Monday, October 31, 2011


For those of you that did not show Monday night!!

Row 8x250m

Rest 45 seconds between intervals

We will not be meeting tomorrow, but this WOD will be easy to do at any of the base gyms.

Post time to comments. We will be meeting up again on Wednesday.

Sunday, October 30, 2011

WOD - 20111031

Jess, We will miss you, this one's for you!

Happy Halloween!

10-15 min of your favorite MWODs,

then, 3..2..1..go!

"Cindy" on Wheels!

20min AMRAP

5 Pull-Ups
10 Push-ups
15 Squats
and yup, a tire pull/drag with 1/2 your body weight!

CFMHQ @ 0600 and 1645

Post your comments, but please proof read first!

~Be on the lookout for info on schedule change!

Saturday, October 29, 2011

WOD 20111030

Great Job CFM, and awesome support with the fundraising!!!


Mobility and Flexibilty

Rest and Recover

Check your Nutrition

Post time and comments!

Friday, October 28, 2011

WOD 20111029

Thanks for the Support and the money you have raised CF Mildenhall!!



135# Clean and Jerks, 30 Reps
- While wearing pink!

Use 95#, 65# or a broomstick as needed.

CFMHQ @ 1000

Post time, weights, and comments!

Thursday, October 27, 2011

WOD 20111028

MWOD 2 min of:
Paleo Chair
The Pigeon


Max Effort Box Jump

Followed by:

6rds of:

15 Push-ups
10 Sit-ups
60m Shuttle Run

CFMHQ @ 0600 and 1630

Post height, comments and your favorite color!

Wednesday, October 26, 2011

WOD - 20111027

SUPER will be missed!!

Quality time with your PVC!

Clean and Jerk

"TABATA your ass off" - Super K8

8 rounds of each, only rest allowed is moving to next one...10secs

KBs 24#/16#
Wall-Balls 20#/14#
Double Unders

Shoulder Mobility
Ben's Hammy Band

CFMHQ 0600 and 1630

Post time, comments, or your fair well wishes to SuperK8!!

WOD 20111026


Work on Mobility and Flexibility
Find a MWOD for an area you felt you needed to work on the last 3 days!
Bring it to the group on Thursday!!

Enjoy your rest day!

Post comments

Monday, October 24, 2011



15-20 min Mobility WOD


Push Press 1-1-1-1-1

Push Jerk 1-1-1-1-1-1

We want you to work up in weight but not at the cost of form.

Meet up at 0600 and 1630.

Post weight to comments.

Sunday, October 23, 2011



4 Rounds For Time:

Prowler Push
10 Tire Flips
20 Wallballz
30 Kettlebell Swings

Meet up at 0600 and 1630.

Post time to comments.


Prowler FUN !!!

We are meeting at 1600.

Post Fun to comments.

Saturday, October 22, 2011

WOD - 20111023


Enjoy your rest day!

Mobility and Flexibility

CFMHQ will be closed

Unit 1 Gym, Bury St Edmunds 10-12
A group of us will be going to Unit 1 for a CF session with trainer Olly Goddard.

Directions and Info on Unit 1 here

Post comments

Thursday, October 20, 2011





Handstand Push-ups

Meet at 0600 and 1630.

Post time to comments.

Wednesday, October 19, 2011

WOD 20111020

The Mary Scott!

Reach 1 min of L-Sit Holds
2min of Hollow Rocks

Mobility WOD 2min
Paleo Chair
Ben's Hammy Bands
The Pigeon - box or floor

WOD - The 10's

Box Squat - 65-70% 1rm
2x2x2x2x2x2x2x2x2x2 (10x2) 45sec rest

Followed by

AMRAP 10min:

10 wall balls
10 toes to bar
10 box jumps 20" or the Big Tire (like Mary!!)

CFMHQ - 0600 and 1630

Post weights, time, comments, or suggestions for Ben's costume!

Tuesday, October 18, 2011


Crazy Jen Pre-Crossfit

Warmup: Burgener warm up

20 min AMRAP:

15 power snatch 75/55
12 OHS
9 Pullups

Meet up at 0600 and 1630.

Post rounds to comments.


Don't forget to get your costumes for this weekend!!


Sorry for the late post. Tony was busy last night and I was really lazy.

Sunday, October 16, 2011

WOD- 20111017

Dead Jumps

MWOD - 2 min each station

Wall Splits
Couch Stretch - 2min each leg
The pigeon stretch - 2min each leg
Paleo Chair

Warm-up to 50-65% of your DL 1RM


For Time

12 Deadlifts 50-65%
10 Box Jumps 24# or Big Tire
9 Dead Lifts
20 Box Jumps
6 Dead lifts
10 Box Jumps
3 Deadlifts

CFMHQ 0600 and 1630

Which pic demonstrates good DL Setup; there will be a quiz!

Read the Article from CF Centurion here

Post weights, comments, and time...Por Favor!

Super K8 - "EffYo sweetness Tony"

Saturday, October 15, 2011

WOD - 20111015

See Jill Press!

7-RH Turkish Getups
7-LH Turkish Getups
7 Hand stand pushups or hold for a 1min


800m Buy-in!

3 Rds
20 Double Unders
15 Pull-Ups
10 Ring Dips
5x Thrusters 115#/85#

CFMHQ @ 1600

To post time, press 1; To post comments, press 2; To speak to an operator....

Quote of the day:
Mary Scott: "Yes, it was tough but we wouldn't love it if it was easy would we"

Friday, October 14, 2011


Old School...that hanger doesn't even exist anymore!! And I am the only one in this photo who is still at Mildenhall.


Skill Work
Push Jerk w/PVC

Front Squat
Push Jerks

Expect Prowler - with some added sweetness!!

Groups of 3
40m, go down pushing hi, come back pushing low. 70#/30#
Double Unders

1 on the prowler
1 double Unders
1 resting - in the up position!

Keep going until all in the group have done 6rds
Score is # of double unders!

CFMHQ @ 0900

A group will be at Unit 1 Gym, Bury St Edmunds, for a CrossFit class with Olly. (10am-12pm)
Directions and here.

Post weights, comments, or a brief message about what really makes you happy!!

Thursday, October 13, 2011

WOD - 20111014

CFM Dead Lift socks!

Enjoy Your Rest Day!

Some of us will be doing Team Mildenhall 5k @ 1530
Meet up at Hardstand Gym - Post if your gonna be there!

CFMHQ will be open at 0600
-Work on Mobility
-Make up a WOD

Post any comments on past WODs, 5k times...etc (yeah right, like your gonna post!)

Wednesday, October 12, 2011

WOD - 20111012

How do you think he got them up there...with a partner!!!

You + 1

2min each station, 10 sec rotation time...

Wall - Balls 20#/14#
KB Swings 24#/16#
Burpees - Body weight..sorry no scale!
Ring Dips
Tire Flips - Lady's...look up!
Ball Slams - 40#/30#

Score is combined max reps.
You can alternate or go at the same time.
Partners choosen by hat drawing.
No need to go in order

0600 - start at 0625, names picked at 0615...late arrivals go solo!
1630 - Start at 1655, names picked at 1645.

Post times, scaling and any your language of choice!!

Tuesday, October 11, 2011

WOD - 20111011

10 min of Mobility WODs


DEADLIFTS...oh yeah!

Body Weight Deadlifts - One Up every minute until failure.

Warm-up with at least 3 sets before you start..

CFMHQ 0600 and 1630

Post weight and comments...I double dog dare you!

Monday, October 10, 2011

WOD 20111011

As Many Rounds As Possible In 20 Minutes of:
45 Double-Unders
3 Hang Power Cleans 155/95
1 Push Jerk 155/95

Meet up at 0600 and 1630.

Post rounds to comments.

WOD - 20111010

Picture sourced from here.

Enjoy your:

-Rest Day

-Day off, and be happy its not a bank holiday in the UK!

-Sunny Day in England

Work on:

Mobility and Flexibility (Find a new MWOD)

Post your comments!

Saturday, October 8, 2011

WOD 20111009

Welcome back TIMA!!! Tony and I picked this WOD for you big guy!!!

Overhead Squats

These are work sets and do not include three warm up sets MINIMUM!!



3 forward and 3 backwards. Use half your body weight.
You can alternate each, and rest as much as needed in between pulls and drags...
Distance will be determined by weather!

CFMHQ: 1600

Post weight to comments

Friday, October 7, 2011

wod 20111008

Olly Goddard

We will not meet at CFMHQ!

Roadtrip....well a short one, but it will be good!!

If you would like to join us, a group of us will be attending:

CrossFit at Unit 1 Gym, Bury St. Edmunds

Trainer: Olly Goddard

£9 for Mobility training, Oly Lifting Technique Session and a kick-ass WOD!


Unit 1 Gym

Kempson Way

Bury St Edmunds


IP32 7AR

Post time and any comments, or not!

Thursday, October 6, 2011

WOD - 20111007

Reis!, Where you at!!

5 Rds

800m sprints (5 laps at Hardstand)

Rest 3 min

Try to stay within 5-10s of your previous run.

Meet at Hardstand Gym.

0600 - Get warmed up and ready for 1st run @ 0610

1630 - Meet at Hardstand unless otherwise posted.

Post times and comments...please, not all at once!

Wednesday, October 5, 2011

WOD - 20111006

Chile jumping on 'Dubs'

CFMHQ 1630: We will be moving the remainder of the gym to the new room. Your help would be greatly appreciated it.

What is a Goat?

A goat is an exercise that you don’t like to do…mainly because you are not good at it. When these exercises are posted, you come up with clever excuses not to come!!! What are these exercises???

Choose 2 or 3 and post them....or email them to us...just be honest!

Tuesday, October 4, 2011

WOD 20111005



1 Pullup on the min every min increasing by 1 Pullup every min
(1 pullup first min...2 second min....3 third min...etc.)

Continue until.... the last person does not get their pullups done in the minute.

Post completed minutes of pullups to comments.

Meet at 0600 and 1630.

Monday, October 3, 2011

WOD - 20111004

SuperK8 and Stacey G.


3 x 3 x 3 x 3 x 3

9min AMRAP
5 T2B
7 box jumps
9 KB/DB swings - 24#/16#

0600: Doors open 0550, bars moving at 0610
1630: Doors open a little early

Morning class - If you don't get a chance to do the METCON, we can always jump on the prowler before you leave!!

Post comments! They will be used for training and quality purposes!

Sunday, October 2, 2011

WOD 20111003

Tony and Mike lovin' this Mobility WOD.

Power Clean Technique Work w/Bar

For Time:

Double-unders- 50

Thrusters- 10

Double-unders- 40

Thrusters- 8

Double-unders- 30

Thrusters- 6

Double-unders- 20

Thrusters- 4

Double-unders- 10

Thrusters- 2

Weight for Thrusters 135/95

Post time to comments.

We are meeting at 0600 and 1430.

WOD - 20111002

Enjoy your Rest Day!

Work on Flexibility and Mobility - Find a new MWOD

Active Rest - Enjoy a sport

Post comments!