Ladies and Gentlemen
Posting the workout is temporary postpone until this Website is allowed to display on Yongsan Garrison network.
Currently this blog-site is blocked on Yongsan Army Garrison internet network. its pending for approval.
please check out the HQ site www.crossfit.com for daily WOD.
Also morning PRT scheduled is moved to 0630-0800. Started coaching 8A FUOPS section, if you would like to join us in the morning please send me an e-mail for workout information and link up locations for each day.
don.m.king3.mil@mail.mil or DSN 723-6278 (Yongsan, Seoul, Korea)
Thanks
18 October 2013
09 October 2013
THURSDAY 131010
Bench Press
5-5-5-5-3-1+
Tabata Squat
Max reps of Muscle-ups in 4 minutes (Bar or Ring)
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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
5-5-5-5-3-1+
Tabata Squat
Max reps of Muscle-ups in 4 minutes (Bar or Ring)
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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
07 October 2013
04 October 2013
FRIDAY 131004
Bench Press
3-3-3-3-3-3+
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
3-3-3-3-3-3+
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
29 September 2013
MONDAY 130930
Back Squat
3-3-3-3-3-3+
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows
3-3-3-3-3-3+
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows
24 September 2013
TUESDAY 130924
Shoulder Press
5-5-5
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Post your time
5-5-5
For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups
Post your time
22 September 2013
MONDAY 130923
Back Squat
Warm-up 5-5-5
5-5-5
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.
Warm-up 5-5-5
5-5-5
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.
18 September 2013
THURSDAY 130919
Bench Press
5-5-3-5-5-MAX Rep
40% 50% 60% 65% 75% 85% of your 1RM
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Puppies (three men team)
30 rounds for time of
9 Wall ball shots, 16 pound ball
9 Elevated push-ups
45 pound thruster, 9 reps (use 45lb bar)
5-5-3-5-5-MAX Rep
40% 50% 60% 65% 75% 85% of your 1RM
"Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep
Puppies (three men team)
30 rounds for time of
9 Wall ball shots, 16 pound ball
9 Elevated push-ups
45 pound thruster, 9 reps (use 45lb bar)
16 September 2013
TUESDAY 130917
Deadlift
1-1-1-1-1-1-1
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
1-1-1-1-1-1-1
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
15 September 2013
MONDAY 130916
Back Squat
1-1-1-1-1-1-1
King: 265lb
Jackson: 215lb
Efferson: 195lb
Palma:165lb
Riser:165lb
Alatorre: 135lb
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
1-1-1-1-1-1-1
King: 265lb
Jackson: 215lb
Efferson: 195lb
Palma:165lb
Riser:165lb
Alatorre: 135lb
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
12 September 2013
FRIDAY 130913
911 memorial rope climb
12 years ago this week Sept 11th. We Will Never Forget. Still remember the smoke in the sky. Saying lots of prayers for families who lost lives.
8A G35 is hosting an event to remember the lives lost on September 11, 2013
As a group we will climb total of 2,730 ft of rope, height of both twin towers.
WTC #1: 1,368 ft (417.0 m)
WTC #2: 1,362 ft (415.0 m)
Come join us at Seoul American Elementary School Gym 0600-0700
12 years ago this week Sept 11th. We Will Never Forget. Still remember the smoke in the sky. Saying lots of prayers for families who lost lives.
8A G35 is hosting an event to remember the lives lost on September 11, 2013
As a group we will climb total of 2,730 ft of rope, height of both twin towers.
WTC #1: 1,368 ft (417.0 m)
WTC #2: 1,362 ft (415.0 m)
Come join us at Seoul American Elementary School Gym 0600-0700
11 September 2013
THURSDAY 130912
"The Don"
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
09 September 2013
TUESDAY 130910
Bench press
1-1-1-1-1
Jackson: 290lb
Chun: 250lb
King D: 235lb
Isom: 235lb
Mock: 235lb
Spray: 185lb
Efferson: 185lb
Heim: 175lb
Aletori: 90lb
21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Post your time:
Bench Press Basic Strength Standard- Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
148 109 140 172 234 291
165 119 152 187 255 319
181 128 164 201 275 343
198 135 173 213 289 362
220 142 183 225 306 381
242 149 190 232 316 395
1-1-1-1-1
Jackson: 290lb
Chun: 250lb
King D: 235lb
Isom: 235lb
Mock: 235lb
Spray: 185lb
Efferson: 185lb
Heim: 175lb
Aletori: 90lb
21-15-9 reps of
Hang squat clean, 50 pound dumbbells
Handstand push-ups
Post your time:
Bench Press Basic Strength Standard- Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
148 109 140 172 234 291
165 119 152 187 255 319
181 128 164 201 275 343
198 135 173 213 289 362
220 142 183 225 306 381
242 149 190 232 316 395
08 September 2013
MONDAY 130909
Shoulder press Max
Mock: 165lb
Chun: 155lb
Jackson: 155lb
Isom: 145lb
King: 135lb
Riser: 115lb
Heim: 105lb
Modified Barbara
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Chun: 5:30, Riser: 7:20, Mock: 7:36, Heim: 7:40, King: 8:15, Isom: 8:33, Jackson 10:03
Mock: 165lb
Chun: 155lb
Jackson: 155lb
Isom: 145lb
King: 135lb
Riser: 115lb
Heim: 105lb
Modified Barbara
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Chun: 5:30, Riser: 7:20, Mock: 7:36, Heim: 7:40, King: 8:15, Isom: 8:33, Jackson 10:03
05 September 2013
FRIDAY 130906
Team WOD
Three person team:
150 reps Push press: 95lbs
Row 800 meters
150 reps Bench press: 95lbs
Row 800 meters
150 reps Hang Power Clean: 95lbs
Row 800 meters
Post winning team:
For Individual
"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.
Three person team:
150 reps Push press: 95lbs
Row 800 meters
150 reps Bench press: 95lbs
Row 800 meters
150 reps Hang Power Clean: 95lbs
Row 800 meters
Post winning team:
For Individual
"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.
THURSDAY 130905
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box
03 September 2013
WEDNESDAY 130904
"Roney"
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps
01 September 2013
MONDAY 130902
Glad we are back safe from the exercise.
Class will start back on Monday. Holiday schedule on Monday 0800-0900
For those of you missed the memorial WOD on Saturday with Fight tonight
Come join me at 0800 Collier Field house Gym.
In honor of Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Class will start back on Monday. Holiday schedule on Monday 0800-0900
For those of you missed the memorial WOD on Saturday with Fight tonight
Come join me at 0800 Collier Field house Gym.
In honor of Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
15 August 2013
FRIDAY 130816
"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.
13 August 2013
WEDNESDAY 130813
Clean and Jerk 1-1-1-1-1-1-1 reps
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Compare to 03May11
post your time:
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Compare to 03May11
post your time:
TUESDAY 130813
Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
Post your time:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips
Post your time:
12 August 2013
MONDAY 130812
For time of:
135 pound Thruster, 30 reps
30 L Pull-ups
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Palma: 8:13 (75lb)
Riser: 8:17 Rx
Heim: 10:40 Rx
Mock: 12:30 Rx
Min: 10:46 (65lb)
135 pound Thruster, 30 reps
30 L Pull-ups
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Palma: 8:13 (75lb)
Riser: 8:17 Rx
Heim: 10:40 Rx
Mock: 12:30 Rx
Min: 10:46 (65lb)
08 August 2013
FRIDAY 130809
Ten rounds for time of:
7 Burpees
7 Knees to elbows
Finisher
Team WOD
100 meter run
Kettle bell swing 35lb
Push ups
7 Burpees
7 Knees to elbows
Finisher
Team WOD
100 meter run
Kettle bell swing 35lb
Push ups
07 August 2013
THURSDAY 130808
Bear Complex
7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (then down to a touch and go to start the next power clean)
5 Rounds with rest between rounds to load up.
The goal is to work up to max load on the 5th round.
7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (then down to a touch and go to start the next power clean)
5 Rounds with rest between rounds to load up.
The goal is to work up to max load on the 5th round.
06 August 2013
TUESDAY 130806
"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.
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.
04 August 2013
02 August 2013
FRIDAY 130802
"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:
Macalintal: 29:30
King D: 28:47 PR
Chun: 29:40
Palma: 31:35
Riser: 29:35 PR
Hiner:
Compare to 09JAN13
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:
Macalintal: 29:30
King D: 28:47 PR
Chun: 29:40
Palma: 31:35
Riser: 29:35 PR
Hiner:
Compare to 09JAN13
01 August 2013
THURSDAY 130801
Shoulder press
5-5-5-5-5
Three rounds for time of:
45lb kettle bell deadlift, 25 reps
400 meter row.
Eagles
Chun: 7:53
Filer: 8:37
Hiner: 8:49
King W: 9:01
Spray: 13:50
Others
Lopez: 7:12
Heim: 7:17
Riser: 7:32
King D: 8:00
Mock: 8:11
Palma: 8:20
Upshaw: 10:35
WEDNESDAY 130731
For times:
King's 6000
5K Row
400 push-ups
400 Sit-ups
200 squats
6 men per team. One performs an exercise while others are running around the gym. Rotate as needed with other members in your team.
King's 6000
5K Row
400 push-ups
400 Sit-ups
200 squats
6 men per team. One performs an exercise while others are running around the gym. Rotate as needed with other members in your team.
TUESDAY 130730
100 Double-unders
Run 100 meters
135 lb skid pull 100 meters
Run 100 meters
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters
post your time
Run 100 meters
135 lb skid pull 100 meters
Run 100 meters
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters
post your time
28 July 2013
MONDAY 130729
Big Dawgs
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Puppies
Row 1 k
Five rounds of:
25 Ring Rows
95 pound Push jerk, 7 reps
Post your time:
Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps
Puppies
Row 1 k
Five rounds of:
25 Ring Rows
95 pound Push jerk, 7 reps
Post your time:
24 July 2013
THURSDAY 130725
"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.
Chun: 13:35 Rx
King W: 18:35 (44lb) DNF -7 Pull ups
Efferson: 21:05 (44,35,35lb)
Lopez: 12:50
Heim: 13:25 Rx
Min: 13:53
Palma 12:45 (35lb)
Riser: 12:25 Rx
King D: 12:55 Rx
Compare to 23 May 13
Finisher
For time:
5K row
Heim: 24:30, King D: 26:03
3K Row
Mock: 16:Lopez 17:23, Min 17:38
2K Row
Isom 9:01, Palma 9:00, Jin 9:48, Heim 8:55, King W 9:15, Hiner 9:33, Efferson 9:31
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.
Chun: 13:35 Rx
King W: 18:35 (44lb) DNF -7 Pull ups
Efferson: 21:05 (44,35,35lb)
Lopez: 12:50
Heim: 13:25 Rx
Min: 13:53
Palma 12:45 (35lb)
Riser: 12:25 Rx
King D: 12:55 Rx
Compare to 23 May 13
Finisher
For time:
5K row
Heim: 24:30, King D: 26:03
3K Row
Mock: 16:Lopez 17:23, Min 17:38
2K Row
Isom 9:01, Palma 9:00, Jin 9:48, Heim 8:55, King W 9:15, Hiner 9:33, Efferson 9:31
23 July 2013
WEDNESDAY 130724
Complete before or after leaders PT.
I'll be in at 0515 to run first heat.
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Post time to comments.
I'll be in at 0515 to run first heat.
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Post time to comments.
22 July 2013
TUESDAY 130723
Warm-up
3rds of
15 Air Squat
15 Box Jump, 24in
Complete as many rounds as possible in 20 min of:
Run 100 meters
25 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
35 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
45 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
55 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
65 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
75 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
85 pound dumbbell Clean and jerk, 10 reps
Post your reps and pounds (dumbbells are each)
3rds of
15 Air Squat
15 Box Jump, 24in
Complete as many rounds as possible in 20 min of:
Run 100 meters
25 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
35 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
45 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
55 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
65 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
75 pound dumbbell Clean and jerk, 10 reps
Run 100 meters
85 pound dumbbell Clean and jerk, 10 reps
Post your reps and pounds (dumbbells are each)
21 July 2013
MONDAY 130722
2rds of Warm-up
Sampson Stretch 10-15 sec
Overhead Squat, 45lb 10 reps
GHD Sit-ups, 10 reps
Hip Extension, 10 reps
Pull-ups, 10 reps play with different grips
Ring-dips, 10 reps
Skill
Power Clean
5-3-Max reps
Start with 50% body weight.
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
Sampson Stretch 10-15 sec
Overhead Squat, 45lb 10 reps
GHD Sit-ups, 10 reps
Hip Extension, 10 reps
Pull-ups, 10 reps play with different grips
Ring-dips, 10 reps
Skill
Power Clean
5-3-Max reps
Start with 50% body weight.
21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball
19 July 2013
FRIDAY 130719
"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.
17 July 2013
THURSDAY 130718
we'll continue to run 0500 and 0600 classes.
Deadlift
1-1-1-1-1-1
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.
Deadlift
1-1-1-1-1-1
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.
16 July 2013
WEDNESDAY 130717
Shoulder Press/Push Press/Push Jerk
5-5-5
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
We'll start the class at 0500 and 0600. Please complete the warm-up exercise.
CrossFit Games 2013 Asia Regional Director "Don King"
5-5-5
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
We'll start the class at 0500 and 0600. Please complete the warm-up exercise.
CrossFit Games 2013 Asia Regional Director "Don King"
15 July 2013
TUESDAY 130716
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Post your time
14 July 2013
MONDAY 130715
For time:
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Perform as individual or as 2 men team
welcome to new members
Jin, Mike and Mark.
Bridge of No Return.
155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead
Perform as individual or as 2 men team
welcome to new members
Jin, Mike and Mark.
Bridge of No Return.
07 July 2013
TUESDAY 130709
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
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.
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
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.
MONDAY 130708
Shoulder Press
5-5-5-5-5-5+(max rep)
Start at 45lb and add 10lb each set.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
5-5-5-5-5-5+(max rep)
Start at 45lb and add 10lb each set.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
05 July 2013
FRIDAY 130705
"Smykowski"
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it
03 July 2013
THURSDAY 130704
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
Also sign up for 5K Independence Day run at CCFC 0800
Happy Independence Day.
Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Also sign up for 5K Independence Day run at CCFC 0800
Happy Independence Day.
29 June 2013
MONDAY 130107
For time:
Bike 3000 meters (Use Stationary Bike)
75 Kettlebell swings, 1.5 pood (44lb)
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run Around Collier Field House or Speed Walk (heel to toe)
45 Pull-ups (Use outside pull up bar)
Speed Walk (heel to toe. Swing your arms fast)
Chun: 36:29
Macalintal: 30:55
Hiner: 37:32
Upshaw: 38:00
Lopez: 28:30
Isom: 32:00
Filer: 42:04
King: 35:20
Bike 3000 meters (Use Stationary Bike)
75 Kettlebell swings, 1.5 pood (44lb)
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run Around Collier Field House or Speed Walk (heel to toe)
45 Pull-ups (Use outside pull up bar)
Speed Walk (heel to toe. Swing your arms fast)
Chun: 36:29
Macalintal: 30:55
Hiner: 37:32
Upshaw: 38:00
Lopez: 28:30
Isom: 32:00
Filer: 42:04
King: 35:20
28 June 2013
FRIDAY 120628
Max Bench Press
1-1-1-1-1-1
King: 215, Upshaw: 210, Spray: 175, Filer:245, Lopez:305, Isom: 245
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders or 100 regular jump rope
King: 6+1
Filer: 6
Hiner 6+17
SN 5+1
Spray:
Min:
Lopez:
New boss
1-1-1-1-1-1
King: 215, Upshaw: 210, Spray: 175, Filer:245, Lopez:305, Isom: 245
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders or 100 regular jump rope
King: 6+1
Filer: 6
Hiner 6+17
SN 5+1
Spray:
Min:
Lopez:
New boss
27 June 2013
THURSDAY 130627
"Bruck"
Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps
Post time to comments.
Lopez: 33:03 Rx
Filer: 33:15
Chun: 26:55 135/95
Harris: 29:00 135/95
Macalintal: 28:30 135/95
King: 32:01 135/95
Hiner: 34:25 135/65
San Nicolas: 33:28 55/30
Juria Maree (Seminar Staff)
Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps
Post time to comments.
Lopez: 33:03 Rx
Filer: 33:15
Chun: 26:55 135/95
Harris: 29:00 135/95
Macalintal: 28:30 135/95
King: 32:01 135/95
Hiner: 34:25 135/65
San Nicolas: 33:28 55/30
Juria Maree (Seminar Staff)
25 June 2013
TUESDAY 130625
MAX Shoulder Press
Lopez: 165
King: 130
Mock: 145
Filer: 135
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Lopez: 23:36 Rx
King: 26:40 Rx
Hiner: 27:52
Mock: 29:12 Rx
Spray: 35:00
Upshaw: 28:00
Lopez: 165
King: 130
Mock: 145
Filer: 135
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Lopez: 23:36 Rx
King: 26:40 Rx
Hiner: 27:52
Mock: 29:12 Rx
Spray: 35:00
Upshaw: 28:00
MONDAY 130624
"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.
Mac: 230
Filer: 233
King: 275
Lopez: 295
Min: 184
Andy: 180
17 June 2013
Monday 130618
Hang power snatch 3-3-3-3-3 reps
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds.
Chun: 16+12
Isom: 13
Macalintal: 20
Silva: 11
Hiner: 13
Filer: 12
Min: 11
Lopez: 15
King: 17+4
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your rounds.
Chun: 16+12
Isom: 13
Macalintal: 20
Silva: 11
Hiner: 13
Filer: 12
Min: 11
Lopez: 15
King: 17+4
Sunday 130617
Volunteers, Thank you so much for this year's Asia Regional games a success. For last two months has been busy to plan for the Asia Regional Games. Learn more about the Regional games go to www.games.crossfit.com
21 April 2013
SUNDAY 130421
Deadlift
3-3-3
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
Lee: 51:13
3-3-3
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
Lee: 51:13
05 March 2013
WEDNESDAY 130306
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments.
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box
Post time to comments.
04 March 2013
03 March 2013
MONDAY 130304
Deadlift
3-3-3-3-3-3 (40%,50%,60%,70% 80%, 90%)
Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats
Post your time.
King: 24:25
3-3-3-3-3-3 (40%,50%,60%,70% 80%, 90%)
Three rounds for time of:
Run 200 meters
100 meter Walking lunge
50 Squats
Post your time.
King: 24:25
01 March 2013
FRIDAY 130228
Shoulder Press
3-3-3-3-3-3+ (40% 50% 60% 70% 80% 90% of 1rep max)
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position, then the athlete will
move from flat on the ground to touching an object with both hands
that is 6 inches above their max reach
3-3-3-3-3-3+ (40% 50% 60% 70% 80% 90% of 1rep max)
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position, then the athlete will
move from flat on the ground to touching an object with both hands
that is 6 inches above their max reach
27 February 2013
26 February 2013
WEDNESDAY 130226
Zeus"
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
King: 14:20 (1rd)
Harris: 45:00 (3rd)
Upshaw: 45:00 (1.5rd)
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Post time to comments.
King: 14:20 (1rd)
Harris: 45:00 (3rd)
Upshaw: 45:00 (1.5rd)
25 February 2013
TUESDAY 130226
"Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post your time:
Use 95 pounds, 65 pounds or broomstick as needed.
For time:
135 pound Clean and Jerk, 30 reps
Post your time:
Use 95 pounds, 65 pounds or broomstick as needed.
24 February 2013
MONDAY 130225
Back squat
5-5-5-5-5
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
5-5-5-5-5
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
Post time and total of all successful snatches to comments. Do not count missed reps.
21 February 2013
FRIDAY 130222
12-9-6-3 reps for time of:
95 pound Power snatch
Burpee
Post your time:
1. Ground to Overhead Ladder:
95lb, 115lb, 135lb, 145lb, 155lb, 165lb, 185lb, 195lb, 205lb, 215lb
The entire ground to overhead must be completed within 50 seconds.
The officer remains at the station until the call to “rotate” at which point he or she
will move to the next station. If the officer fails a lift, he or she has two choices.
The officer can continue to attempt the lift again within 50 seconds or officer can choose to do double-unders for a repetition tie breaker.
Post your loads and double-unders:
2. Complete as many rounds as reps as possible in 15 minutes of
15 Box jumps, 24” box
12 Pull ups
9 Hang Clean, 135lb(MEN) 95lb (WOMEN)
Post your rounds:
3. For Time:
Row 1000 meters
5 hand stand push-ups (HSPU)
10 Deadlift, 185lb (MEN) 135lb (WOMEN)
15 Toes to Bar
20 Burpees
Post your time:
95 pound Power snatch
Burpee
Post your time:
1. Ground to Overhead Ladder:
95lb, 115lb, 135lb, 145lb, 155lb, 165lb, 185lb, 195lb, 205lb, 215lb
The entire ground to overhead must be completed within 50 seconds.
The officer remains at the station until the call to “rotate” at which point he or she
will move to the next station. If the officer fails a lift, he or she has two choices.
The officer can continue to attempt the lift again within 50 seconds or officer can choose to do double-unders for a repetition tie breaker.
Post your loads and double-unders:
2. Complete as many rounds as reps as possible in 15 minutes of
15 Box jumps, 24” box
12 Pull ups
9 Hang Clean, 135lb(MEN) 95lb (WOMEN)
Post your rounds:
3. For Time:
Row 1000 meters
5 hand stand push-ups (HSPU)
10 Deadlift, 185lb (MEN) 135lb (WOMEN)
15 Toes to Bar
20 Burpees
Post your time:
20 February 2013
THURSDAY 130220
Push press 3-3-3-3-3-3-3 reps
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
WEDNESDAY 130220
Shoulder Press
Warm up 5-5-3
5-5-5+
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Post rounds completed to comments.
Warm up 5-5-3
5-5-5+
Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups
Post rounds completed to comments.
18 February 2013
TUESDAY 130219
Bench Press
5-5-5-5-5+ (1 Rep max of 50%,60%,65%,75%,85%)
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood (70lbs)
10 Box jumps, 24 inch box
10 Ring dips
Post your rounds
CSM: 7rds+10 (55lb)
Macalintal: 8rds+20 (55lb)
King: 8rds+5 (55lb)
12 minutes:
Chun 7 rounds +10 (55 lbs)
Hiner 6 rounds (55 lbs)
5-5-5-5-5+ (1 Rep max of 50%,60%,65%,75%,85%)
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood (70lbs)
10 Box jumps, 24 inch box
10 Ring dips
Post your rounds
CSM: 7rds+10 (55lb)
Macalintal: 8rds+20 (55lb)
King: 8rds+5 (55lb)
12 minutes:
Chun 7 rounds +10 (55 lbs)
Hiner 6 rounds (55 lbs)
13 February 2013
THURSDAY 130214
Shoulder Press
1-1-1-1-1 (One rep max)
Chun: 135
King: 120
Hier: 115
Upshaw: 85
"Hortman Modified"
Complete as many rounds as possible in 25 minutes of:
Run/Row 400 meters
40 Squats
4 Muscle-ups or 8 Jumping Muscle-up
Post rounds completed to comments.
Chun: 4 rds + 2 MU Rx
King: 4 rds + 300M Rx
Hinger 4 rds + 250M
1-1-1-1-1 (One rep max)
Chun: 135
King: 120
Hier: 115
Upshaw: 85
"Hortman Modified"
Complete as many rounds as possible in 25 minutes of:
Run/Row 400 meters
40 Squats
4 Muscle-ups or 8 Jumping Muscle-up
Post rounds completed to comments.
Chun: 4 rds + 2 MU Rx
King: 4 rds + 300M Rx
Hinger 4 rds + 250M
11 February 2013
TUESDAY 130212
Bench Press
1-1-1-1-1 (Post your one rep max)
Verell 195
King: 215
Chun: 225
Upshaw: 205
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Verell: 9:23
Rhoades 11:20
King:10:59
Chun:11:08
Upshaw: Completed
1-1-1-1-1 (Post your one rep max)
Verell 195
King: 215
Chun: 225
Upshaw: 205
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Verell: 9:23
Rhoades 11:20
King:10:59
Chun:11:08
Upshaw: Completed
MONDAY 130211
Hang squat clean
5-3-1-1-1 (Start light to one rep max)
Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Post your time:
We will not meet at 0530. Complete this WOD sometime today: send your one rep max and time.
5-3-1-1-1 (Start light to one rep max)
Two rounds for time of:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar
Post your time:
We will not meet at 0530. Complete this WOD sometime today: send your one rep max and time.
07 February 2013
FRIDAY 130207
Complete as many rounds as possible in seven minutes of:
Body weight Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments
2013 Asia Regional CrossFit Game venue.
Body weight Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint
Post rounds completed to comments
2013 Asia Regional CrossFit Game venue.
THURSDAY 130207
Deadlift
1-1-1-1-1
Hiner: 225-245-275-295-300
King: 225-245-275-285-300
Macalintal:225-245-255-275-285
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Hiner:3:50, 3:40, 3:48
King:3:07, 3:14, 3:04
1-1-1-1-1
Hiner: 225-245-275-295-300
King: 225-245-275-285-300
Macalintal:225-245-255-275-285
Three rounds for time of:
Run 800 meters
Rest 2 minutes
Hiner:3:50, 3:40, 3:48
King:3:07, 3:14, 3:04
06 February 2013
WEDNESDAY 130206
Shoulder Press
5-3-1+
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Chun: 9:07
Harris: 9:21
Upshaw: 10:00
Macalintal:12:50
King: 16:54 (185lb)
5-3-1+
For time:
205 pound Front squat, 20 reps
30 Box jump, 30 inch box
40 Kettlebell swings, 1.5 pood
50 Wall ball shots, 20 pound ball
Chun: 9:07
Harris: 9:21
Upshaw: 10:00
Macalintal:12:50
King: 16:54 (185lb)
04 February 2013
TUESDAY 130205
Bench Press
5-3-1+
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
5-3-1+
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
31 January 2013
FRIDAY 130201
Front Squat:
3-3-Max rep (70% BW, 90% BW, 100% BW) BW=Body weight
For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders. (50 Jump rope)
3-3-Max rep (70% BW, 90% BW, 100% BW) BW=Body weight
For time:
75 Handstand push-ups
At the beginning of each minute perform 20 Double-unders. (50 Jump rope)
THURSDAY 130131
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Harris, Hiner, Macalintal, King, Chun
CSM Harris' ahaaaaaaaaaaa
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Harris, Hiner, Macalintal, King, Chun
CSM Harris' ahaaaaaaaaaaa
28 January 2013
TUESDAY 130129
Back Squat
5-5-MAX REP
Filty Fifty
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Compare to 09JAN13
Post your time
5-5-MAX REP
Filty Fifty
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
Compare to 09JAN13
Post your time
27 January 2013
MONDAY 130127
Bench Press
3-3-Max Rep
(Use 70%/80%/90% of your 1 rep max)
For time:
135 pound Thruster, 15 reps
Run/Row 200 meters
95 pound Thruster, 20 reps
Run/Row 400 meters
65 pound Thruster, 30 reps
Run/Row 800 meters
Post time to comments.
3-3-Max Rep
(Use 70%/80%/90% of your 1 rep max)
For time:
135 pound Thruster, 15 reps
Run/Row 200 meters
95 pound Thruster, 20 reps
Run/Row 400 meters
65 pound Thruster, 30 reps
Run/Row 800 meters
Post time to comments.
25 January 2013
FRIDAY 130126
30 Pistols
4 RFT: 6 Burpees
8 Toes to Bar
1K Row
30 Pistols
Harris @19
Chun 24:14
Courtesy of Fighttonight Crossfit
4 RFT: 6 Burpees
8 Toes to Bar
1K Row
30 Pistols
Harris @19
Chun 24:14
Courtesy of Fighttonight Crossfit
23 January 2013
THURSDAY 130124
"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.
Compare to 30NOV12
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.
Compare to 30NOV12
22 January 2013
WEDNESDAY 130123
DEADLIFT
5-5-5-5-5-5
Use first three sets for Warm-up
As many rounds possible in 20 minutes
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.
Chun:5rds+12
King:5rds+15
Isom:5rds+9
5-5-5-5-5-5
Use first three sets for Warm-up
As many rounds possible in 20 minutes
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.
Chun:5rds+12
King:5rds+15
Isom:5rds+9
21 January 2013
TUESDAY 130122
Bench Press
5X115lb 5X135lb MAX Rep X150lb
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Post your time.
Harris:
King:16:42
Chun: 13:26
Isom: 12:47
Hiner:15:02
Macalintal:13:50
5X115lb 5X135lb MAX Rep X150lb
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar
Post your time.
Harris:
King:16:42
Chun: 13:26
Isom: 12:47
Hiner:15:02
Macalintal:13:50
18 January 2013
FRIDAY 130118
Ten rounds of:
3 Handstand push-ups
4 Pull-ups
5 Kettlebell swings, 1.5 poods
6 Sit-ups
7 Burpees
Chun: 19:43
King:21:35
Hiner:25:17
Isom: 27:43
3 Handstand push-ups
4 Pull-ups
5 Kettlebell swings, 1.5 poods
6 Sit-ups
7 Burpees
Chun: 19:43
King:21:35
Hiner:25:17
Isom: 27:43
14 January 2013
13 January 2013
MONDAY 130114
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
10 January 2013
FRIDAY 130111
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
09 January 2013
THURSDAY 130109
"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
Compare to 20120113
King: 29:31
Harris:31:27
Macalintal:33:30
Chun:30:00
Mullin: 31:13
Hiner:43:13
Lopez:38:24
Min:40:53
Welcome to SGS Mullins. Mullin's first Filthy Fifty 31:13 Good Job, but couldn't catch up with CSM.
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
Compare to 20120113
King: 29:31
Harris:31:27
Macalintal:33:30
Chun:30:00
Mullin: 31:13
Hiner:43:13
Lopez:38:24
Min:40:53
Welcome to SGS Mullins. Mullin's first Filthy Fifty 31:13 Good Job, but couldn't catch up with CSM.
07 January 2013
TUESDAY 130108
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post your time:
King: 7:23 Rx
Harris: 7:55 85lb
Chun: 10:26 75lb
Macalintal: 7:28 85lb
Hiner: 8:58 65lb
Glass: 7:55 Rx
Compare to 120717
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post your time:
King: 7:23 Rx
Harris: 7:55 85lb
Chun: 10:26 75lb
Macalintal: 7:28 85lb
Hiner: 8:58 65lb
Glass: 7:55 Rx
Compare to 120717
06 January 2013
MONDAY 130107
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Forsten: 14 rds (Cindy, Hiner 15 rds (Cindy), Bratland 9 rds (Cindy), Isom 13 (Cindy),
Rhoades: 16 rds (Cindy) Rx, Harris 7+15 (Mary), King 6+27 (Mary) Rx, Macalintal:7+15(Mary),
Compare to 121115
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Forsten: 14 rds (Cindy, Hiner 15 rds (Cindy), Bratland 9 rds (Cindy), Isom 13 (Cindy),
Rhoades: 16 rds (Cindy) Rx, Harris 7+15 (Mary), King 6+27 (Mary) Rx, Macalintal:7+15(Mary),
Compare to 121115
04 January 2013
FRIDAY 130104
"Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post your time:
Harris: 27:59
King: 29:38
Hiner: 35:37
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Post your time:
Harris: 27:59
King: 29:38
Hiner: 35:37
02 January 2013
THURSDAY 130103
"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 your time:
CSM 12:21 Row
King: 12:59 Row
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post your time:
CSM 12:21 Row
King: 12:59 Row
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