD 16 DEC 10

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

WOD 15 DEC 10

Three rounds of:
10 Body weight Deadlifts
30 CrossFit situps

Post load and time to comments.

Mayfield: 135lb 7:59
McGee: 135lb 7:23
King: 185lb 6:01
Glass: 235lb 6:01

WOD 14 DEC 10

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

King: 155lb 10/10, 8/11,6/9, 5/5, 4/8
Mayfield: 135lb 16/8, 7/5, 7/6, 6/10 (Jumping) 5/11 (Jumping)
Winters: 135lb 14/7,10/7,11/6,10/6,6/6
Glass:205lb 12/14,7/8,8/6, 185lb 10/7,5/8
McGee: 155lb 7/9, 7/7, 5/ 21 (Jumping), 135lb: 6/12 (Jumping) 5/11

WOD 13 DEC 10

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


Post time to comments.

King: KS used 35lb 40:03
Glass: KS used 35lb 48:06

WOD 10 DEC 10

Five rounds for time of:
Row 500 meters
135 pound Thruster, 7 reps

Post time to comments.

WOD 09 DEC 10

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Post time to comments:

WOD 08 DEC 10

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

King: 185-205-225-235-245-265-275-285-305-285

WOD 07 DEC 10

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Post time to comments.


King: 25:52 (95lb)
Glass: 23:50 (95lb)
Church: 18:28 (95lb)

WOD 06 DEC 10

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

King: 185lb, 205lb, 135lb
Glass: 135lb, 275lb, 95ib

WOD 02 DEC

Due to a mission requirement.
All you staff can complete these workout in your office or in the COIC floor


10 rounds for time:
15 pushups
15 Situps
15 Squats

Post your time.

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

WOD 11 OCT 10

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

WOD 07 OCT 10

REST DAY

WOD 07 OCT 10

BN PT

12 MILE FOOT MARCH

WOD 06 OCT 10

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

WOD 05 OCT 10

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Post time to comments.

WOD 04 OCT 10

"Jerry"

For time:
Run 1 mile
Row 2K
Run 1 mile

WOD 03 OCT 10

Kangnam International Marathon



King: Full Marathon 4:55:06

WOD 02 OCT 10

REST DAY

WOD 01 OCT 10

REST DAY

WOD 30 SEP 10

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box




Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD 29 SEP 10

"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.

Add your points and post them to comments.

WOD 28 SEP 10

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Post time to comments.

WOD 27 SEP 10

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

WOD 24 SEP 10

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

WOD 23 SEP 10

BN PT
8 Mile Footmarch

Finisher
Shoulder Press 3-3-3-3-3-3-3

Post loads to comments.

WOD 22 SEP 10

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

WOD 20 SEP 10

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Post loads and reps for each round to comments.

Gifford 314/15,300/14, 295/11, 295/11, 285/12
King 201/3, 220/4, 230/3, 240/2,280(F)/4
So 155/10, 155/3, 155/4, 175/7, 175/5
Jaz 200/4, 210/5, 220/6, 230/7, 240/4

WOD 17 SEP 10

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

WOD 16 SEP 10

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

WOD 15 SEP 10

REST DAY
CrossFitters are attending 60th Anniversary of Inchon Landing Ceremony at Inchon Korea



FOR OTHERS

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

WOD 14 SEP 10

MRAP in 2 MIN

PUSH-UP
SIT-UP

2 Mile for Time

Post your rep and time


King (80,82,13:25)

WOD 13 SEP 10

The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

WOD 11 SEP 10

REST DAY

WOD 10 SEP 10

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Gif: 5:35, King: 6:08

Fran Demo

WOD 09 SEP 10

Five rounds for time of:

SDHP 45 pound
135 pound Front squat,
10 reps15
GHD Sit-ups20
Box jumps, 24 inch box

Post times to comments.

Taylor 30:03, King 25:20, Gif 24:40, Jaz 31:34, Ojo 29:01, So RX'd

WOD 08 SEP 10

AM: BN PT
4 Mile Foot March


PM: Crossfitters
Overhead Squat 3-3-3-3-3 reps

Post times to comments.

WOD 07 SEP 10

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

Overhead Squat Demo

WOD 06 SEP 10

"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

King: 43:21

WOD 04 SEP 10

REST DAY

CrossFit Kids

WOD 03 SEP 10

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

WOD 02 SEP 10

Typhoon KOMPASU HITS Camp Bonifas

REST DAY

WOD 01 SEP 10

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post time to comments.

WOD 31 SEP 10

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Post time to comments.

WOD 30 SEP 10

Back Squat 3-3-3-3-3 reps

Post loads to comments.

WOD 29 AUG

REST DAY

WOD 28 AUG

REST DAY

WOD 27 AUG

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

WOD 26 AUG 10

BN PT

Modified "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)
Burpees (Reps)

WOD 25 AUG 10

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Gifford: 30:56, King 32:19, Jaz 39:28, Pounds 37:25

WOD 24 AUG 10

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Gifford: 23:20, King: 26:56, Ojo: 35:40, Taylor: 35:50, Jaz:40:14

WOD 23 AUG 10

For Time of:
400 meter Overhead Walking lunge: 10 Pounds

WOW

WOD 19 AUG 10

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

1 Pood = 36 pounds

WOD 18 AUG 10

15 rounds for distance of:
Sprint 20 seconds
Rest 40 secondsStart
each round at previous round's end point.

King: 1mile 150 M, LT G: 1Mile 250 M, Pounds: 1mile 200M, Jaz: 1.66Miles

WOD 17 AUG 10

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

WOD 16 AUG 10

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Finisher
Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD 13 AUG 10

"Coe"
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD 12 AUG 10

Five rounds for time of:

5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

WOD 11 AUG 10

"ADAMBROWN"
Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

WOD 10 AUG 10

"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

WOD 09 AUG 10

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

WOD 7 & 8 AUG 10

REST

WOD 06 AUG 10

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

WOD 05 AUG 10

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in kg), the best clean and jerk (in kg), and the total reps performed in the triplet for your final score.
Post score to comments.

WOD 04 AUG 10

6 rounds for time of:
Run 400 meters
25 Burpees

Burpee DEMO

WOD 03 AUG 10

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

WOD 02 AUG 10

Five rounds for time of:
135 pound Squat clean thruster, 5 reps
10 Chest to bar pull-ups

WOD 30 JUL 10

"Isabel"
For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

WOD 29 JUL 10

RUN 5 K


Post your time

WOD 28 JUL 10

"Roy"
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

WOD 27 JUL 10

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

WOD 26 JUL 10

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

Post time to comments

King: 25:22 Rx'd

WOD 25 JUL 10

REST

WOD 24 JUL 10

REST

WOD 23 JUL 10

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

WOD 22 JUL 10

"DV2"
For time of
10 x 4 count Single-Leg Dead Lift
10 x 4 count Overhead Push Press
10 x 4 count Power Jump (Box Jump)
10 x 8 count push up (Burpees)
10 x 4 count "Y" Squat (Overhead Squat)
10 x 8 count Step-Up 18 inch (Dumbbell on each hand)
10 x 4 count ROWER
10 x 2 count Leg Tuck (Knees to elbows)
10 x 25 yard Shuttle sprint
25 yard Lunge walk

WOD 21 JUL 10

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

WOD 20 JUL 10

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

400 M = 1/4 Mile
800 M = 1/2 Mile
1200M = 3/4 Mile

WOD 19 JUL 10

"Amanda"
Three rounds,
9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch


Post times to comments.

WOD 18 JUL 10

REST

WOD 17 JUL 10

REST

WOD 16 JUL 10

For 20 minutes:
Run 400 meters Rest precisely the time of the previous run

Post distance to comments.

King: 2,000 M, Taylor 2,400

WOD 15 JUL 10

BN PT (AM)
Urban Orienteering Course

Winning Team: SSG Utters Team

WOD (PM)

"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson

WOD 14 JUL 10

"Fight Gone Bad!" Modified
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)
Bike (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.

Add your points and post them to comments.

WOD 13 JUL 10

"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.
These are squat not power snatches.


In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

WOD 12 July 2010

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments

WOD 11 July 2010

Rest Day

WOD 10 JULY 10

Rest Day

WOD 09 JUL 10

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post times

WOD 08 JUL 10

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

1 pood = 36 pound

WOD 07 JUL 10

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Post rounds completed

WOD 06 JUL 10

"Luce"
Wearing a IBA, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Post Time

WOD 05 JUL 10

Bike 30K
Post time to comments.

WOD 04 JUL 10

REST

WOD 03 JUL 10

REST

WOD 02 JUL 10

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

King: 21:19, Taylor: 25:28, Jaz: 24:31, LT G: 20:29

Squat Demo Video

WOD 01 JUL 10

Battalion Run
4 Mile

Finisher
Clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Clean Instruction

WOD 30 JUN 10

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

King: 25:23 (115lbs,20lbs,95lbs) Taylor 24:04 Jaz 25:25 So: 26:45
LT G: 15:31 (135lbs,20lbs,95lbs)

WOD 29 JUN 10

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

King: 36:10 25Ib Gifford: 35:30 35Ib Taylor: 31:32 Blue Band Ojo: 34:30 Jaz: 34:20 SO: 34:40

WOD 28 JUN 10

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

King: 5:09 225 Ib Taylor: 5:07 111 Ib Gifford: 5:07 275 Ib So: 7:31 135 Ib Ojo: 6:10 108 ib Jazmin: 5:43 185 Ib

WOD 27 JUN 10

REST

WOD 26 JUN 10

REST

CrossFit_Burpees

WOD 25 JUN 10

Overhead squad

1-1-1-1-1-1-1

WOD 24 JUN 10

AM: Battalion PT

WOD for O's

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

WOD 23 JUN 10

"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups






Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

WOD 22 JUN 10

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge. Post time to comments.

Coutesy of CrossFit HQ

WOD 21 JUN 10

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Coutesy of CrossFit HQ

WOD 20 JUN 10

REST

WOD 19 JUN 10

REST

WOD 18 JUN 10

Three rounds for time of

10 Muscle-ups
10 forward Rolls
20 One Legged Squats, Alternating
Handstand Walk 20 Yards

Courtesy of HQ CrossFit http://www.crossfit.com/

Post time and comments