Team WOD: 14 August 2014

Strength

-  OHS 5x5

METCON

-  200m partner sprints x10. You do one I do one until we both have done 10.

-  500 DU cash out.  When I break you go ect.

-  Skill Work.  Pick somethjng you are bad at.

WOD: 28 July 2014

21-15-9 Complex
For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

As always, you may modify the weights and exercizes as needed.

WOD: 26 June 2014

The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

WOD: 25 June 2014

2 rounds of
200m run
20 sit-ups
200m run
20 air squats
200m run
10 push-ups
200m run
10 burpees

WOD: 24 June 2014

Complete as many rounds as possible in 20 minutes of:
thrusters, 5 reps
hang power cleans, 7 reps
sumo deadlift high-pulls, 10 reps
all movements done at 95/65 lbs

WOD: 23 June 2014

Metcon (Time)

3 rounds:
100 Double Unders
30 Hang Cleans (95/65)
–Rest 5 minutes–
3 rounds:
30 GHD Sit-Ups
10 Muscle-Ups
–Rest 5 minutes–
3 rounds:
20 Back Squats (155/105)
20 Handstand Push-Ups

WOD: 22 June 2014

10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups


For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

WOD: 21 June 2014

Metcon (for time)
5 rounds
10 thrusters (95/65)
10 burpees
10 box jumps (24/20)

WOD: 19 June 2014

Tabata - 20 sec of exercise then 10 sec of rest.
5 rounds - complete all 5 rounds of Tabata T2B before moving on to Burpees, and so on.
Toe 2 Bars
Burpees
Abmat Sit-ups
Back Extentions.

We did  this workout in teams, so we modified it to 20 on 20 off.
One teammate would preform the exercise for 20 seconds while the other teammate rested for 20 seconds.

WOD: 18 June 2014

Fight Gone Bad


3 rounds, 5 stations, one min at each station then one min rest.
AMRAP(reps)


Wall Balls 20 lbs
Sumo Deadlift High-Pull 75 lbs
Box Jumps 20 inchs
Push Press 75 lbs
Calorie Row, 1 Cal = 1 rep
Rest

WOD: 17 June 2014

3 rounds for time
10 Box Jumps (24/20)
10 Wall Balls (20/14)
10 Clean and Jerk (105/75)
10 Front Squats (105/75)

WOD: 16 June 2014

Fran
21-15-9 reps for time
Thrusters 95 lbs
Pull-ups

WOD: 14 June 2014

Squat Snatch
3-3-3-3-3-3-3

Metcon (Time)

For Time:
10 Rds
250m Row
12 Chest To Bar

WOD: 10 June 2014

Metcon (for time)
3 rounds
200m run
10 hang cleans 135lbs
50 air squats

WOD: 8 June 2014

Metcon (AMRAP – Rounds and Reps)

4 min Amrap
5 Snatches (135/95)
20 Double Unders


Rest 2 mins


4 min Amrap
5 Snatches (135/95)
20 Double Unders

WOD: 3 Jun 2014

Back Squat

4×4 @ 80%

Metcon (Time)

8 rds
8 Burpees
8 Box Jumps (24/20)
8 Thrusters (95/65

WOD: 1 June 2014

Metcon (Time)
100 Double Unders
50 Burpees
40 Power Cleans (95/65)
30 HSPU
20 Muscle Ups
30 HSPU
40 Power Cleans (95/65)
50 Burpees
100 Double Unders


If you can't do muscle ups, substitute with pull ups.

WOD: 31 May 2014

Karen
For time:
150 wall-ball shots, 20-lb. ball

WOD: 29 May 2014

Mary - 20 min AMRAP
5 Handstand Push-ups
10 Pistols (1 Legged Squats)
15 Pull-ups

Hero WOD: 27 May 2014

Memorial Day “Murph”

Lt. Michael P. Murphy

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

WOD: 21 May 2014

Metcon (Time)

For Time:
100 Shoulder to Overhead (155/105)
15 GHD’s every time bar is dropped
-Rest-

Metcon (Time)

1k Row

WOD: 20 May 2014

CrossFit Baseline Workout (for time)

500m Row
40 Air Squats
30 Abmat Sit-Ups
20 Push-Ups
10 Pull-Ups

WOD: 17 May 2014

Active Rest Day.

WOD: 16 May 2014

Metcon (for time)


5 Rounds of
10 Thrusters (95/65lbs)
15 Burpees
20 AbMat Sit Ups

WOD: 14 May 2014

LunchBreak Workout
For Time at 115lbs for all
10 Strict Press
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerk
35 Back Squats

WOD: 13 May 2014

Metcon (Time)

250m Row
– 30 sec rest –
500m Row
– 45 sec rest –
750m Row
– 1 min rest –
1000m Row

Hang Squat Snatch

10 minutes to work to heaviest 1 RM

Metcon (Distance)

3 min to find your max distance HS walk OR HS walk skill work.  HS walk(Hand Stand walk)

WOD: 12 May 2014

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

Hero WOD: 10 May 2014

Zembiec

5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run


During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.


This WOD is named for - U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

WOD: 9 May 2014

Metcon (Time)

16x250m Row
Rest 30 seconds between sets.

Metcon (No Measure)

Skill work
Hold for a total of 3 minutes.
Dead hang from pull up bar, arms straight.

WOD: 8 May 2014

Metcon (Time)

3 Rounds
20 Front Squats (195/115)
Rest 1 minute between rounds
* Clean from the floor *

– Rest 2 minutes –

10-9-8-7-6-5-4-3-2-1
Bar facing burpees
10 Wall ball (20/14) between sets of burpees

WOD: 7 May 2014

Metcon (Time)

3 Rounds
5 Hang Cleans (225/135)
5 Parallette HSPU
3 Rounds
7 Hang Cleans (205/115)
7 Strict HSPU
3 Rounds
9 Hang Cleans (185/95)
9 HSPU

As always, substitute exersises and weights as needed.

WOD: 6 May 2014

Back Squat

4×4 @ 80%

Metcon (Time)

1 mile run
2k row
1 mile run

WOD: 3 May 2014

5k Row (Time)

Max Effort 5k Row

Metcon (Weight)

10 Minutes to find a 1RM (1 Rep Max) of Shoulder to Overhead

WOD: 2 May 2014

Metcon (Time)

5-3-1
Deadlift (365/255)
Muscle-ups
9-6-3
Deadlift (335/225)
Strict Chest to Bar Pull-ups
12-9-6
Deadlift (315/205)
Chest to Bar Pull-ups

WOD: 1 May 2014

Hang Power Clean
3-3-3-3-3-3-3

Metcon (Time)
10 Rounds
10 Toes to Bar
10 Pushups

30 April 2014 WOD

Metcon (Time)
30 Minute Time Cap

100 Back Squats (135/95) Tabata

Tabata - Squat for 20 seconds, rest 10 seconds.
Continue until you complete 100 back squats.

-Then directly into the 2nd Metcon-

21-18-15-12-9-6-3
KB Swings (1.5/1)
Box Jumps (24/20)

29 April 2014 WOD

It's been a while, but we are back.

For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders.

WOD: 24 Jan, 2014

Tomorrow we are packing up the gym and would appreciated if we can get a few helping hands. Also, we will be doing some strength and a WOD before all the packing if any of you would like to join us around 0730. Thank you. 


 Neil and Linda "GRACE" click on link to watch

A: Row 50 Calories for Time

B: "Grace"

- 30 Clean and Jerks for Time (135/95)

POST YOUR TIME

WOD: 23 Jan. 2014

Metcon (Time)

7 Rounds
10 Double Unders
10 Abmat Sit up
10 Thrusters (135/95)
10 Clean & Jerks (135/95)

45 minute time cap

WOD: 22 Jan, 2014

Metcon (Time)

30 Muscle ups
21 Clean & Jerks (135/95)
2000m Row

Close Grip Bench Press (3-3-3-3-3-3-3)

WOD: 21 Jan, 2014

Metcon (Time)

500 M Row Buy IN
3 rds
10 DB Thrusters (50/35)
20 KB Swings (53/35)
30 Pull ups
100 Double Unders Cash OUT

VMFA-242 FGB Competition

Thank you for everyone who participated and came out to support and cheer on the Marines. We hope to host more local and friendly competitions. Definitely an amazing turn out. 

 

CONGRATS TO SSGT BANDA'S TEAM (POWER LINE) FOR TAKING THE WIN.

                                                 The anticipation...

AIRFRAMES-TEAM

S-SHOP TEAM

ALSS TEAM

MISC. TEAM

POWER LINE TEAM (WINNERS)

SSGT SEIP and SSGT BANDA going over movements

WOD: 17 Jan, 2014

Squat Clean and Jerk

2+1 x 7 sets

Perform 2 squat cleans and 1 jerk for 7 sets.

Metcon (Time)

21-15-9
Hang Clean (155/115)
Burpees
50 Double unders between each round

WOD: 16 Jan, 2014

Back Squat

10-10-10

Metcon (Time)

21-18-15-12-9-6-3
Double Unders
Abmat Sit ups
Overhead Squats (135/95)

WOD: 14 Jan, 2014

Metcon (AMRAP – Rounds and Reps)

“Cindy XXX”

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Via Crossfit.com

WOD: 13 Jan, 2014

B) AMRAP 12 MIN
3 Thrusters 95/65#
3 Burpees over the bar
6 Thrusters 105/75#
6 Burpees over the bar
9 Thrusters 115/85#
9 Burpees over the Bar
12 Thrusters 135/95#
12 Burpee over the bar
15 Thrusters 155/105#
15 Burpees over the bar
And so on……

Via CFSD

WOD: 11 Jan 2014

Metcon: (Time)

Row 1:1 (partners or rest 1:1)
4 x 250m
4 x 500m
2 x 1000m
4 x 250m
(Post total time)

WOD: 9 Jan, 2014

Deadlift

3 reps at the top of the minute for 10 minutes

 

Metcon (Time)

100 OHS (95/65)
Start with 5 burpees and every time the bar is dropped, do 5 burpees.

WOD: 8 Jan, 2014

Snatch 

3-3-3-2-2-2-1-1-1

Metcon (Time)

21-15-9
C2B
Clean & Jerk (95/65)
Push ups

WOD: 7 Dec, 2014

Shoulder Press 

5-5-5-5-5

Metcon (Time)

For time:
95 pound Back squat, 50 reps
50 Abmat Sit-ups
75 pound Back squat, 50 reps
50 Back extensions
55 pound Back squat, 50 reps
50 Abmat Sit-ups

WOD: 5 Jan 2014

Metcon (Time)

3 Rounds
10 C2B Pull ups
10 Front Squats (165/115)
10 Burpees

WOD: 4 Jan, 2014

Metcon (AMRAP – Rounds and Reps)

“Hard Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate

WOD: 3 Jan, 2014

A: 10k Row for Time

Ignore the date, I did it this morning.  Make sure you talk to each other and plan when you will come down.  Come in teams of two.  I takes about 40-60 minutes.

WOD: 2 Jan, 2014

Metcon (Time)

3 Rounds (with a partner)

20 Walking lunges

14 Clean & Jerk (135/95)

20 KB Swings (53/35)

14 Toes to Rings

(Each partner must finish their reps of a movement before the 2nd partner can begin that movement. To advance to the next movement partners must complete all reps of the current movement.)

Immediately after – CASH-OUT: 2014m Row

Total is split between partners)

Include CASH-OUT in total time.