FRIDAY 121228

Two rounds for time of:
Run 800 meters or Row 800 meters
30 Pull-ups or jumping pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar or knees to elbows
115 pound Power clean, 30 reps

Post your time:

Scale to 95lb or 75lb.

FRIDAY 121221

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Post rounds complete:

THURSDAY 121220

Back squat 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

WEDNESDAY 121219

Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

Post rounds completed to comments.

Macalintal: 5 rds
Chun: 4 + 12
King: 4 rds

Used 95lb to focus on tech.

TUESDAY 121218

Five rounds for time of:
5 Back squats
10 GHD sit-ups

Post your weigh and time:

MONDAY 121217

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is "calories".

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

Please complete your warm-up ASAP. We'll start the WOD at 0545

Post your reps:
Chun - 4, 15, 3, 6, 7 = 35
Schober - 6,20,3,10,10=49

121215-121216 SAT. SUN

REST

CrossFit Aisa Regional is schedule in early spring 2013. The venue will be held at Seoul, Korea.

CrossFit Asia Regional staff is needed, If you would like to volunteer please stop and see me.

Don

Morn info on CrossFit Game Click here

FRDAY 121214

For time of:
50 Wall balls, 20lb
15 pullups
30 Wll balls,
10 pull ups
10 Wall balls
5 pul ups

Post your time:
CSM 7:54 Rx, Macalintal 8:20 Rx, Isom 9:35 Forsten 11:00 Rx, King 11:15 Rx, Debique: 11:28 Rx, Sigmon 13:46, Brat 11:47

Three men team WOD

AMRAP in 15 min of:
Row
Kettle bell swing
Push ups

Post your team total reps and distance.

HDK: 651 + 2600M
ISH: 526 + 2410M

THURSDAY 121213

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Post your max load

TUESDAY 121211

Shoulder press
1-1-1-1-1-1-1




Row 5K

Post time to comments.

MONDAY 121210

Five rounds for time of:
55 pound Kettlebell Deadlift, 10 reps
30 Squats
7 Handstand push-ups or 3 wall climb

Post time to comments
Lopez: 12:43
Macalintal: 12:30
King: 15:34
McGee: 16:30
Brat: 17:49

“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.

FRIDAY 121207

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.
Chung: 450
Harris: 374
Lopez: 291
King: 271
Hiner: 211
Isom: 209
Debique:
Brat: 207 (48+49+48+61)

Welcome Brat.Good job on day one.

THURSDAY 121206

Bear Complex
one rep of:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

Harris: 95 lb
Macalintal: 95 lb
King: 95 lb DNF
Hiner: 65 lb

WEDNESDAY 121205

Five rounds for time of:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute

Post times to comments.

DNF

TUESDAY 121204

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24" box
95 pound barbell Overhead walking lunge, 12 steps

Post rounds completed to comments.

Harris: 6+18
Rhodes: 6+18
King: 6rd
Verell: 6rd (Rx)
Schober: 6rd (Rx)
Macalintal: (Rx)
Lopez: 6+15 (Rx)

We will meet at 0530 on wed, since LDR's PT is cancelled.

MONDAY 121203

For time or 30 Min:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Post time to comments.

FRIDAY 121130

"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.
Lee M. 261
King: 223
Harris: 218
Debique: 182

Nice math SGM:

Compare to 10AUG12

THURSDAY 121129

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

King: RX
Harris: 135lb
Schober: RX
Macalintal: 195lb


"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds

Lee: 11 rds
Kim: 11 rds
Son: 5 rds

KATUSAs from 1SIG BDE Good work. Son what's up with the 5rds.

TUESDAY 121127

Three rounds for time of:
10 Weighted toes-to-bar, 8 pound ball
Row 200 meters with straight legs
10 Rower-facing burpees
Row 200 meters with straight arms

Post your times:

MONDAY 121125

For time:
5 Front squats
25 pull-ups
4 Front squats
20 pull-ups
3 Front squats
15 pull-ups
2 Front squats
10 pull-ups
1 Front squat
5 pull-ups

Post time and loads to comments.

SAT-SUN 121117-121118

Rest




Adrian and I after the first USAG-Y CrossFit Level 1 Certification course
Thanks to Fight Tonight CrossFit to hosting the venue.

FRIDAY 121116

Back Squat
2-2-2-2-2-2-2-2-2-2-2

Post your may load:
Tom: 300
Don: 245
Matt: 225

THURSDAY 121115

Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds:

Macalintal; 16+5
King: 15+20
Sigmon: 7

Compare to 22FEB11

WEDNESDAY 121114

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

Post your time:

TUESDAY 121113

For Time of

5 K Run / Row
50 Burpee pull-ups

Post your time:
Macalintal: 34:40 Run
King: 34:49 Run
Harris: 35:45 Run
Isom: 37:00 Row
Sigmon: 43:00 Row

No Leader's PT on WED, We'll meet at 0530 Collier for CrossFit WOD.




Modified Handstand push-up

121105-121109 WARPATH

NO morning sessions this week.

121106 TUESDAY
Three rounds for time of:
135 pound Overhead squat, 10 reps or 50% your body weight
50 Double-unders or 200 Regular Jump rope

Post your time:

121107 WEDNESDAY
Front Squat 1-10-1-20-1-30 reps

Post loads:.

121108 THURSDAY:
Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 strict pull ups

121109 FRIDAY:
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Complete these workout during CPX. Send your times to me via e-mail. I'll post your time as I get them.

WEDNESDAY 121031

"Kelly"

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

Post time to comments.

TUESDAY 121030

Two men teams complete the following for time:
Row 750 meters, while partner holds 135 pounds in the Front rack position
50 Burpees, while partner holds 75 pounds Overhead
50 Thrusters, 65 pounds, while partner holds the Ring Dip support position

Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position. Team must complete all the repetitions before moving to the next exercise.

Post team time:

MONDAY121029.

Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders

Post time to comments.
CSM: 32:00
Sch: 51:00
Isom: 55:00
King: 38:00 RX
Macalintal: 37:25

THURSDAY 121025

21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

Post time to comments.

TUESDAY 121023

Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

Post times to comments.

MONDAY 121022

1000 meter Row
Rest 4 minutes
Kettlebell "Tabata" Thrusters (Men: 44lb ea)

post your 1000m Row and total Thrusters




Finisher
Muscle up transition:

Here’s how to do a muscle-up on the rings:
1. Hang from a false grip
2. Pull the rings to your chest or “pull-up”
3. Roll your chest over the bottom of the rings
4. Press to support or “dip”

THURSDAY 121018

Three rounds for time of:
45 pound Sots press, 15 reps
3 Wall Climb
20 second L-sit hold
3 Wall Climb
Post your time:

CSM: 9:30
Isom:11:30
Macalintal:14:43
King: 14:43
Debique: 15:15

TUESDAY 121016

Modified "Glen"

For time:
135 pound Clean and jerk, 30 reps
Run 1 K (Around CFH)
15 foot Rope climb, 10 ascents
Run 1 K (Around CFH)
100 Burpees

Post time to comments.

MONDAY 121015

Complete as many rounds in 25 minutes as you can of:
7 Ring dips
95 pound Thruster, 11 reps
14 Toes-to-bar

Post rounds completed to comments.

FRIDAY 121012

Watson

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows

50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Post time to comments.

COL Watson's last workout with us.

THURSDAY 121011

Push Press
3-3-3-2-2

Five Rounds for time of:

The Bear Complex: seven sets equals one round. (95lb)

1. Power Clean

2. Front Squat

3. Push-Press

4. Back Squat

5. Push-Press

TUESDAY 121009

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Post your time:

Cardon: 25:11

THURSDAY 121004

Three rounds for time of:
100 meter Walking lunge
20 meters Burpee Broad Jumps
50 Kettlebell swings, 1 pood

Post time to comments.

TUESDAY 121002

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

Post time to comments.

FRIDAY 120928

"THE EIGHTH"

The Eighth is a series of 8 different exercises conducted in three total round. 1 min per workout station when rotate is announded move on to the next station time will not stop to reset. Time will be continuous one round total of 8 minutes.
Two men buddy team per station.
one minute rest after first and second rounds.

Post total reps:

THURSDAY 120926

Team WOD for Time of:

63-45-27

400m Run
63 Push Press, 65lb
63 Pull ups
400m Run
45 Push press, 65lb
45 Pull ups
400m Run
27 Push Press, 65lb
27 Pull ups
400m Run

TUESDAY 120925

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

2K Row for Time:


Finisher
1 Muscle up

MONDAY 120924

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Post time to comments.


2012 CrossFit Game Asia Regional Volunteers.

FRIDAY 120921

BN RUN in the morning

Complete this WOD sometime today

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

Post loads and body weight to comments

THURSDAY 120920

Max Deadlift
1-1-1-1-1-1
McGee: 225
Grow: 215
Fowler: 300
Hiner: 275
King: 315

"Angie"
For Time of:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

CSM: 20:18

Puppy Angie
50 Pull ups
50 Push ups
50 Sit ups
50 Squats

King: 11:07, Fowler:12:01, Grow: 13:46, McGee: 12:35,

TUESDAY 120918

Five rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders or 120 jump rope

Post your time:

MONDAY 120917

Burgeon Warm-up 5 Reps each
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch


For time:
50% Body weight Clean and jerk, 30 reps

Post your time:

FRIDAY 121014

Two Person Team WOD:

For Time of:

20 Strict Pull up while partner holds 135lb
60 Air Squat while partner holds chin over bar
100 Meter Buddy carry and 70 pound dumbbell carry
40 Box Jumps, Alternating on 20 inch Box
100 Meter Buddy carry and 70 pound dumbbell carry
1 ring dips each.

Post your team's time:

THURSDAY 120913

"The Eighth"

Two person team: as a team perform 8 reps per event.

Eight rounds for time of:

8 Handstand push-ups
135 pound Thruster, 8 reps
8 Knees to elbows
245 pound Deadlift, 8 reps
8 Burpees
8 Kettlebell swings, 2 pood
8 Pull-ups
8 Wall Ball, 20 lbs

Finish up with 800 m Row:

TUESDAY 120910

Barbell from Ground to overhead

3-3-3-2-2
Add 10 lbs each set

WOD
2 person Workout:

10 Rounds for Time of:

95lb Barbell Power Clean 1 rep
95lb Barbell Front Squat 3 rep
30 Meter Run

post your team time:

MONDAY 120910

Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Puppies:
95 pound Hang power clean, 20 seconds
Rest 10 seconds
95 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses to comments.

FRIDAY 120907

Modified "Helen"

Two Men Team:

For time of:
20 Burpees
Run 400 M with 50lb Sandbag
120 Kettle bell swing, 1 pood
Run 400 M with 50lb Sandbag
72 pull ups
Run 400 M with 50lb Sandbag

Post your team time:

THURSDAY 120906

Seven rounds for time of:
Run 400 meters
45 pound kettle bell front squat, 29 reps

Post time to comments.

WEDNESDAY120905

Welcome back CrossFitters from the exercise.

We will meet M,T,Th,F 0530 in the Crossfit room at the Collier Field house.

AMRAP in 20minutes

5 Pull ups
10 Push ups
15 Thrusters, 15 reps

King: 5 rds
Hiner: 5 rds + 15 reps

FRIDAY 120817

"Jared"
4 rounds for time of:
Run 800 meters
40 Roller
70 Push-ups

Post time to comments.
Chun: 31
King: 32
Hiner: 39

Thursday 120816

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Post rounds completed to comments.

FRIDAY 120810

"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.

Mike L: 273 Rx
Harris: 262
Chun: 225
Hiner: 225 (WB 8lb)
King: 246 Rx
Hall: 212 (WB 14lb)
Schober: 222 Rx

THURSDAY 120810

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.

Post your loads

Schober: 15 rds snatch & 5 reps OHS - max 155

WEDNESDAY 120808

Team WOD

AMRAP in 31 Min

400 Meter Run
5 Thruster 95 lb
8 Kettle bell swing 44lb
11 Box Jump 30in

Post your team rounds:

8A G3: 15 rds
121 CSH: 12 rds
8A SS: 13 rds
King: 7rds (individual)

TUESDAY 120806

Deadlift
3-3-3-2-2-1-1
Post your loads:


"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

MONDAY 120806

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.



Finisher

Five Rounds For time of:

Kettle bell Deadlift 45 Pounds, 10 Reps
push Up, 10 Reps

Post your time:

SATURDAY 120804

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.
Watson: 27:33
King: 27:59
Chun: 31:11
CSM: 35:58
Hiner: 36:30
Brown: 39:15

Compare to 120511

THURSDAY 120802

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

Finisher:

Two rounds for time:
400 Meter Row
25 Burpees

JK: 6:15
Lee,Mike: 6:20
King: 6:49
Chun:7:35
Hiner:9:36

TUESDAY 120731

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

Post time to comments
King 17:54 95/115/135
Hall 13:52 75
Chun 15:18 95
Watson 95lb

MONDAY 120730

Ten rounds for time of: or 40 minutes

Big Dawgs:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Packs:
3 Weighted Pull-ups, 25 pounds
5 Strict Pull-ups
7 Kipping Pull-ups

Puppies:
3 Strick Pull-ups
5 Kipping Pull-ups
7 Jumping Pull-ups

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.

Chun: 28:16 Puppies
Hiner: 32:57 Puppies
Macalintal: 37:35 25lb
King: 38:08 25lb
Watson: 36:00 25lb

FRIDAY 120727

For time:

Big Dawgs:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups

Puppies:
Body weight Back squat, 21 reps
42 Rower
Body weight Back Squat, 15 reps
30 Rower
Body weight Back Squat, 9 reps
18 Rower

Post time to comments.
Puppies:
Chun: 6:33
King: 7:43
Macalintal: 6:58
Hiner: 9:30

THURSDAY 120726

Push Press 2-2-2-2-2-2-2 reps.

Post your max reps.

Schober: 225
Watson: 145
Hall: 155
King: 140 (1X)
Chun: 145
Hiner: 135

WEDNESDAY 120725

"Ship"

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

Post time to comments.

TUESDAY 120724

Front Squat
2-2-2-2-2-2

Finisher
3K Row

Post your MAX load and 3K Time:

Schober: 275 13:22
King: 205 13:48
Watson: 195 12:59
Chun: 185 13:27
Hiner: 185 14:15
Macalintal: 160 13:03
Hall: 145 14:34

MONDAY 120723

For time of:

Overhead squat, 10 Reps
10 Box Jump, 24 In
Thruster, 10 Reps
Power Clean, 10 Reps
Toes to Bar, 10 Reps
Burpee Pull Ups, 10 Reps
Toes to Bar,10 Reps
Power Clean, 10 Reps
Thrusters, 10 Reps
Box Jumps, 10 Reps
OHS, 10 Reps

Use 75 pounds for all barbell exercises:

Schober: 11:27
Watson: 15:11
Macalintal: 17:00
Hall: 18:49

FRIDAY 120720

BN RUN

No Class this morning.

THURSDAY 120719

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments
Schober: 10:45 (Rx)
King: 17:57 (Rx)
Watson: 14:44 (115)
Macalintal: 18:15 (115)
Hall: 15:12 (95)
Hiner: 14:15 (65)

Compare to 20120327

TUESDAY 120717

"Fran"

21-15-9 reps for time of:
Thruster (95lbs)
Pull-ups

Post your time

Leon: 6:00 (Rx)
Mike: 6:08 (Rx)
Schober: 7:45 (Rx)
King: 8:15 (Rx)
Macalintal: 8:25 (Rx)
Watson: 10:05 (Rx)
Chun: 9:55 (85)
Hall: 12:09 (85)
Hiner: 10:25 (65)
Brown: DNF (65)


Compare to 20120312

MONDAY 120716

For time:

Big Dawgs
185 pound Clean & jerk, 10 reps
Sprint 100 yards
20 foot Rope climb, 7 ascents
Sprint 100 yards
185 pound Clean & jerk, 1 rep

Puppies
3/4 of one rep max, 10 reps
Sprint 100 yards
Jumping Pull-ups, 35 reps
Sprint 100 yard
1 rep max clean and Jerk.


Post time to comments.
Chun: 13:00 135lb
Macalintal: 14:30 155lb
King: 11:59 145lb
Brown: 12:10 85lb
Hall: -13:00 65lb

WOD 13JUL12

Clean (Max)
King: 165
Macalintal: 155
Chun: 135
Schober: 215
Hiner: 105

WOD 12JUL12

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

Post time to comments.

King: 16:57 Rx
Schober: 20:03 Rx
Hiner: 14:30 (8 Pound ball)
Chun: 16:00 (14 Pound ball)
Hall: 16:35 (14 Pound ball)

WOD 10JUL12

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Schober: 36:12 Rx
Chun: 27:12
Macalintal: 26:52
Hiner: 36:16
King: 30:00
Henry: 30:00

Puppies:

Tabata Squat:
Hall: 6 Reps
Brown: DNC

WOD 09JUL12

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

WOD 06JUL12

Overhead Squat
3-3-3-2-2-1

Team WOD
As may reps as possible in 15 minutes as a team.

Run 100 meters
Kettlle bell burpee deadlifts, 35 pound kettle bells.
Kettle bell swings


Post time to comments.

WOD 05JUN12

"Tumilson"

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

Post time to comments.

King: 22:09 (Rx)

WOD 03JUL12

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Post time to comments.


CSM's Modified Handstand push-ups.

WOD 02JUL12

"Nasty Girls"

Big Dawgs

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps


Puppies

3 rounds for time of:
50 Squats
7 Ring Dips
95 pound Hand power cleans, 10 reps

Post time to comments.

WOD 30 Jun -01 Jul 12

REST



Welcome COL Chun
"Scaled Knees to elbows"

WOD 29JUN12

Complete as many rounds as possible in 12 minutes of:

Big Dawgs
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

Pack
95 pound Push press, 12 reps
12 pull-up
12 one-legged bench squats

Puppies
45 pound Push press, 10 reps
10 Pull-ups
10 Air Squat

Post rounds completed to comments
King: 4+17 Pack 95lb X 1 rd, 65lb
Henry: 3+33 Pack
Porter: 7+17 Puppies
Matt: 7
Chun: 6 +20
Hiner: 5



Porter and Matt's visit to Collier Field House, Yongsan, Seoul Korea

WOD 28JUN12

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments:

WOD 27JUN12

NO CoS PT today


"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
50 meter Shuttle sprint, 15 meter there and back twice

Post time to comments.

Schober: 4:50 RX
King: 6:18 Rx
Macalintal: 6:10 65lbs
Hiner: 7:37 65lbs

WOD 25JUN12

Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box

Post time to comments.

Schober: 17:45
Chun: 19:48
King: 20:32
Macalintal:20:49

WOD 25JUN12

"Strange"

Big Dawgs
Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

Pack
Eight rounds for time of:
600 meter Run
Pull-up, 11 reps
11 walking lunge steps, carrying 20 lb dumbbells
20 pounds dumbbell thruster, 11 reps

Puppies
Eight rounds for time of:
400 meter Run
Pull-up, 11 reps (band)
11 walking lunge steps
35 pounds barbell thruster, 11 reps


Post time to comments.
Macalintal: 40:20 (Puppies)
King: 42:12 (Puppies)
Hiner: 44:02 (Puppies)
Chun: 42:32 (Puppies)

WOD 22JUN12

Nick"

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells or 6 wall climbs

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position

Post time:

WOD 21JUN12

21-15-9 reps for time of:
225 pound Deadlift or Body weight
95 pound Thruster or 50% of Body weight

Post Your time:

Schober: 7:58, Rx

WOD 19JUN12

Snatch 2-2-2-2-2-2 reps

Post loads completed to comments.


Warm-up with 45lb Barbell prior to your WOD.
Add 5 or 10 lbs per each reps.

WOD 18JUN12

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Post times to comments

WOD 15JUN12

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.
Schober: 221
King: 186
Hiner: 134

WOD 14JUN12

CofS PT

Link-up at the Soccer Field 0550.

No CrossFit class in the morning.

Praying for your speedy recovery CSM.

WOD 13JUN12

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Post your time:
King: 34:40
Macalintal:38:29
Rivet: 38:34
Lee: 39:16
Schober: 41:04
Qureishi: 45:12 (No Double-unders)

WOD 12JUN12

For time:
Strict pull-ups, 15
145 pound Clean and jerk, 5 reps
Strict pull-ups, 14
165 pound Clean and jerk, 4 reps
Strict pull-ups 13
185 pound Clean and jerk, 3 reps
Strict pull-ups, 12
205 pound Clean and jerk, 2 reps
Strict pull-ups 10
225 pound Clean and jerk, 1 rep

Post your time:
King: 11:35 135lb
Lee: 10:02 113lb
Henry: 11:55 125lb

Get well soon CSM

WOD 11JUN12

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds:

Watson: 19rds
CSM: 18rds
Mac: 16rds+25reps
King: 14rds+25reps
Qureishi: 10 rds
Rivet: 12 rds

WOD 08JUN12

Front squat 3-3-3-3-3 reps

Tabata Kettlebell swing, 45lbs
20 second work 10 second rest for 4 Min


Post loads to comments.

WOD 07JUN12

8A CofS PT.
Link up at 0545 Commissary Parking Lot.

WOD 06JUN12

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

CSM: 15 min + 11 reps = 137 reps
Mac: 14 min + 10 reps = 115 reps
King: 13 min + 13 reps = 104 reps
Hiner: 12 min + 2 reps = 80 reps (Band)
Qureishi: 8 min + 2 reps = 38 reps
Schober: 7 min + 1 = 27 reps (HSPU)

Total of 501 reps from this morning.


Near Banpo Bridge, Seoul Korea

WOD 05JUN12

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbbells
Handstand push-ups

Post time to comments.
CSM 6:37
Mac: 9:00
King: 9:22
Qureishi: 9:12

WOD 04JUN12

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.
Schober: 18:35 Rx
King:19:24 Rx
CSM: 15:19 65lb
Watson: 16:11 65lb/45li
Hiner:20:10 35lb
Yang: 19:17 (Squat)

Mother-In-Law's first "Nancy" workout (65years old).

WOD 01JUN12

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.
Schober: 405/175/445=1025
King:255/105/315=675
Rivet:205/115/315=635
Hiner:180/105/260=54

Compare to 20 Dec 11

"Memorial Day Murphy" Before, During, After

WOD 31MAY12

CofS PT
Picture Scavenger Run
Meet at the CFH Soccer Field at 0550

Modified Handstand push-up

WOD 30MAY12

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Post Your time:

WOD 29MAY12

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

Don: 14:29 modified

WOD 25MAY12

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Post rounds:
Watson: 14 rds
Schober 14 rds
Rivet: 12 rds
King: 12 rds
Hiner: 13 rds
Z: 11 rds
D: 10 rds
H: 10 rds

WOD 24MAY12

CofS PT this morning

DUCK BOAT Race.

CrossFit Team "Schober and Creamer" takes 2nd place

WOD 23MAY12

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.
Gifford: 10:43 (Rx)
King: 10:59 (Rx)
Watson: 11:12 (Rx)
Schober: 12:06 (Rx)
Macalintal: 12:30 (35lb)
Rivet: 13:30 (35lb)
Hiner: 14:01 (35lb)

WOD 22MAY12

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.
Schober: 26:00 Rx 210lbs
Morton 24:18 85/95
Macalintal: 26:00 Rx 155lbs
King: 28:55 1/2 BW

WOD 21MAY12

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Post your time:

WOD 18MAY12

We will not meet in the morning due to the BN Run.

Complete this workout during lunch.

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Post your time:
Ed: 12:21 Rx
Don: 21:36 Rx

Three Amigos!

WOD 16MAY12

"Brian"

Five rounds for time of:
15 foot Rope climb, 3 ascents
185 pound Back squat, 15 reps

Post Your time:
Schober: 17:55 Rx
Gifford: 19:25 135lb
King: 23:08 135lb
Macalintal: 18:45 95lb
Hiner: 30:33 45lb

Last round

WOD 15MAY12

Overhead Squat 1-1-1-1-1-1-1 reps

Post your max:
Schober: 185 pounds
Gifford: 175 pounds
King: 145 pounds
Macalintal: 95 pounds
Hiner: 65 pounds

WOD 14MAY12

"Jag 28"

For time:
Run 800 meters
28 Kettlebell swings, 45 pounds
28 Strict Pull-ups
28 Kettlebell clean and jerk, 45 pounds each
28 Strict Pull-ups
Run 800 meters

Post your time:
Schober: 27:10
Watson: 28:23
Macalintal: 28:23
Molton: 32:39
Rivet: 32:39
Qureishi: 33:30
King: 35:38

WOD 12-13MAY12

REST

This year's Asia Regional Game winners

WOD 11MAY12

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post your time:

King: 26:30
Schober: 32:21
Qureishi: 42:18
Hiner: 45:21 (14 pound ball)

WOD 09MAY12

"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.

King: 235 reps
Harris: 217 reps
Watson: 211 reps
SGS: 198 reps

WOD 08MAY12

Complete the following every minute for as long as possible:
20 Double-unders
1 Snatch

Begin with 155 pounds and add 10 pounds each minute (or scale as needed). The workout is finished when you cannot complete the snatch within the minute.

WOD 07MAY12

For time:
95 pound Back squat, 30 reps
20 Pull-ups
95 pound Shoulder-to-overhead, 10 reps
65 pound Front squat, 30 reps
20 Pull-ups
65 pound Shoulder-to-overhead, 10 reps
45 pound Overhead squat, 30 reps
20 Pull-ups
45 pound Shoulder-to-overhead, 10 reps

Post your time:
CSM: 11:03
TFW: 12:30
King: 12:21
Schober: 13:51
Soto: 16:00
Henry: 16:29

WOD 02MAY12

Shoulder Press 5-5-5-5-5 reps

Post loads:

WOD 01MAY12

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps

Post time to comments.

WOD 30APR12

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post your time:

Schober: 43:15 Rx
CSM: 27:45 95lbs
Watson: 27:40 95lbs
King: 35:25 95lbs

WOD 27APR12

For time:
10 Partner deadlifts (225 lbs)
20 One-arm dumbbell snatches (35 lbs)
30 Back squats (65 lbs)
40 Pull-ups, while partner holds 225 pounds
50 Shoulder-to-overhead (65 lbs)
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
70 Box jumps, alternating on 24" box
Row 2,000 meters

Post your teams time:

CSM & LTC Mac: 22:45
Romeo & Don: 23:19
LTC R & Ed: 23:28
COL H & Chuck: 30:34

Good job CSM and LTC Mac. Rematch next Friday.

WOD 25APR12

MAX Bench Press
3-3-3-3-3
Post your loads:

CSM: 155-175-185-195(2X)-190
King: 155-175-185-195 (2X)-190
Qureishi: 135-155-165-185-205
Hiner: 135-155-165-185-205
Schober: 225-255-285-295(2X)-305(1X)

WOD 24APR12

Eight rounds for max reps of:
Ring-Dips, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total ring-dips and total clean and jerks to comments.


Muscle-up transition

WOD 23APR12

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post your loads:
CSM: 95-115-135-145-165-185-205(F)-90-95-200
Macalintal: 95-115-145-165-185-205(F)90-95-200
Rivet:135-145-155-175-195-175-165-165-165-165
Schober:225-225-275-295-315-335-365-375-225-225
Henry:225-225-275-295-315-335-365-375-225-225
Hiner: 125-125-145-145-195-195-215-215-195

Team workouts for this year's CrossFit Asia Regional Game (4,5,6 May 12))

Individual workout for this years CrossFit Asia Regional Game (4,5,6 May 12)

WOD 20APR12

Running FRAN For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post time to comments.
King: 11:58 Rx
Kelshaw: 13:17 75lbs
Watson: 13:57 Rx
Macalintal: 14:45 Rx
Rivet: 15:56 75lb
Hiner: 18:25 65lb Black Band (18-15-9)

Compare to 21MAR12

CrossFit Game Asia

WOD 19APR12

Namsan Run

Start from Camp Coiner Gate to Namsan Gazebo.

Post your time:
Austin: 15:41
King:16:22
Kelshaw: 17:05
Macalintal: 17:30

WOD 18APR12

Deadlift 1-1-1-1-1-1-1

Post your loads:
Harris: 185-205-225-245-275-295(F)-275
Watson: 185-205-225-245-275-295-315
Qureishi: 185-205-275-295-315-325(F)-320(F)
King:185-205-275-295-315-325(F)-320
Hiner: 225-225-245-245-255-275-275
Rivet: 225-275-295-305(F)-275(F)-225-225
Jung: 135-185-225-395-365
Macalintal: 185-225-245-275-295-305(F)-300(F)

Visit to crossFit Reebok XTM, Busan

WOD 16APR12

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Post your time:

WOD 16APR12

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Post your time:
King: 11:34
CSM:11:43
TFW:12:55
RRM:14:45
Hiner:14:40

WOD 13APR12

Five rounds for time of:
Handstand walk 20 meters:
50 squats:

WOD 12APR12

For Time:
Run 800 Meters
10 rounds of the couplet
Pull-up, 10 Reps
Ring-dip, 10 Reps
Run 800 Meters

Post your time:
King: 24:12

WOD 11APR12

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Post your time:

WOD 10APR12

Clean and Jerk 1-1-1-1-1-1-1 reps

Post your loads.

King: 135-145-155-165(f)-160-160-135
CSM: 95-115-135-135-135-135-135

WOD 09APR12

RUN

5K



Post your time:

CSM: 25 Minutes

WOD 07-08APR12

REST

WOD 06APR12

For time:
Run 800 M (Around CFH)
10 rounds of the couplet:
Knees to elbows, 10 reps aka leg tuck
Hug-a-twinky, 10 reps
Run 800 M (Around CFH)

Post time to comments.



Hug a Twinky - Yes, it's an odd name. This is for lower back, hamstrings, and glutes. On a vaulting horse lie down so that your legs are dangling and the edge of the vault is at your lower abs. Lift your heels as high as you can, so that you are esentially standing on your chest, lower slowly. Some other object can be substituted for the vault. (Use black form boxes in the Gym)

WOD 04APR12

Five rounds for time of:
45 pound barbell Overhead Front lunges, 15 reps
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.
CSM: 14:55
COL W: 17:50
LTC M.R: 16:05
LTC C.S: 16:04
MAJ S.E: 18:30
MAJ S.A: 19:05
MAJ K.D: 19:08
MAJ M.N: 19:51
MAJ S.S: 25:30
MAJ Q.R:
Henry: 22:32


COL H: 14:00 10reps each

Welcome Sam and COL H

WOD 03APR12

Time Of:

25 M Swim
50 Squats
25 M Swim
50 Push-ups
25 M Swim
50 Rowers
25 M Swim
50 Dips
25 M Swim
50 Squats

Meet at 0600 indoor pool #3.

WOD 02APR12

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

Post your loads:
Schober: 195 Max
CSM: 135 lbs
Watson: 135 lbs
King: 135 lbs

WOD 30MAR12

Rounds in 20 Minutes
5 Sumo Deadlift High Pull 75/65lbs
10 Push Ups
15 Sit Ups

Post your rounds:
Rivet: 17
Schober: 17
King: 16+5 SDHP
Macalintal: 16
Watson: 16
CSM:16
Kelshaw:15
Soto:11
Myers:11
Qureishi:11
Chuck:10

PV35R and PV35S, You guys are the fittest for today's workout.

Check out the CrossFit Game 2012
Who is the fittest? How do you know? Since 2007, the CrossFit Games have evolved to answer these questions. Each year the event is a more comprehensive test of fitness, and the athletes raise the level of competition to unprecedented heights. The average Games athlete in 2012 will be dramatically more capable than the world’s best in 2007

WOD 29MAR12

CofS PT
Combat Football

WOD
Swim
1 Mile

Post your time:
King: 35:35 1K

WOD 28MAR12

Modified"Del"

For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball or Dumbbell
25 pull-ups
Run 400 meters with a 20 pound medicine ball or Dumbbell
25 push-ups
Run 400 meters with a 20 pound medicine ball or Dumbbell
25 Rowers
Run 400 meters with a 20 pound medicine ball or Dumbbell
25 Burpees

Post time to comments.
CSM: 17:20
Watson: 18:15
Rivet: 19:08
SGS: 19:00
King: 19:30
Soto:20:23
Creamer: 20:50

WOD 27MAR12

"Elizabeth"

For Time of:
21-15-9
Clean 135lbs
Ring dips

Post your time:
King: 14:02 (Rx)
Schober: 14:45 (Rx)
Watson: 15:07 (95lbs)
CSM: 13:00 (65lbs)
Macalintal: 12:15 (65lbs)
Soto: 14:45 (65lbs)
Henry: 15:05 (Rx)

Compare to 14DEC11

WOD 26MAR12

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

Post your loads:

WOD 24-25 MAR12

REST

Light Cardio for this weekend:
Cardio is one of the most important things you can do for your body. This weekend, there are plenty of choices for cardio exercise. Anything that gets your heart rate into your target heart rate zone will work.

30 minutes, one of: Running, Bicycling, Rowing, Swimming,Elliptical, walking...

WOD 23MAR12

"Lynne"

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

Post reps for both exercises in all rounds.

Watson: 12/20, 8/17, 6/15, 6/15, 5/10 Total: 114
Macalintal: 24/12, 12/5, 8/8, 7/8, 7/6 Total: 97
Harris: 6/11, 4/12, 3/12, 3/10, 3/13 Total: 77
Schober: 15/8, 10/8, 5/8, 8/8, 7/8 Total: 85
King: 7/9, 6/7, 5/8, 4/9, 3/9 Total: 67
Rivet: 10/6,8/4, 7/3, 7/2, 3/2 Total: 52
Bigler: 9/2, 5/2, 4/1, 4/1, 5/1 Total:34

WOD 21MAR12

"Fran"

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

Post your time:
Watson: 9:26 Rx
King: 7:54 Rx
Schober: 8:20 Rx
Romeo 2.0: 6:58 75lb
CSM: 9:04 75lb
Soto: 10:35
Qureishi: 10:25
Myers: 10:28
Bigler: Smoked Rx

Compare with 06JAN12

WOD 20MAR12

Deadlift (Max)
1-1-1-1-1-1-1

Five rounds for time of:
400 M Run
25 Air Squat



Little lower "Nate"

WOD 19MAR12

Three rounds for time of:
Row 500 meters
20 GHD sit-ups
30 foot Sled Rope pull, 150lbs

Post time to comments.

WOD 16MAR11

Complete as many rounds and reps as possible in 12 minutes of:

15 Wall ball shots, 20 pound ball
9 Double-unders
3 Muscle-ups

Post your rounds and rep

WOD 15MAR12

"Jerry"

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

Post your time:
Rivet: 25:10
Schober: 25:10
TFW: 23:57
King: 25:57
Soto: 32:38
Q: 33:47

WOD 14MAR12

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

Post rounds and reps
Gifford: 5rds (Rx)
Schober: 4rds+15BJ+6PP (Rx)
King: 6rds
Rivet: 4rds+15BJ+4PP
Reineke:5rds
Harris:6rds
Myers:6rds
Watson:5rds
Soto:4rds

WOD 13MAR12

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Post your reps:
Rivet:76, King:73, Henry:50, Creamer:64, Harris:60, Myers:50, Schober:70, Watson:63

Compare with CrossFit Games

10-12 MAR 12

REST
We'll resume class on Tuesday. 0600 at CFH


Camp Courtney, Okinawa visit.

21 FEB 12-09 March12

Checkout the HQ's WOD and Crossfit Game site. We will resume the classes after the exercise.


Don visits crossFit Oahu.

WOD 16FEB12

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest as needed

Post your time:

WOD 15FEB12

Five rounds for time of:
25 pound Dumbbells split clean, 9 reps
6 Pull-ups
3 Elevated Push-up

Post time to comments

CSM: 8:30
Bell:9:28
King:7:20
Rivet: 10:20
Schober: 7:39 (35lb)
Reineke: 8:43
Soto:8:45

WOD 14FEB12

Front squat 3-3-3-3-3 reps

Post loads to comments.

WOD 13FEB12

For time:
Row 2K or Run
50 Wall-ball shots, 20 pound ball
Row 1K or Run
35 Wall-ball shots, 20 pound ball
Row 500 meters or Run
20 Wall-ball shots, 20 pound ball

Harris: 26:00
Schober: 22:55
King: 24:38
Rivet: 25:30
Reineke: 27:53
Soto: 29:10
Bell: 32:00

WOD 09FEB12

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Post rounds completed

King: 6rds + 7 PP, 3 OHS (95lb, 65lb)
Rivet: 6rds (65lb, 45lb)
Soto: 4rds (65lb, 45lb)

WOD 08FEB12

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post rounds completed

Schober: 5rds 12 Box Jump (Rx)
King: 5rds (Rx)
Watson: 5rds (Rx)
Harris: 5rds (65lb)
Rivet: 5rds (65lb)
Bell: 4rds (65lb)
Soto: 4rds (65lb)
Reineke: 5rds (65lb)
Creamer: 5rds (65lb)

WOD 07FEB12

Three rounds for time of:
275 pound Deadlift, 10 reps or Scaled(Body weight)
50 Double-unders


We are back from deployment. Crossfit Bonifas continues at 0600 M, T, W, F.



Starting tomorrow, No morning formation until KR exercise. See you at the gym at 0600

WOD 31JAN12

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents or Towel Pull up 25
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents or Towel Pull up 20
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents or Towel Pull up 15
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents or Towel Pul up 10
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent or Towel pull up 5

Post your time

WOD 30JAN12

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

WOD 26JAN12

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

CrossFit Bonifas visits Sagame Depot, Japan

WOD 25JAN12

Split WOD from Japan to Korea.

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

Post load(s) to comments.

WOD 24JAN12

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

WOD 20JAN11

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post your time:
Schober: 12:01 RX
Gifford: 12:01 Rx
King: 13:31 (115 pounds)
Henry 14:54 Rx
Bell:16:19 (95 Pounds)
Rivet: 20:15 (95 Pounds)

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WOD 18JAN12

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Post your time:
King: 9:51, Gifford: 6:42, Myers 11:10, Watson 9:55, Rivet 11:35, Soto: 10:33, Henry 10:36, Romeo 9:45 (6sets), Schober 11:00

WOD 17JAN12

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is "calories".

Watson: 6,16,4,7,13 = 46
King: 4,15,4,7,8 = 38

WOD 16JAN12

5K Run

WOD 13JAN12

"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post your time:

WOD 11JAN12

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.

Gifford 14+12 reps
Rivet: 11
King: 10+8
Schober: 10
Qureishi: 9
Henry: 9
Kelshaw: 10+1

WOD 10JAN12

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

Post your time:

Gifford: 16:49 Rx, Schober: 18:20 Rx, King: 18:45 Rx, Rivet: 27:39 (2XRx, 95lb), Soto 20:45 65lb, Kelshaw; 18:24 (55lb) Henry 16:49 (95lb)



Greg

WOD 09JAN12

"Kelly"

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

Post your time:

Gifford: 29:33, Bell: 28:55, King: 29:41, Kelshaw: 29:55, Rivet: 31:52, Creamer:

WOD 06JAN12

Fran"
Three rounds, 21-15-9, for time of
95lb thrusters
pull-ups
...
Kelshaw- 7:00 (35lb)
Gifford - 6:16 (95lb)
King - 8:86 (95lb)
Schober - 9:59 (95lb)

Welcome to our new member!

Compare to 02FEB11

WOD 04JAN12

No PT in the morning due to weather.

Complete Fran sometime today!!!!

"Fran"

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

Post your time: