Welcome COL Chun
"Scaled Knees to elbows"
30 June 2012
29 June 2012
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
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
27 June 2012
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:
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
"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
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
24 June 2012
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)
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)
21 June 2012
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:
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:
20 June 2012
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
225 pound Deadlift or Body weight
95 pound Thruster or 50% of Body weight
Post Your time:
Schober: 7:58, Rx
18 June 2012
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.
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
15 Push-ups
Sprint 60 yards
Rest 60 seconds
Post times to comments
14 June 2012
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
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
13 June 2012
WOD 14JUN12
CofS PT
Link-up at the Soccer Field 0550.
No CrossFit class in the morning.
Praying for your speedy recovery CSM.
Link-up at the Soccer Field 0550.
No CrossFit class in the morning.
Praying for your speedy recovery CSM.
12 June 2012
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)
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)
11 June 2012
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
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
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
07 June 2012
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.
Tabata Kettlebell swing, 45lbs
20 second work 10 second rest for 4 Min
Post loads to comments.
06 June 2012
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
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
04 June 2012
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
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
03 June 2012
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).
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).
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