Wednesday, August 31, 2011

WOD - 20110901


Recover and Recharge

Flexibility and Mobility

Make up a WOD

CFMHQ will open at 0600 & 1630

At 1630, we can sure use your help to move equipment out of the gym. New flooring will be installed, so if you really liked that hard carpet...sorry! You can consider this "Active Rest".

Tuesday, August 30, 2011

WOD 20110831


Three rounds,
21-15- and 9 reps, for time of:
95-pound Thruster

Doors open at 0550 and 1620.

Post times to comments:

Monday, August 29, 2011


My favorite Nancy.
The Reagan type.


Five rounds for time of:
400 meter run
65/95 pound Overhead squat, 15 reps

Meet us at 0600 or 1630.

Post time to comments:

Sunday, August 28, 2011

WOD - 20110829

Three Angles of the Squat

1RM Back Squat
Take 20min to find your one repetition maximum back squat

Followed by-

AMRAP in 9 minutes of :
50 Double-Unders
25 Burpees

0600 - Doors open at 0550
1630 - Doors open a little earlier.

Post weight and Metcon time to comments.

Saturday, August 27, 2011

WOD - 20110828


Chef "Jacques" Gusteau

Recover and Recharge

Work on Flexibility and Mobility

CFMHQ will not be open.

Enjoy your weekend!

Friday, August 26, 2011

WOD - 20110827

Grier - 0. Jump rope - 1.

Five rounds for time of:
Run 800 meters
32/24 Kettlebell swing, 30 reps
Pull-ups 30 reps


Three rounds for time:
Run 400 meters
24/16kg Kettlebell swing, 21 reps
12 Pull-ups/Jumping Pull-ups

Thanks to Darrin Muhr at RAFL HAWC for lending us KB's.

Meet at CFMHQ @ 0900

Mary dubbed this day as "Paint your Kettle Bell day"

Tomorrow after the WOD we would like anyone who can to join us for lunch at La Hogue (local farm shop cafe). It should be a great outing and will give everyone a chance to enjoy a great place to do some paleo grocery shopping. Directions will be provided at the WOD or you can follow someone who knows their way there.
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Thursday, August 25, 2011

WOD 20110826

Bench Press, 1RM

Warm up and then find your one repetition maximum on the bench press.

Followed by -

Push Press 2-2-2-2-2-2-2-2-2-2

Use 50% of your Bench 1RM and complete two rep
s every 30 seconds for ten rounds.

Meet at CFMHQ at 0600 or 0900.

Wednesday, August 24, 2011

WOD 20110825


5 Pull-ups, 10 Push-ups, and 15 Squats every minute on the minute.

Continue for 30 minutes. If you fall behind the clock...DON'T STOP...continue for 30 minutes and count how many rounds you can complete.

If you have completed this before then add +1 rep to each exercise. i.e. 6 Pull-ups, 11 Push-ups, 16 Squats each minute.

BIG CHANGE: Everyone who is doing this WOD meet at the Hardstand Gym (Big Gym) at 0600 or 1630.

Tuesday, August 23, 2011

WOD 20110824


Recharge and Recover

Work on Mobility and Flexibility

-Make up WOD

-Technique Practice

- Interested in CrossFit!! Want to join us?


0600 - Gotta be out by 0655, doors open 0550

1630 - If you want to a little earlier/later, we'll probably be there...just post time

Monday, August 22, 2011

WOD - 20110823


In memory of SSg Joshue Hager, United States Army, who was killed Thursday, February 22, 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007 (c/o

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups


0600- Doors open at 0550, ready to go by 0615

1630 - If you want to go a little earlier/later, we'll probably be there...just post time

Post time and weights to comments.

Sunday, August 21, 2011

WOD - 20110822


Five rounds for time of:
Run 400 Meters
30 box jump 24 inch box
30 wall ball shots, 20lb ball

1630 ( if you want to come a little earlier/later, we’ll probably be there…just post time)

Post time to comments

Saturday, August 20, 2011

WOD - 20110821

Cara Hipskin, CrossFit Santa Cruz


135 pound Clean and Jerk, 30 Reps

Scale as needed...this workout should be done in under 6 minutes.

Followed by -

100 Burpees for time

CFMHQ @ 1600

Post times for both to comments

Friday, August 19, 2011

WOD - 20110820


Recharge and Recover

Work on Mobility and Flexibility

No scheduled gym time, BUT... if interested it can be!!

-Make up WOD

-Technique Practice

- Interested in CrossFit!! Want to join us?

0900, Only if requested and confirmed by posts in comments.

Thanks, have a great rest day!

Thursday, August 18, 2011

WOD - 20110819

Front Squat - 1RM

Warm up then find your one repetition maximum in the front squat. Then 4 sets of 1 rep @ 90% of 1RM; rest 3-5min between efforts.

CFMHQ 0600 & 1600

Post weights to comments

Wednesday, August 17, 2011

WOD - 20110818

"Product of McGhee"

"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.

CFMHQ @ 0600 and 1600

Post total reps from all 32 intervals to comments.

Tuesday, August 16, 2011

WOD - 20110817

AMRAP in 30 minutes of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

First posted on CrossFit main site on 15 Apr 2010. Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga.

CFMHQ @ 0600 and 1600
Post # of rounds and weight to comments.
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Monday, August 15, 2011

WOD - 20110816


Gym will be open at 0600 and 1600

Recover and Recharge

Make up a WOD

Flexibility and Mobility

Sunday, August 14, 2011

WOD - 20110815

Banner goes up at the new CFMHQ!


For Time:

Snatch 135 lbs, 30 Reps

Use 95 lbs, 65 lbs, or broomstick as needed.

Followed by:

300 Double Unders for time

CFMHQ 0600 & 1600

Post Isabel load and times to comments.

Saturday, August 13, 2011

WOD - 20110814


Followed by

One Up Hands Up-Push Ups

Perform one up push ups every 30 seconds until failure...push up standard will be to lift both hands off the ground between every rep (ala The Games). So it's 1 push up in the first 30 seconds, 2 push ups in the next 30 seconds, 3 push ups, and so on til you can't complete the required number of reps in 30 seconds.

CFMHQ @ 1600

Post Deadlift Weight and Push Up rounds to comments...

REMINDER: CFM Meeting at 1700

Friday, August 12, 2011

WOD - 20110813



Clean 135 (w/squat)

Ring Dips

CFMHQ @ 0900

Post times and comments

Thursday, August 11, 2011

WOD - 20110812


If we get a space, this is going on the door...who's ready to up the ante?

CF Mildenhall Meeting - 14 Aug, Sunday @ 1700

We would like to have a meeting on Sunday after the 1600 WOD. Please hang around after or just come for the meeting. Bring your ideas and comments on CFM, our new space, participating in UK affiliate competitions, or whatever is on your mind. If you can't make it, feel free to comment or email the FB page.

Hope to see you there, and bring someone!


Wednesday, August 10, 2011

WOD 20110811



Warm up then find your 1RM Overhead Squat

METCON! - Determined by weather...

Ready to go by 0615 and 1610 @ CFMHQ (directions on WOD 20110807) !

Post Weight to Comments

Tuesday, August 9, 2011

WOD 20110810

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg/12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45lbs
50 Good Morning, 45lbs
50 Wall ball shots, 20lb/14lb ball
50 Burpees
50 Double unders

Meet at Hardstand Gym at 0600 and the pull-up bars!

500m Row
Elbow to instep, spiderman, scorpion
3 sets of:
10 pushups
10 squats
10 situps

Post time to comments.

Monday, August 8, 2011

WOD - 20110809

Box Squat

Ten sets of two repetitions of box squat with one minute rest in between sets. Use less than 70% of your 1RM box squat if known or less than 55% of your 1RM back squat. Work on moving quickly without rocking.

Followed by -

50-40-30-20 and 10 rep rounds of:

0600 and 1630 CFMHQ - Contact Tony or Ben if you need to go at a different time.

Post squat weight and Annie time to comments.

Sunday, August 7, 2011

WOD - 20110808

The Scottish Highlands


Saturday, August 6, 2011

WOD - 20110807

Five rounds for max reps of:
Body weight bench press


Post time to comments.

We are now located at Bldg 803. It is on the South Side of the base right across from the Subway and Mini-Shoppette. Our times are still the same, 0600 and 1600 during the week, and Sat 0900 and Sun 1600.

Times may change in the future depending on mission requirement for the building that we now have. We will post any time changes to the FB page and to this website.

Main Gate: Make a left and continue around perimeter road. At first Stop Sign make a right, follow the curve to the right, bldg 803 will be on your left.

South Gate (Hardstand): Go straight thru intersection. Follow the curve to the right, bldg 803 will be on your left.

Thursday, August 4, 2011

WOD - 20110805

Clean and Jerk

Warm up then you will have 20 mintues to find your 1RM Clean and Jerk.  This is a full squat clean with either a push jerk or split's up to you.  Go until you miss a 'reasonable' amount of times.

Followed by - 

Courtesy of USCrossFit


150 Wall Balls for time

Men use 20lb and women use 14lb medicine balls.  There will be a 15 minute time limit for this WOD.

Post C&J weight and Karen time to comments.

Tony will pick the where and when...good luck

Wednesday, August 3, 2011

WOD - 20110804

Rest Day

Tuesday, August 2, 2011

WOD - 20110803

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Can't wait to see the bronze fonz in a couple weeks!
Meet at CFMHQ at 0600.  Tony is the man!!

Monday, August 1, 2011

WOD - 20110802

Pan Seared Sirloins - Grass fed and organic of course :-)

As Many Rounds As Possible in 20 minutes of
5 Pull Ups
10 Push Ups
15 Squats

Post rounds/reps to comments.

Meet at CFMHQ at 0600 for my last WOD with CFM :-(