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.