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:
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