WOD - 20110228

Box Squats
1-1-1-1-1-1-1

Use a box that's about 1" below parallel.

Followed by -

100 Push Ups
100 Sit Ups
100 Squats

Break up the reps/exercises any way you want, just get to 100 of each as fast as you can.

Meet at CFMHQ, warmed up and ready to squat at 0615.  Post weights and time to comments.

WOD - 20110227

"Grip and Griff"


For time -
200m plate carry
800m run
400m backwards run
800m run
400m backwards run
200m plate carry

Men use 45lb bumper plate, women use 25lb. You may carry the plate in any manner you choose. After you carry the plate 200m, complete "Griff" and finish with another 200m plate carry.

Meet at CFMHQ at 1600...post time to comments.

W2E - Run/Row 10km

WOD - 20110226



Are You Ready!?!?!  See rest day's post for details


Clean Up, Aisle One!

Every minute, one the minute, do one more clean than the minute before until you fail.  Start with one the first minute, two the second, and so on.  Go for at least 15 minutes.  If you fail before then, complete your round and start your next set at the top of the next minute.  Don't even ask because you know they're squat cleans.  Men 95lbs/Women 65lbs

Followed by -

5 Rounds of -
10 GHD Sit Ups
10 Hyperextensions
10 Push Ups

Unusual time for tomorrow - 1500 at CFMHQ...sorry for the shake up.

Post rounds complete and time to comments.

WOD - 20110225

It's a sweat angel, trust me

Rest Day

The CrossFit Games Open Sectionals start 15 March and run for six weeks with an event each week.  CrossFit Mildenhall will have official qualifying events every weekend.  If you are interested, please let me know so we can make sure we're prepared for everyone that wants in.  Thanks!

WOD - 20110224

Fight Gone Bad (CFM Style) 


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do 5 rounds total for 29 minutes total.

The stations are:


Wall-ball: 20/14 pound ball, 10 ft target
Sumo deadlift high-pull: 75/55 pounds
Box Jump: 24/20" box
Push-press: 75/55 pounds
Double Unders


The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep.

Meet at CFMHQ, warmed up and ready to fight at 0610.

W2S - DE Front Squat @ 65% of 1RM 10 sets of 2

W2E - 5 x 100m Sprints, rest as needed

WOD - 20110223

Push Press
1-1-1-1-1-1-1

Meet at CFMHQ, warmed up and ready to press at 0610.

Post weight to comments.

WOD - 20110222

Front Squat
1-1-1-1-1-1-1

Followed by -

AMRAP in 5 minutes
5 Deadlifts (275/175)
20 Double Unders

W2E - 4x800m sprint, rest as needed

Meet at CFMHQ, warmed up and ready to squat at 0610.

Post weight and rounds/reps to comments

WOD - 20110221

Rest Day

WOD - 20110219-20

Mystery Weekend

Starting tomorrow at 1000 followed by Sunday session at 1500 we will have a weekend of workouts...games style!

You will be given the workouts one at a time, keeping score along the way.  From 10-12 Saturday and 15-17 on Sunday you will live the life a CrossFit games athlete.  Question is, are you ready??

Meet at CFMHQ to find out.

3-2-1-GO!!

WOD - 20110218

1RM Clean

You have 20 minutes to find your 1RM clean...yes that's a squat clean

Followed by -

AMRAP in 6 minutes

50 Double Unders
25 Knees to Elbows

Meet at CFMHQ - warm up and be ready to clean at 0615

W2S - DE Box Squat12 sets if 2 reps at 65% of 1RM.  Rest 45-60s between efforts.

W2E - Run/Row 5km

WOD - 20110217

Rest Day

WOD - 20110216

"Elizabeth"

Three rounds 21-15-9 of

Clean (135/75lbs)
Ring Dips

W2S - ME Board Press

Meet at CHMHQ at 0600 for warm up...WOD starts at 0620 w/15 min time limit.

WOD - 20110215

AMRAP in 20 mins

10 Thrusters (95/65)
10 Box Jumps (24/20)
10 Sit Ups

W2E - 5 x 800m (Rest as needed)

Meet at CFMHQ and be ready to roll at 0615...post rounds/reps to comments.  Sorry about the picture, something's gone wrong with my computer.

WOD - 20110214

Happy V-Day

Three Rounds, 21-15-9

Deadlift (225/155)
Pull Ups
Push Ups

For those of you wondering, that's a round of 21, a round of 15, and a round of 9...that's all :-)

Meet at CFMHQ, get warmed up, and be ready to go by 0615.

W2S - ME Platform Deadlift

Post time to comments

WOD - 20110213

Rest Day

WOD - 20110212

Saturday Surprise

Meet at CFMHQ at 1000 and you will be told the WOD or WODs.  I will post them on the blog later in the day.  If you have the time and can block off two hours, you will get multiple WODs.

Hope to see you there...elements class at 0900.

WOD #1
You have six minutes and no more to complete the following -
Run 800m
1RM Ground to Overhead

You may not set up the bar ahead of time...run, put your plates on the bar and lift from ground to overhead using any method you like (clean and jerk, snatch, power clean and jerk, etc.).  You can make as many attempts as you like, but you only have 6 minutes.  Score is heaviest single rep.

WOD #2
5 Rounds for Time of
50 Double Unders
30 Kettlebell Swings (24kg/16kg)
10 Toes to bar

15 minute time limit...score is time or AMRAP in 15 minutes if you don't complete the WOD.

WOD #3
Tabata Wallball (20/14)

Score is total reps
WOD #4
"Cindy"
AMRAP in 20 minutes
5 Pull Ups
10 Push Ups
15 Squats

Score is total rounds/reps
We took about 20 minutes rest between sets...all four WODs should be complete within two hours.

WOD - 20110211

Run 5km

No meet, just get out and run!  Post time to comments

WOD - 20110210

Clean and Jerk

With a continuously running clock, perform 1 C&J the first minute, 2 the second minute, 3 the third minute and so on until you can't complete all the reps in required for that minute.  Can you make it to 15 minutes?  Rx'd weight is 135lb for men and 95lb for women.  Power cleans are allowed and you may use any form of jerk you like.  The weight must begin on the floor for each rep.

W2S - DE Front Squat 10-2 at 75% of 1RM

I think someone will be there w/Paul tomorrow morning so meet at CFMHQ at 0600, but please check for comments from Paul before you leave.

Post number of completed rounds to comments.

WOD - 20110209

Rest Day

WOD - 20110208

Hang Snatch
1-1-1-1-1-1-1

W2S - ME Floor Press

W2E - 4 x 800m Run/1000m Row
Rest 1 minute between efforts

Meet at CFMHQ 0600.  Elements class at CFMHQ at 0700.  Post weights to comments.

WOD - 20110207

Good Luck on Getting Another Ring, Packers!  -From Everyone at CFM :-)

"CrossFit Total"

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

No workout in the morning, I'll be at CFMHQ at 1700.

W2S - ME Box Squat

Post weights to comments

WOD - 20110206 - IMPORTANT CHANGE!!!!

"CrossFit Mildenhall PT Test"

Run 800m

100 Push Ups

Run 800m

100 Sit Ups

Run 800m

W2E - Run/Row 10km or bicycle 40km

W2S - DE Close Grip Bench Press 8x3 at 65% of 1RM

i CANNOT open the gym today...i had an emergency run to LHR...sorry.

If someone else that has a combo can meet there, perhaps Paul can run the class; otherwise, you can meet at the track or the gym or somewhere.

Sorry everyone!!

Post time to comments

WOD - 20110205

Rest Day!

Elements Class 0900 at CFMHQ


Is Aaron Rodgers going paleo???

WOD - 20110204

1RM Power Snatch
Take minutes to find your best single rep power snatch.

Followed by-

Five rounds for time
50 Double Unders
20 Push Ups
Meet at CFMHQ and get warmed up...we snatch at 0600 sharp.

W2S - DE Front Squat 10 x 2 reps at 70% of your 1RM

Post snatch weight and rounds/reps of metcon to comments

WOD - 20110203

As Many Reps as Possible in Five Rounds -

Bodyweight Deadlift
Rest as needed between rounds

Followed by -

AMRAP in 5 Minutes of -

5 Thrusters (95lb/65lb)
10 Knees to Elbows

W2E = 6x100m sprints (rest as needed between efforts)

Meet at CFMHQ and be ready to start your deadlifts at 0610...If you are going to run for warm up, please bring something reflective so you don't die from something other than burpees.

Post total reps/rounds for both exercises to comments

Elements class starts at 0700 at the same place (Bldg 788)

WOD - 20110202

Five Rounds for Time -

Run 400m

20 Ring Dips


W2S - ME Close Grip Bench Press

W2E - Four Rounds

Run/Row 3 mins
Rest 2 mins

February Warm Up -
Burpee Challenge Burpees
Run 800m
Three rounds of
10-20 Pull Ups
10-20 Handstand Push Ups
10-20 GHD Sit Ups
10-20 Back Extensions
10-20 Reverse Hypers

Meet at CFMHQ, do Feb's warm up and be ready to go at 0610.  For workouts that include the same exercises as the warm up, you can skip those exercises in the warm up if you want to.  For today's WOD there is running so if you want to skip the running in the warm up that's fine.

Post time to comments

WOD - 20110201

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.” -V Lombardi

Rest Day

Elements class starts Thursday at 0700...anyone want in?