20120401

REST DAY

Any Open Gym time will be updated on the Facebook Group Chat and on here.

20120331

Saturday

OPEN GYM 1000

• Make Up a WOD
• Mobility and Flexibility
• Skill Work
• Join a WOD with someone else!

Post Comments or your thoughts on Open Gym!

20120330

Beach Party with Blind Folded Pinata....

That's how we roll!!

Friday Fun

WarmUp

Group Dynamic - starts within 5min of posted times

WOD - 

Bear Crawl - 100m To hangar door and back / or side of hangar

50 Box Jumps 24/20

Farmers Carry - 200m To opposite side of hangar+back / to tanks+back

100 Double Unders

Tire Drag - 200m

50 Situps

Bear Crawl

Buy Out: 29 Bear Complex with 45/35/PVC for Heather's Bday Goat!

See ya at 0545 and 1700

Post Times!

20120329

Warm Up

Run 400m, 3min of Double Unders/Practice

then 6x Deadlift, 6x Hang Power Cleans, 6x Front Squats; Use 45#/35# bar

WOD

Take 20mins to find 

Max Effort CLEAN

5x3x1x1x1

Followed by,

21 - 15 - 9

Knees to Elbows (K2E)

Push Ups

KB swings 24/16kg

See Ya at 0545 and 1700

Post new 1RM and time to comments

20120328

WarmUp - Starts 5min after posted time!
3rds of 200m run, 3x Tire Flips, 7 wall ball shots

Mobility
5 way Shoulder: Video Here
Wall squats/splits

WOD

Complete 10 Rounds of

10 GHDs
15 Squats
20 burpees

Scaling/Modifying will be at the gym

See ya at 0545 and 1700

Post time to comments

20120327

WarmUp
Group Warm up starts 5min after posted times

WOD
ME Push Press
5x3x1x1x1x1

Followed by
5 rds of AQAP (as quickly as possible)
20 push-ups
20 pull-ups

Scaling/Modifying will be available at the gym!

See ya at 0545 and 1700

Post new 1RM to comments...

20120326

Tires = Fun!

A job well done by everyone during the 2012 CF Games Open. 

Back to Work Monday

Skill Work

Hand Stand Push Ups

Get-Ups, max holds 

WOD

Over Head Squats (OHS)

5x5x5

Followed by

AMRAP 20min

10 HSPU

15 Deadlifts 135#/95#

Scaling will be available

See ya at 0545 and 1700

Post Comments..

20120325

Jill L. on 12.5

Rest Day


See ya on Monday!

20120324

12.5

Saturday

OPEN GYM 1000

Complete 

Open WOD 12.5

DEA Maltz Challenge

Make up a WOD 

Skill Work and Flexibility.

See ya at 1000

Post comments!

20120323

2012 Maltz Challenge

In honor of USAF MSgt Micheal Maltz

KIA during a rescue mission in Afghanistan on 23 April 2003.

Read more info HERE.

The Maltz Challenge will be the WOD for both times at 0545 and 1700

Warm Up

2min Jump Rope, group dynamics

Skill Work/ Phill's Bday Goat

Over Head Squats (OHS)

WOD: Malzt Challenge
Scaling and a team option (teams of 2) will be available!! 

400m Run

50 Pull-Ups

100m Firemans carry or 200m Farmers Carry (50lbs for men/25lbs for women)

50 Dips 

100 Pushups

50 Kness to Elbows

100 Situps

400m Run

Wear your shirts, come out and support, and help pay tribute to a fallen hero.

You can also complete the challenge during Saturday Open Gym @ 1000

Post time to comments

20120322

Warm Up
2min Jump/Row/Run
Group Dynamic Stretching

Skill / Mobility
Mobility - Front Rack and Hip Flexion
Skill work on any - Kipping Pull Up, Handstand Pushups, Ring/Parrallet Holds

WOD

Complete as reps as possible in 7 mins following the rep scheme:

3-6-9-12-15-18-21-24 and so on

Thrusters 100#/65#
Chest-to-bar Pull Up

Please review ROM standards for this workout here: CF Games Open 12.5

Scaling will be available

See ya at 0545 and 1700

Here is the video that demonstrates ROM standards.

20120321

Warm Up
Run/Row/Jump 2mins
Group Dynamic Warmup

WOD
Shoulder Press
5x5x5

METCON
4 Rounds of
10 Deadlift 155/115
20 Jumping Lunges

See ya at 0545 and 1700

Check out our blog on Facebook here. We  have a Group Chat page also, add us if your not on there.

Post Weight loads and time to comments.

20120320

Warm Up
2min row/jump, group dynamic stretching

WOD
Warm up and find your
Back Squat 1RM

Followed by:
3rds of
20GHDs
200m SPRINT!

See ya at 0545 and 1700 at the CFMHQ (hangar 803)

Post weights to comments.

20120319

MEET AT HARDSTAND  0545 and 1700...by the pullup bars

Buy In
100 Double Unders

WOD
Helen with a Shuttle!

3 Rds for Time of:
Shuttle Run the lenght of the Basketbal Court
21 KB Swings 24kg/16kg
12 Pull Ups

Meet at Hardstand Gym at 0545 and 1700

Post time and comments.

20120318

Sunday
OPEN GYM 3:00pm

- Open WOD 12.4

- Make Up a WOD

- Mobility and Skill Work


NOTE:
Monday WO Dwill be at the Hardstand Gym.
Check the Facebook Group Chat for updates...if your not on there...please add us!

Post Comments

20120317

Mel M. on the rope, and James M. on the rings

CrossFit Games Open WOD 12.4

OPEN GYM 1000

Choose which every applies to you...

WOD 12.4

Make up a WOD

Mobility or Skill Work

Post Comments 

20120316

Erica Falconbury goes after 12.4

Warm Up

Run/Row/Jump,  10 back extensions, squats, pushups, situps

Skill

Power Cleans

WOD

5 Rounds

20 Thrusters 95#/65#

400m Run

See ya at 0545 and 1700

Post time and comments

20120315

Kim, Jacq, Steph and Aric

Warm-Up

400m Run, 10 back extensions, 10 situps, 10 squats, 10 pushups

Skill Work

Practice
Muscle Up Progression or Kipping Pull Up

Open WOD 12.4

AMRAP 12 Mins

150 Wall Balls 20/14 to 10ft/9ft
90 Double Unders
30 Muscle Ups

Please read carefully and know the ROM standards. Check them out here: WOD 12.4

Scaling will be available at the gym.

See ya at 0545 and 1700

Sat/Sun Open Gym at 1000. If you can't make either times, please let us know!

Post Comments!

20120314

Getting a little MWOD in the AM!!

Warm Up
Run 400m/Row, then 2rds of 10 back extensions, 10 situps, 10 pushups, 10 squats

Skill Work
Thrusters - 25 Reps (Brenda's Bday Idea)
Use PVC, Dumbbell, Barbell, or Wall-ball

WOD

4 Rounds
400m Run
10 Ring Dips
20 Box Jumps 24"/20"

See ya at 0545 and 1700

Be smart about your recovery.

Post time and skill work to comments...

20120213

 

 Loook!!....No Bands!!! Good Work Kim Holder...5 Pull-Ups New PR!!

Warm-Up

Run 400m/Row then 2rds of 10 back extensions, 10 situps, 10 pushups, 10 squats w/pipe

WOD

OverHead Squats (OHS)

10 EMOTM for 5 mins

Intermediate / Advanced : 115#/95# From the ground

Beginner 75#/55# or empty bar/PVC pipe

METCON

4 Rounds

20 Double Unders (DU)

7 Handstand Push-Ups (HSPU)

7 Pull-Ups

See ya at 0545 and 1700

Warm-Up starts within 5min of posted times!

Posted weight loads and time to comments.

20120312

Phil and Billy go at 12.3

WarmUp 

Run 400m, then 2rds of 10 situps, 10 back extensions, 10 push-ups, 10 squats

WOD

Sumo Deadlift High Pull (SDHP)

Max Reps 5 mins

30s on / 30s off

75# / 55#

METCON

4rds of

400m Run

30 Sit-ups

30 Squats

See ya at 0545 and 1700

Post reps and times to comments...

20120311

Jill and Kim under the wire!

"You will disappointed if you fail, but you are doomed if you don't try..."

Sunday -- Open Gym

1000

Open WOD 12.3 

Make Up WOD

Active Rest Day

If you need to meet at a different time to do 12.3, please let us know. 

Jill Lemieux is running her first Half Marathon tomorrow. She has a fund raising site supporting Cancer Research for her run. 

http://www.runningsponsorme.org/jilllemieux

20120310

 James Moser

Saturday - Open Gym

1000

WOD 12.3

or

Make up a WOD

or 

Active Rest

Sunday will also be Open WOD at 1000.

If you need to arrange a different time let us know so we can meet you. 

20120309

WarmUp
Run, 2rds of 5 Pushups, 10 lunges, 10 squats, Run

BACK SQUAT
3x3x3

Followed by

10rds
6 Strict Pull-Ups or with lightest resistance band possible
9 Ring Dips or Max ring holds
Scaling will be done at the gym.

WOD 12.3 competitors please be ready to go at 5:45pm.

John Singleton will be doing his 12.3 at 8:00pm. If anyone wants to do it then, your more than welcome to.

See ya at 0545 and 1700....or 2000 with John Singleton

Post Weight Loads to comments

20120308

Warmup
2 rds of 200m run, 10 squats with OH pipe, 10 Abmat situps, 10 Pushups, 200m Run
Starts within 5min of posted times

Skill/Mobility
Press, Push Press, Push Jerk, Split Jerk

WOD
Open WOD 12.3
Scaling will be available at the gym: Not for competitors!

AMRAP 18mins

15 Box Jumps 24/20
12 Push Presses 115/75 
9   Toes to Bar

WOD 12.3 ROM standards and demonstrations HERE.


Please let us know when you plan to do 12.3.

See ya at 0545 and 1700

Post results to comments

Thanks Phil Trujillo for the video!
Kipping Knees-to-Elbow & Toe-to-Bars from Again Faster on Vimeo.

20120306

Kim, Fathia, and Amanda 

getting some DL's

Warm UP

3rds of 1 min Jump Rope (DU or singles) and 5 WBs

Mobility

Shoulder and Overhead Flexibility

WOD

21 - 15 - 9

Front Squats 135#/95#, From the ground

Bar jump Burpees

-Scaling will be available at the gym

See ya at 0545 and 1700

Post time to comments....and sign up for the burpee challenge

20120306

The Deadlift Set-Up

Warm Up

4 Rds of: 1 Strict pull up, 5 GHD Situps, 10 OHS w/pvc; 

DEADLIFT

5x5x5

Followed by - Scaling will be provided at the gym

4rds

30 KB Swings

20 Wall Balls

10 Pull Ups

400m Run

See you at 0545 and 1700

Don't forget to sign up for the Burpee Challenge!

Post weight loads and time to comments.

20120305

Warm-Up
Light Bear Complex

Push Press
2x2x2x2x2x2

Followed by

5 Rounds
3 Muscle Ups
7 Pistols Left Leg
7 Pistosl Right Leg

Scaling as needed.

See ya at 0545 and 1700.

Be ready to go within 5mins of posted times

Post weights and time to comments.

20120304

Open gym 1000

WOD 12.2

Please contact us if you plan to come in.
Post comments.

20120303

Jacques M. getting some Snatches!

OPEN GYM 

Sat at 1000 and 1530

Sun at 1000

WOD 12.2 

or

Make up WOD

Sunday at 1000 will also be Open Gym for WOD 12.2 or make up WOD; please let us know if you plan on coming or if you want to re-do at a different time than posted. We want to give everyone an opportunity to complete and submit their scores. 

K Starr on Mobility for WOD 12.2 video here (Games WOD 12.2 Prep and Mechanics)

20120302

FRIDAY FUN

Warmup begins 5min after posted time

Then,

Complete 7 Rounds of

3 Deadlifts

3 Hang Power Cleans

*Penalty for dropping the bar during a round

*Work up the heaviest weight possible

*Rest as needed between rounds

*If you let go of the bar during a WOD, count the penalty and immediately do 5 Burpees

See ya at 0545 and 1700

WOD 12.1 Friday 1700, Sat 1000, and Sunday ? Contact us to set a time.

Post Comments, time, and Penalties to comment