For Time

September 30th, 2010

Warm Up: 5 Rounds of
10 Deadlifts@135#M/115#W
5 Kettlebell Clean & Press@44#M/35#W

WOD:
400m Run
10 Turkish Get Ups, 35#M/25#W (each arm)
40 Jump Squats

400m Run
7 Turkish Get Ups
30 Jump Squats

400m Run
5 Turkish Get Ups
20 Jump Squats

400m Run
3 Turkish Get Ups
10 Jump Squats

CrossFit Group WODs

CrossFit/Group WOD’s, classes start at posted time, please arrive to class 15 minutes prior for warm up. If you arrive late, be prepared to wait until the next class begins.

Monday Wednesday Friday

6:00 a.m. 7:00 a.m. 8:00 a.m. 9:00 a.m.

4:00 p.m. 5:00 p.m. 6:00 p.m.

7:00 p.m. (Monday & Wednesday)

Tuesday Thursday

8:00 a.m. 9:00 a.m. 10:00 am.

4:00 p.m. 5:00 p.m. 6:00 p.m. 7:00 p.m.

Saturday

9:00 a.m. & 10:30 a.m.

Sunday is our day of rest.

Closed.

For Time

September 29th, 2010

800m Run
11 Sit Ups
44 Kettlebell Swings
22 Sit Ups
33 Kettlebell Swings
33 Sit Ups
22 Kettlebell Swings
44 Sit Ups
11 Kettlebell Swings
800m Run

As Many Rounds As Possible in 12 Minutes

September 28th, 2010

Strength: On the Minute Every 2 Minutes, Complete 1 Power Clean & 2 Push Jerks@67% of 1 RM on the Clean. 5 Rounds Total.

WOD:
As Many Rounds As Possible in 12 Minutes of:
5 Pull Ups
10 Ring Dips
15 Push Ups

Rest 1 Minute.

Complete As Many Reps Possible of Sit Ups in 1 Minute.

3 Rounds for Time

September 27th, 2010

Strength: Deadlifts.  On the Minute for 10 Minutes, complete 3 reps@75% of 1 RM.

WOD:
3 Rounds for Time of:
50 Double Unders (or 200 Single Unders)
75 Air Squats

“Fight Gone Bad”

September 25th, 2010

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Man-Maker Push Ups, 25#M/20#W (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.

“Magnum 445″

September 24th, 2010

Join the Firebase TODAY as we Honor
LT. ROBERT ELORTEGUI
LT NICK BRANTLY
3rd Class PO NESTOR OTEROLEBRON

These men died when their helicopter, “Magnum 445″, went down during night time deck landing operations off the coast of NC on September 25, 2005.

FOR TIME:

44 Push Ups

44 Sit Ups

44 Box Jumps

44 Deadlifts (135#M / 95#W)

44 Press to Overhead (95#M / 65#w)

44 Dumbell Cleans

44 Double Unders (or 176 Single Unders)

44  4-Count Flutter Kicks

44 Burpees

5 Handstand Push Ups

Rob E

Strength

September 23rd, 2010

Shoulder Press. 3 – 3 – 3 – 3 – 3 – 3 – 3

Dead Hang Pull Ups. As Many Reps Possible x 5

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