Friday, December 31, 2010

WOD - 20110101


Five Rounds of

50 Double Unders
10 Ground to Overhead (135/95)
10 Toes to Bar

Meet at CFMHQ at 1000.  Post time to comments

Strength Weakness WOD
ME Good Morning (or Romanian Deadlifts)

January Warm Up
20-50 Double Unders followed by
Three Rounds-
Burgener Warm Up
10-20 Squats (PVC Pipe Overhead for variety)
10-20 Sit Ups (GHD, AbMat, etc.)
10-20 Romanian Deadlifts (empty bar or kettlebell)
10-20 Pull Ups (Kipping, C2B, L Pull, etc)
10-20 Presses (Push Ups, Ring Dips, Handstand Push Ups)

We'll use this warm up for the whole month.  If the WOD featurs one of the warm up exercises, you may skip it.

If you want in on the group order for medicine balls, kettlebells, plyobox's, and/or rings post your desires to comments.

Happy New Year!

Thursday, December 30, 2010

WOD - 20101231


Rest Day

Wednesday, December 29, 2010

WOD - 20101230

Originally Posted on Mainsite 20090414


Five rounds for time of:

Deadlift, 12 Reps

Hang Power Clean, 9 Reps

Push Jerk, 6 Reps

Prescribed weight is 155lb (70kg) for men and 110lb (50kg) for women.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Meet at CFMHQ at 0600 for this awesome WOD to close out the year.

Post times to comments.

Tuesday, December 28, 2010

WOD - 20101229

Are You Ready for the Burpee Challenge?

6 x "600m" Sprints

Run six sprints around 600m resting as needed between efforts.  For those on Mildenhall, that's four laps of the indoor track at the hardstand or one lap of the outdoor track.  The exact length isn't that big a deal, the effort is what matters.

Warm up with three rounds of 10-20 reps of the exercises below and be ready to roll at 0600 upstairs at the Hardstand Gym.

Pull Ups
Push Ups
GHD Sit Ups

Post times for each round to comments

Monday, December 27, 2010

WOD - 20101228

5 Rounds of Max Reps
Bodyweight Squats
Hands Up Push Ups

Bodyweight squats are squats with a bar on your back that weighs as much as you do...they are not air squats.  Push ups are games style from 2010.

Meet at CFM HQ at 0600 warmed up and ready to go...warm up with dynamic stretching on your own and light weight squats working up to your bodyweight.

There is no time component to this WOD, take all the rest you need.  The objective is to accomplish as many reps as possible each set.  Post reps per set per exercise to comments.

Sunday, December 26, 2010

WOD - 20101227

Rest Day

Saturday, December 25, 2010

WOD - 20101226

Power Clean

Followed by -

Handstand Holds
4 x max time with at least one minute rest

Meet at the new place at weights and impressions of handstands to comments

Friday, December 24, 2010

WOD - 20101225

Grassfed organic beef at the Lakenheath Commissary?  Can anyone confirm?
25 Double Unders
10 Push Ups/10 Sit Ups/10 Squats
25 Double Unders
20 Push Ups/20 Sit Ups/20 Squats
25 Double Unders
30 Push Ups/30 Sit Ups/30 Squats
25 Double Unders
40 Push Ups/40 Sit Ups/40 Squats
25 Double Unders
50 Push Ups/50 Sit Ups/50 Squats
25 Double Unders
40 Push Ups/40 Sit Ups/40 Squats
25 Double Unders
30 Push Ups/30 Sit Ups/30 Squats
25 Double Unders
20 Push Ups/20 Sit Ups/20 Squats
25 Double Unders
10 Push Ups/10 Sit Ups/10 Squats

No class, just find a time in your day to do the WOD.  You can sub 100 single unders or 10 burpees for the double time to comments.

Thank you all for the awesome card and was a great surprise.  Merry Christmas!

Thursday, December 23, 2010

WOD - 20101224

Nice Paul!
75 pound Power snatch, 75 reps for time.

Sorry for the time change, but my son got a flight out of Heathrow so I'll be at the new place at 1600.  If that's no good for you and you can't do Randy on your own, then do the main site WOD from 23's sick!

Post time to comments

Wednesday, December 22, 2010

WOD - 20101223

Courtesy of Geaux CrossFit
Rest Day

Tuesday, December 21, 2010

WOD - 20101222

One Up Pull Ups

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets in each minute as needed.

Followed by -  

Jumping Tabata Balls!

Tabata Wall Balls (20/14)
Rest one minute
Tabata Box Jumps (24/20)

Warm up with three rounds
10 push ups
10 squats
20 I's
20 Y's
20 T's

0600 at the Hardstand Gym.  Post rounds of pull ups completed and total reps for wall balls and box jumps to comments.

Monday, December 20, 2010

WOD - 20101221

Embrace the Suck!
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Followed by -

300 Double Unders (or 1000 singles)

Meet at the new place at 0600

Warm Up
Three rounds of
Burgener Warm Up
10-20 Push Ups
10-20 Squats
10-20 Sit Ups

Post weights and time to comments

Sunday, December 19, 2010

WOD - 20101220

For Time -
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Warm up with 100 double unders, then three rounds of - 
Elbows to instep
10 Push Ups
10 Squats
10 Vertical Jumps

This workout was the Main Site WOD 2 times on 08/27/2008 , 04/27/2010

Hardstand Gym, 0600, post time to comments...see ya there --->

Saturday, December 18, 2010

WOD - 20101219

Rest Day

Friday, December 17, 2010

WOD - 20101218

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Meet at the new place at 1000.  I'll give you warm up when you get there.  Post time to comments

It's great news about the ANSI accreditation.  One of the main reasons the fitness center fights formalizing classes is the accreditation.  Now that CF is third party accredited, we may gain some traction getting officially backed by the base...keep you fingers crossed...3-2-1-GO!

WOD - 20101017


For time:
100 Pull-ups/75 Ring Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Meet at the Hardstand at 0600.  Warm up however you like, post time to comments.

Wednesday, December 15, 2010

WOD - 20101216

One Up Power Snatch

With a continuously running clock, perform one power snatch the first minute, two the second minute, three the third and so one until you can't complete the required number of reps in the round.  Press outs are okay, but snatching from the hang is not.  Men 95lbs, Women 65lbs.

Followed by -

200 Partner Burpees

With a partner, perform 200 burpees for time.  Only one person exercising at a time...

Meet at the new gym at 0600.  Warm up with 100 double unders, 3 rounds of Burgener Warm Up with a pipe, then three rounds with a bar.

Post rounds and time to comments

Tuesday, December 14, 2010

WOD - 20101215

Rest Day

Monday, December 13, 2010

WOD - 20101214

The New Box
Three Rounds for time of

30 Kettlebell swings, 32kg/20kg
30 Box jump, 24/20 inch box
30 Double Unders
30 Burpees
30 Wall ball shots, 20/14 pound ball

Meet at the Hardstand Fitness Center at 0600

Warm Up

Three rounds
10 Handstand Push Ups
10 Chest to Bar Pull Ups
10 Toes to Bar
10 One Leg Squats (5 each leg)

Post time to comments.  Also post to comments what you think of the single class set up and if you've done any of the extra credit or weakness WODs.  Someone had a suggestion of possibly moving to a M-F schedule instead of a 3 on, 1 off, please post your thoughts.


Sunday, December 12, 2010

WOD - 20101213

Max Effort Overhead Squat

Work your way up in weight using sets of 3 until you can't complete 3 reps, then work up with single reps until you find your 1RM for the day.

Followed by -

AMRAP 6 mintues
10 Push Ups
20 Squats

Extra Credit -

3 Rounds of Tabata Double Unders

Warm Up -

Elbow to Instep
20 Squats
20 Vertical Jumps
20 Push Ups
3 Shuttle Runs

 I'll be at the new building at 0800.  Post weights and rounds/reps to comments.

Saturday, December 11, 2010

WOD - 20101212

A Carful of new floor
Five Rounds for Time -
5 Cleans, 135lb/95lb (that's a squat clean, folks)
10 Burpees
Run, 400m

Meet at the new site (no name yet) at 1600, we'll warm up together so please be on time.  Bldg 788 is the first parking lot on the right after you pass the recycling plant driving west from the back's marked by two black boxes.  It's the same place you turn to enter the bazaar when they use the flightline if that's helpful.  If you get lost, call someone...but it's really pretty easy to find.  It matches the picture i posted the other day.  Hope to see you there.

Post time to comments

Friday, December 10, 2010

WOD - 20101211

Rest Day!

Thursday, December 9, 2010

WOD - 20101210

Run 5Km
Team Mildenhall Fun Run at 1500 at the Hardstand class in the morning,'s just a run people, you don't need a coach :-P

Have fun, but run time to comments

Sunday we'll workout in the new building.  Anyone interested in helping set it up on Saturday, please let me know...directions will be posted with the WOD on Saturday night.  3-2-1-Go!

Wednesday, December 8, 2010

WOD - 20101209

New Home Starting This Weekend

Five Rounds for Time -
20 Pull Ups
Walking Goblet Lunges (30 Steps)
Men use 32kg, Women use 16kg kettlebells for goblet lunges.

Warm Up -
We'll warm up as a group, please be on time

I'll be at the Hardstand at time to comments. Compare to 20100707.

Tuesday, December 7, 2010

WOD - 20101208

50 Kettlebell Swings
10 Wallballs
40 Kettlebell Swings
20 Wallballs
30 Kettlebell Swings
30 Wallballs
20 Kettlebell Swings
40 Wallballs
10 Kettlebell Swings
50 Wallballs

Rx for men is 32kg kettlebell and 20lb ball, women is 20kg and 14lb.  The goal is continuous movement, so scale accordingly.  Meet at the Hardstand, warmed up and ready to go at 0600.

Warm up with 100 doubleunders, then three rounds-
5 Handstand Pushups
10 Pull Ups
20 Squats

Weakness WOD 20101208

Hang Power Clean
Run 5km
300 Double Unders for time

Monday, December 6, 2010

WOD - 20101207

Rest Day

If you can help with the move, please meet at the hangar at 1700.  Good news, the new place has heat :-)

Sunday, December 5, 2010

WOD - 20101206

10 Rounds for time 
10 Toes to Bar
20 Push Ups
30 Squats

Warm up with three rounds
5 Handstand Push Ups
10 Pull Ups
20 Walking Lunges

Weakness WODs
Row 10km or
Bench Press 5x3 or
Deadhang Weighted Pull Ups 10x1 or

Hardstand at 0600.  Post time to comments

Saturday, December 4, 2010

WOD - 20101205

Canadian Regional WOD
Double Unders

We'll do a group warm up starting at 1600 at the Northside Gym followed by this awesome WOD.  Sounds like a pretty easy little Sunday.

Post times to comments

Friday, December 3, 2010

WOD - 20101204

ME Jerk

Warm up (we'll do it as a group, don't worry) and then find your 1RM jerk.  It can be split jerk or push jerk and in front or behind the neck, your choice.  After you find that 1RM, jerk at least five times (single reps) at 90% or more of your 1RM

Followed by your weakness-

8 x 100m sprints
8 x 2 deadlifts (95% of 1RM)
8 x 1 minute handstand holds (against the wall is okay)

i'll be at the hangar at 1000.  Post weights and weakness WOD to comments.

Thursday, December 2, 2010

WOD - 20101203

Rest Day

Wednesday, December 1, 2010

WOD - 20101202

It was fun while it lasted :-(

Warm up with 3 minutes of double unders, 30 squats, and 30 walking lunges then run four sets of five laps of the Hardstand track with three minute rest in between.  If you can't make it to the Hardstand, use 800m for the five laps.  Meet at the Hardstand (upstairs) and be warmed up and ready to run at 0600.  Post times for each effort to comments.

Tuesday, November 30, 2010

WOD - 20101201


21-15-9 reps of:

Handstand push-ups

Ring dips


Warm up with 3 laps around the track, 25 squats, 25 vertical jumps, 25 burpees...Hardstand at 0600, Post time to comments.

Monday, November 29, 2010

WOD - 20101130

Building a Dream

Warm up with three rounds of
5 Tire Flips
10 Hands Up Push Ups
15 Squats
20 Walking Lunges (10 each leg)

Perform one deadlift every minute on the minute for ten minutes...use at least 90% of your 1RM

Followed by

21 Squat Cleans (135/95)
50 Double Unders
15 Squat Cleans
75 Double Unders
9 Squat Cleans
100 Double Unders

Meet at the hangar at weights and times to comments

Sunday, November 28, 2010

WOD - 20101129

Rest Day

Saturday, November 27, 2010

WOD - 20101128

Paul Checking His Watch...Seriously!?!?!
ME Front Squat

Warm Up and then find your 1RM front squat for the day...after you find it, perform at least four sets of one at 90% or more of your 1RM.

Warm Up -
Run 400m

Three Rounds
10 Overhead Squats (PVC)
10 Walking Lunges (PVC overhead)
10 Verticle Jumps

Meet at the hangar at 1600.  Post weights to comments

Friday, November 26, 2010

WOD - 20101127

The New Digs

Warm up
50 double unders, then three rounds of

5 Tire Flips
10 Hands Up Push Ups
15 Squats

Three rounds of the following
3 Minutes G2O
1 Minute rest
3 Minutes Shuttle Run
1 Minute rest

Use 50% of bodyweight for Ground to Overheads.  Complete as many reps as possible, then one minute rest before running as many 60y shuttle runs as possible then one minute rest and repeat two more total rounds/reps and runs/yards to comments

We'll meet at the hangar at 1000...if anyone doesn't know how to get there, please post something so someone can get you there.

Thursday, November 25, 2010

WOD - 20101126 (Update)

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

WOD starts at "the hangar" at 1030.  If you don't know where it is, be in the North Side parking lot at 1000 and we'll drive over together.  We'll warm up and start the WOD at 1030.

There's no heat in the building, so dress for success.

Post times to comments

Wednesday, November 24, 2010

WOD - 20101125

Rest Day

Happy Thanksgiving!

Tuesday, November 23, 2010

WOD - 20101124

Now that's more like it :-)
 1RM Hang Power Clean

Warm Up with three rounds of Burgener Warm Up and then find your 1RM power clean from the hang. 

Followed by -

AMRAP in 6 minutes

5 One-Arm KB Snatch, Right
5 One-Arm KB Snatch, Left
10 Wall Balls

Men Rx is 32kg kettlebell and 20lb ball
Women is 20kg kettlebell and 14lb ball

Meet at the Hardstand at 0600

Post weight and round/reps to comments

Monday, November 22, 2010

WOD - 20101123

Why is Everyone Moving Away!?!?
ME Press

Warm up with three rounds of Burgener warm up and then work up to your 1RM press.  Once you find it, complete 4 lifts of at least 90% of your 1RM.

I'll be at the HAWC at 0600, please be warmed up and ready to go at 0600.

Post loads to comments.

Sunday, November 21, 2010

WOD - 20101122

Bye Tony, We'll Miss You!
Warm Up
Three rounds
20 Double Unders
10 Push Ups
60m Shuttle Run

Followed by -

AMRAP in 20 minutes
5 C2B Pull Ups
10 Burpees
20 Squats

Thanks to all that came to the meeting today.  Tomorrow's class will begin at 0600 on the dot at the Hardstand...if you are late, you will not train with the group...sorry

We will start "weakness" sessions next three day cycle (after Turkey Day).

Post rounds/reps to comments

Saturday, November 20, 2010

WOD - 20101121

Rest Day

Don't forget the 'big meeting' at the HAWC at 1600.  It will be done before football starts at 1800.  Bring a friend!

Friday, November 19, 2010

WOD - 20101120

Nick Stroesser via CrossFit Main Site
Five Rounds for Time -

20 Deadlifts
10 Hang Power Cleans
5 Thrusters

Men use 155lbs, Women use 115lbs

I'll be at the Northside at 1000.  The CFM 'big meeting' is Sunday at 1600 at the HAWC. 

Post time to comments

Thursday, November 18, 2010

WOD - 20101119

Tabata Torture

Tabata Pull Ups
Tabata Hanging L Holds
Tabata Push Ups
Tabata Handstand Holds

Eight cycles of 20 seconds holding and 10 seconds rest for each exercise then move to the next exercise on the last 10 second break.  The workout should be a total of 15:50

Followed by -

300 Double Unders for time

i'll be at the Hardstand at 0600 and 1700.  Post reps of worst round for pull ups and push ups, total number of completed holds (held for full 20 seconds), and DUs time to comments.

Awesome WOD, don't be a cherry picker :-)

Wednesday, November 17, 2010

WOD - 20101118

CrossFitters on both sides of the ball, but victory to team recon...Congrats!
 Back Squat

Complete five sets of three reps at at least 90% of your 1RM.  Rest 3-5 minutes betwen efforts.

Post weights to comments.

I won't be at the gym at 0600 or 1700 :-(

Tuesday, November 16, 2010

WOD - 20101117

Rest Day

Sorry everyone, but can we please move the meeting to the weekend.  Sunday is a rest day, will that work.  Blair or Tony, can you open the HAWC for us or else we can meet at the Bob Hope or elsewhere if someone has a good idea.  I'd say 1600 if that works?  Please post thoughts to comments so i know how many people will be there and where a good location will be.  Thanks everyone, sorry for the change.

Monday, November 15, 2010

WOD - 20101116

Five Rounds for Time -
10 L Pull Ups
20 Kettlebell Swings (32kg/24kg)
30 Wallball Shots (20#/14#)

If you can't perform L Pulls, substitute one regular pull up and one knees to elbows for every pull.  Post time to comments.  Compare to 20100531.

I won't be at the gym today...good luck to all and see you Wednesday night!

Sunday, November 14, 2010

WOD - 20101115

100 Box Jump Burpees

You can end the burpee on the box or stop and jump to the box, but either way the standard is chest and thighs on the floor at the bottom, open hips, straight legs, and hands over head at the top of the box.

Post time to comments, i'm flying and won't be around all day :-(

i'd like to have a meeting on Wednesday night at the gym at 1700 to talk about the future of CFM - how do we get our own space, who can step up and coach and when, and who is interested in competing in the games.  Please do what you can to make it.  I'd like as many people as possible there.


Saturday, November 13, 2010

WOD - 20101114

Remember when we had the gym space?  That was awesome!!

Five rounds for max reps of:
Body weight bench press

There is no time component to this workout.  Seriously, rest as much as you like.  I'll be at the Northside Gym at 1600.  Post weights and reps for each round to comments.

Friday, November 12, 2010

WOD - 20101113

Rest Day