20111101

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

Intervals

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.

WOD - 20111031

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

Happy Halloween!

Warm-Up

Run

10-15 min of your favorite MWODs,

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

WOD

"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!

WOD 20111030

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

REST DAY!!

Mobility and Flexibilty

Rest and Recover

Check your Nutrition

Post time and comments!

WOD 20111029

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

WOD

"Grace"

135# Clean and Jerks, 30 Reps

- While wearing pink!

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

CFMHQ @ 1000

Post time, weights, and comments!

WOD 20111028

MWOD 2 min of:

Paleo Chair

The Pigeon

Shoulder

WOD

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!

WOD - 20111027

SUPER K8...you will be missed!!

SKILLWORK

Quality time with your PVC!

Clean and Jerk

WOD

"TABATA your ass off" - Super K8

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

Squats

KBs 24#/16#

Wall-Balls 20#/14#

Double Unders

Post MWOD

Shoulder Mobility

Ben's Hammy Band

CFMHQ 0600 and 1630

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

WOD 20111026

REST DAY

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

20111025

"Kramer"

15-20 min Mobility WOD

Then...

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.

20111024

Classic.

4 Rounds For Time:

Prowler Push

10 Tire Flips

20 Wallballz

30 Kettlebell Swings

Meet up at 0600 and 1630.

Post time to comments.

20111023

Prowler FUN !!!

We are meeting at 1600.

Post Fun to comments.

WOD - 20111023

REST DAY

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

20111021

Diane:

21-15-9

Deadlift

Handstand Push-ups

Meet at 0600 and 1630.

Post time to comments.

WOD 20111020

The Mary Scott!

Warm-up

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!

20111019

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.

20111018

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

REST DAY!!!

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

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

Then,

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!


Quote:
Super K8 - "EffYo sweetness Tony"

WOD - 20111015

See Jill Press!

Skillwork

2-3rds

7-RH Turkish Getups

7-LH Turkish Getups

7 Hand stand pushups or hold for a 1min

Then,

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"

20111015

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

WOD

Skill Work

Push Jerk w/PVC

Strength

Front Squat

5x5x5

Push Jerks

5x5x5

METCON

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 info...click here.

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

WOD - 20111014

REST DAY!!

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!)

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#

Pull-Ups

KB Swings 24#/16#

Burpees - Body weight..sorry no scale!

Ring Dips

Situps

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

CFMHQ

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 comments...in your language of choice!!

WOD - 20111011

MWOD

10 min of Mobility WODs

Then,

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!

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

REST DAY!!

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!

WOD 20111009

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

Overhead Squats

5-5-5

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

then...

TIRE PULLS and DRAGS!!!

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

wod 20111008

Olly Goddard

Coach, Unit 1 Gym and Crossfit Fenrir

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!

1000-1200

Unit 1 Gym

Kempson Way

Bury St Edmunds

Suffolk

IP32 7AR

http://unit1gym.com/index.html

Post time and any comments, or not!

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!

WOD - 20111006

REST DAY!!!

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!

WOD 20111005

10 Min MOBWOD

Then...

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.

WOD - 20111004

SuperK8 and Stacey G.

DEADLIFT

3 x 3 x 3 x 3 x 3

Metcon:

9min AMRAP

5 T2B

7 box jumps

9 KB/DB swings - 24#/16#

CFMHQ

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!

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

REST DAY!!
Enjoy your Rest Day!

Work on Flexibility and Mobility - Find a new MWOD

Active Rest - Enjoy a sport

Post comments!