WOD - 20110701

Run 5km

Arrange meet ups on your own or time yourself...next class will be Saturday morning.  Post time to comments

WOD - 20110630

For Time

Run 800m
30 Handstand Push Ups
Run 800m

Meet at CFMHQ at 0600.  Post time to comments

WOD - 20110629

REST DAY!

WOD - 20110628

One Up Deadlifts

Perform one deadlift the first minute, two the second, three the third, and so on until you fail to complete the prescribed number of deadlifts in the minute.  How heavy?  Make the bar equal to your bodyweight...who will make 20 minutes??

Meet at CFMHQ at 0600.

Post number of completed rounds to comments.

WOD - 20110627

Learn more about the Paleo Diet.



 
For Time -

100 Sumo Deadlift High Pulls (44/33)
50 Thrusters (44/33)
30 Pull Ups

This is a modified "Jackie"...see how you get on.  Meet at CFMHQ at 0600, post time to comments.

WOD - 20110626

Clean and Jerk, 1RM

Take 30 minutes to find your 1RM Clean and Jerk.

Followed by -

AMRAP in 3 minutes of -

5 Pull Ups
10 Push Ups

Meet at CFMHQ at 1600.  Post C&J weight and rounds/reps to comments.

WOD - 20110625

REST DAY!

WOD - 20110624

Front Squat

5-5-5-5-5

Followed by -

Tabata Toes to Bar

Meet at CFMHQ at 0600

Post weights and total number of toes to bar to comments.

WOD - 20110623

“Michael”

3 Rounds For Time:

Run 800m

50 Back Extensions

50 Situps


GHD Sit Ups are optional.  Meet at CFMHQ at 0600.  Post time to comments

WOD - 20110622

AMRAP in 20 Minutes
10 Bodyweight Deadlifts
20 Squats
30 Double Unders


For the deadlifts, use a weight equal to your body weight. If you cannot do double unders, substitute no push up burpees or 4:1 ratio of single unders.

Meet at CFMHQ at 0600.  Compare to 20100613.  Post rounds/reps to comments.

WOD - 20110621

REST DAY!

I will be leaving Mildenhall in less than a month.  If anyone would like to take over ownership of CrossFit Mildenhall, please let me know as soon as possible.  A few of you have expressed interest, but before I transfer ownership, I'd like to know what your plan is for equipment, space, programming, classes, insurance, etc.  I will ensure that WOD's are programmed until the end of Jul, regardless of whether or not someone takes over the gym.  If no one takes over by then, 31 Jul will be the final day of CrossFit Mildenhall.  Thank you to everyone that's made this a reality; I hope we find a way to keep it going.

-Chief

WOD - 20110620

"Cherry Picker"

One Round of Tabata Squats (8x20/10)
Run 400m
One Round of Bottom to Bottom Tabata Squats
Run 400m
One Round of Tabata Squats

The tabata rounds will occur at 0:00, 8:00, and 12:00 into the workout.  One round of tabata is 8 sets of 20s work followed by 10s rest.  Bottom to bottom means you rest in the squated position, not the standing postion.  The faster you run, the more rest you'll get before the next round of tabata.  Score is lowest number of squats for one set.

Meet at CFMHQ at 0600.  Post score and thoughts about the workout to comments.

WOD - 20110619

Just Say NO!

Death by 10 Meters
With a continuously running clock, sprint ten meters the first minute, 20 meters (down and back) the second, thirty the third, and so on and so forth until you are unable to complete the number of 10 meter down and back efforts required for the round.

Meet at the track at 1600...if it's raining badly, we will go to CFMHQ, but swing by the track first.

Post rounds completed to comments

WOD - 20110618

Back Squat

3-3-3-3-3

Two chances tomorrow...CFMHQ at 0900 and again at 1700.  Post weights to comments.

WOD - 20110617

REST DAY!

WOD - 20110616

For Time -

20 Ring Dips
25 Pull Ups
30 Sit Ups
35 Burpees
30 Sit Ups
25 Pull Ups
20 Ring Dips

Meet at CFMHQ at 0600.  Post time to comments.

WOD - 20110615

Ladies and Gentlemen - The Grumpadillo

1RM Jerk

Find your best jerk...it can be behind the neck or in front and push jerk or split.

Followed by -

For Time -

100 Back Extensions

100 GHD Sit Ups

Split up any way you like.

Post weights and times to comments.  Meet at CFMHQ at 0600. 

WOD - 20110614

From "The Joint" in New Orleans

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Compare to MainSite WOD 10 June.  Meet at CFMHQ at 0600.  Post time to comments.

W2S - ME Front Squats

WOD - 20110613

Congrats to Jason Lemke for His Regional Performance

REST DAY

WOD - 20110612

For Time -

Run 1600m
21 Pull Ups
21 Push Ups
21 Squats
Run 800m
15 Pull Ups
15 Push Ups
15 Squats
Run 400m
9 Pull Ups
9 Push Ups
9 Squats

Meet at CFMHQ at 1600.  Post time to comments

WOD - 20110611

Wear Your Big Socks!

Deadlift

1-1-1-1-1-1-1

Meet at CFMHQ at 0900...post weight to comments.

WOD - 20110610

Currently Residing in the "Where are They Now" File

Five Rounds for Time -

10 Overhead Squats (135/95)
10 Clapping Push Ups

Meet at CMFHQ at 0600. 

Post time to comments.

WOD - 20110609

REST DAY!

WOD - 20110608

http://pd.crossfit.com/games/video/Games2011_MikkoDayBeforeEuRegionals.wmv

"Half Mikko"

Five 400m sprints with 90 seconds of rest between.

Post times to comments...Mikko did 10 at 70-72 seconds a piece.  Good luck

WOD - 20110607

"Fran"

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

Post time to comments.

WOD - 20110606

Power Clean

1-1-1-1-1-1-1

Power clean is from the floor, as heavy a rep as you can manage...post weights to comments.

WOD - 20110605

REST DAY!

WOD - 20110604

For Time -

Run 400m
10 Squats
50 Double Unders
Run 400m
20 Squats
40 Double Unders
Run 400m
30 Squats
30 Double Unders
Run 400m
40 Squats
20 Double Unders
Run 400m
50 Squats
10 Double Unders

Sub for Double Unders is Burpees or Single Unders at 4:1 ratio (200, 160, 120, 80, 40)

Post time to comments.

WOD - 20110603

Max Effort Push Press

Spend 20 minutes finding your single rep max effort for the push press.  Once found, perform at least four sets of one rep at 90% or higher of that weight.

Followed by - 

AMRAP in 4 Minutes of - 
10 KB Swings (M-24kg, W-16kg)
10 Knees to Elbows

Post weights and rounds/reps to comments. 

WOD - 20110602

K8 the GR8!

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Blame Chris, this was his idea...post time to comments.  I'll be home in a week :-)