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.