WOD 23 SEP 11

Deadlift
3-3-3-2-2-1-1


RUN 5 K

Post your time:

WOD 22 SEP 11

CofS PT

05:50 at CFH

WOD 20 SEP 11

Split Jerk
3-3-3-2-2

WOD
Five rounds for time of:
35 Double-unders
Run 200 meters

Gifford: 8:51, King 10:13, Bell 12:02, Querishi 12:03, Ifurung: 12:16, Myers 12:19, Soto 12:20

WOD 19 SEP 11

"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.

Gifford: 267 , King: 246, Reineke: 205, Cramer: 207, Bell: 206, Perea: 203, Ifurung: 183, Querishi: 183, Soto: 151, Myers: 146



B.J. Penn and Dennis

WOD 16 SEP 11

Thruster 3-3-3-3-3-3-3

Post loads to comments.

WOD 15 SEP 11

CofS PT

WOD 14 SEP 11

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

Try to increase the load on each of the reps.

King: OHS 135, FS 195, BS 225
Gifford: OHS 185, FS 205, BS 245
Hopkins: OHS 85, FS 145, BS 135
Soto: OHS 45, FS 65, BS 65
Qureishi: OHS 105, FS 205, BS 225
Reineke: OHS 135, FS 165, BS 185
Bell: OHS 135, FS165, BS165

WOD 13 SEP 11

Four rounds for time of:
Run 400 meters
95lb thrusters, 15 reps
15 pull-ups

Greg: 18:13 Rx
Don: 21:32 Rx
Myron: 24:18
Charles: 25:00
Romeo: 23:11
Angel: 28:51
Kris: 29:12

WOD 10 - 12 SEP 11

Happy Chusok.

Enjoy your three day weekend. we'll meet at 0600 on Tuesday, New CrossFit Room at Collier Field House.



Coach Glassman and I at CrossFit Oahu

WOD 09 SEP 11

For Time:

25 Walking lunge Steps
20 Pull-ups
50 Box Jumps
20 Double Unders or 80 Jump rope
25 Ring Dip or Dips
20 Knees to elbows
30 Kettle bell swings
30 Sit ups
20 Hang squat clean: 35 pounds dumbbells
25 Prone Row
30 Wall ball shot

WOD 08 SEP 11

CofS PT.
Urban Orienteering Course.

Black Team: 38 Points (Team CPT: COL Reineke)
Red Team: 32 Points (Team CPT: COL Jackson)
Blue Team <32
Green Team <32

Thanks to G1 for an outstanding workout today. My team (RED) ran little over 5 miles.

WOD 07 SEP 11

Thruster 3-3-3-3-3-3-3

Post your max

WOD 03-06 SEP 11

Labor Day Weekend.
Rest

WOD 02 SEP 11

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Soto: 44+122 =166
Bell: 65+209 = 274
Querishi: 49+154 = 203
King: 73+198 = 271

WOD 31 AUG 11

"CrossFit Total"

1 rep BackSquat
1 rep Shoulder press
1 rep Deaflift

King: 205/115/275 = 595
Bell: 165/105/155 = 425
Soto: 65/105/175= 345
Qureishi: 205/115/225 = 550

WOD 30 AUG 11

3 rounds for time of:

400 M RUN
20 Burpees
10 leg tugs

Soto: 19:53
Reineke: 16:51
King: 18:30 (4 Rounds)
Romeo: 19:00

WOD 15 AUG 11

Three rounds of 900M rest 1 minutes in between

Don: 4:18, 3:56, 3:46
Romeo: 5:25, 5:16, 5:01