20120501

Brenda K.

Warmup 
3rds 1 PVC Burgener Warm-UP, 5 Box Jumps

Skill Work - Snatch Complex
Partner up and alternate turns on the bar. Focus on the fast drop, land on the heels.
3x Power Snatch, Hang Squat Snatch, Squat Snatch 75/55
3x Power Snatch, Hang Squat Snatch, Squat Snatch add 10-20#/5-10#

WOD
9 - 7 - 5
Muscle Ups
Snatch 135/95

Scale for this WOD only: 
MUs = 15 PullUps, 15 Dips each round
or Use this version with a band --> Click Here do 10 each rd.

See ya at 0545 and 1700

Post Comments

20120430

ME - Deadlift
5x5x3x3x1

Followed by
3rds for Time
75 DU
25 GHDs
15 DeadLifts 225/185
Focus on your Form - Scale/Modify as needed.

See ya at 0545 and 1700

Post Comments

20120428

Jamison Mize

Great to have you here for the CF Fenrir and CF Mildenall 

Throwdown/Social

SMASH WODTACULAR <-- Words with Friends approved!!!

Saturday TEAM WOD 1000

For Time

• 400m Run
• 10 Wall Walks...Video Here
• 20 Burpees
• 30 Push Press  95/65 - Partners use same weight
• 40 Steps of Lunges (20ea leg)
• 40 Box Jumps  24/tire/20
• 30 Hang Power Cleans 95/65
• 20 Pull-Ups - No bands allowed; partners assisted if needed
• 10 Handstand Pushups
• 100 Double Unders

Teams of Two:
Partner 1 must complete total reps of each movement before partner 2 starts.

Partner 1 can't begin next movement unitl partner 2 is done.

Scale as Necessary, except where restricted

Team Costumes are mandatory, highly encouraged....etc!

Oh and on another note......

We saw two names and no times.....?

PM crew showed up and completed in the rain! Boooyaaa!!

20120427



"Kelly"

5 Rounds

400m Run
30 Box Jumps
30 Wallballs

We will scale as needed.

See everyone at 0545 and 1700.

Post time to comments

20120426

Mobility
Hip Flexion

WOD
5 Rounds of
3 min AMRAP
3 Power Cleans 135/95
6 Burpees
9 Squats
-Rest 1min after each AMRAP

Scale as needed, even if its an empty bar.

See ya at 0545 and 1700

Post total rounds for each AMRAP

20120425

Aarhus CrossFit (Denmark)

Wednesday

Skill Work

Muscle Ups

Muscle Up progession

Ring Dips, C2B Pull Ups

WOD

21-15-9

Deadlift 225/165

Toes 2 Bar

400m Run

WarmUp before and Scale as needed.

POST WOD
2rds
20 Wall-ball Russian Twist
10 Barbell rollouts-75#

Extra Credit will be up on the board!!

See ya at 0545 and 1700

Post Times to Comment

20120424

If you ordered one, send your payment to Jacques.

Tuesday

ROM Drills - 10 Bear Complex PVC or emtpy bar

WOD

Front Squats

3x3x3

3 warmup sets from the ground, then move to rack for heavier sets.

Use 60%-80% of 1RM, do not go to failure.

followed by

5 rds

10 weighted lunges, each leg

5   box jumps 30/24/ or tire

10 V Ups

Post WOD - If you have time!

10 tire flips

15 burpee pullups

See ya at 0545 and 1700

Post Comments <--- !!!

20120423

Monday

WOD
Press
3x5

followed by
3rds As Quickly As Possible (AQAP)
7 Push Press 115/75
14 Pushups
21 Double Unders

Post WOD
20GHD, 20K2E

See ya at 0545 and 1700

Post to comments

20120422

CrossFit Fenrir and CrossFit Mildenhall throwdown

After we overtook Nandos!!

Thanks Olly Goddard for hosting a great event. WODs were great, tough, and challenging. We all had a great time and can't wait for the next time.

It was great meeting everyone and hope to see ya'll soon!

WOD

Rest, Active Rest, or Sport of Choice.

If there is any Open Gym times they will be posted here or our group chat on Facebook!

20120421

Today is the Fenrir-Mildenhall Social (1 of 2)

Work starts at 1200 at CF Fenrir
Scaling will be offered at the gym!

WOD 1
I na 4 min window:
Find a 1RM Snatch, then immediately...

AMRAP 4mins
8 Box Jumps 30/20
8 HR Push Ups (hand release)

WOD 2
15-12-9
Squat Clean to Thrusters (135/95)
Perfect vertically KB Swings (32/24)

WOD 3
Max distance in 2mins
Sled Pull (2x20kg/15kg plates plus sled)

Then immediately:
Max Burpees in 2 minutes

Hope to see you all there today!
If you can't make it, post your scores here!!

20120420

Olly Goddard, CF Fenrir

Don't forget, Saturday 21 April from 1130-1400, Ipswich UK

Crossfit Fenrir and CrossFit Mildenhall Social + WODS

Directions :   CF Fenrir  Facebook Event: Here

Friday Fun!

"Fran-tastic"
21-15-9
Thrusters 95#/64#
Pull-Ups

Extra Credit 
6 x 200m sprints (to the trailer rest 30s-1min, sprint back)


If it is your Rest Day
Goat Day

See ya at 0545 and 1700

20120419

Ben! 

ROM Drills

3rds 10x Med Ball Cleans (may use 45#), 10x T2B, 5 HSPU

WOD

Clean and Jerk

5x3x2x2x2

-work to heaviest set, with proper form; watch each other.

Extra Credit - If you have time!

1. 5 x 30s On / 30s Off

KettleBell Swings - Max reps w/o dropping

Grab a heavier KB than you usually use.

2. 3 x 2min Planks

See ya at 0545 and 1700

Post C & J Load and extra credit.

20120418

Skill Work - Focus on form and depth
EMOTM for 10mins
Use 75#/55#
-1 Snatch Deadlift
-2 Power Snatches
-3 Overhead squats

Followed by
8min AMRAP
- 8 Wallballs
- 8 Pull-ups
- 8 ring dips

Post WOD Option 1
3rds
20 Partner Wall Ball situps
20 Flutter kicks

20120417

Tuesday

Warm Up
Group - Dynamic Stretching

WOD
Box Squat
3x3x3x3x3x3x3x3 - increase load each set

followed by
4 x 400m Sprints Max Effort - 3min rest in between
To the trailer and back from the Trees! Dress for the occassion!!

See ya at 0545 and 1700

Post comments and times..

20120416

Farewell to Chris Walsh!

Thanks for all your help with CFM, your truly an inspiration and you will be missed!

Good Luck in your new adventure!

DeadLift
3x3x3

Followed by
3,6,9,12,15,21
Burpees
Box Jumps 24/20 or Tire
KBS 24/16

Post WOD
3rds
10 T2B
10 Hollow rocks
10 back extension

See ya at 0545 and 1700 <-- sorry late post!

20120414

Saturday 1000

WOD

"Bring a Snack" - Farewell to Chris Walsh

Make up a WOD

Central Manchester Games Make Up

20120413

Friday

Mobility
Calf Stretch
Foam Roller
Squats with the bands

Skill Work
Rope Climbs - 15 mins

WOD - Central Manchester Games WOD #3

10min AMRAP
150 Double Unders
100 Wall-Balls

Post WOD
Tabata Row - max distance
8rds of 20s on/10s off

Scaling and progression will be available at the gym.

See ya at 0545 and 1700

20120412

Inspired by Phil T's FB post about Palaeolithic life expectancy!

Potential future WOD: Catch your next meal with your bare hands!

Thursday 

Mobility

Russian Twists 30

Pass thru - 20

Wall squats/splits - 2min each

Paleo Chair - work to 2min hold

WOD

Back Squats - Get Low, Go Heavy

5x5x5x5

Followed by - AQAP

10,9,8,7,6,5,4,3,2,1

Pull Ups

Box Jumps 30"/24"

Post WOD 

3x 20 Abmat Situps, 1min plank, 10 back extensions

See yat 0545 and 1700

Post comments, recommendations...or what makes you smile!!

20120411

12 people on tires would have been a sick pic! Great job everyone!!

Wednesday

Mobility
Front Rack - Bands
Scorpion, Iron Cross, Hip Flexion Lunge

Skill Work - 15 Mins
Kipping Pull Up

WOD- Central Manchester Games #2

12min AMRAP

6 Power Cleans 50kg/35kg
4 Push Presses 50kg/35kg
10 Toes 2 Bar (T2B)

Progression and Scaling will be available at the gym

See ya at 0545 and 1700

20120410

Wish we had a camera for today's session...everyone did great!!

Tuesday

Mobility
Hammy Band
Good Mornings

WOD
Deadlift - Find a new 5RM
5x5x5
Beginners: Stay at 50%-60% of body weight for 5x5x5

Followed by
6 rounds of
20 Double Unders
5 Tire Flips
10 KB Swings 24/16

Post WOD
2rds
10 K2E
20 Wall Ball side to side

See ya at 0545 and 1700

20120409

Hope everyone had a great Easter Weekend!

Mobility
Shoulder ROM (passt thrus, bands..etc)
Wall Squats, wall splits, paleo chair

Skill:
Snatch - Burgener Warm-Up 3x
Snatch Balance 3x3x3  (focus on dropping)

WOD: CrossFit Central Manchester Games WOD 1

AMRAP 6 Mins

10 Power Snatches (35kg/25kg)
10 Burpees
10 box jumps

See ya at 0545 and 1700

20120206

Friday Fun

3rds of "Race Gone Bad"

1 minute each exercise and 1 minute rest between rounds

Row (for calories)
Double Unders
Box Jumps
10m Shuttle Sprints
Jumping Lunges

See ya at 1000

Post total reps to comments.

20120405

Anthony T.

Warm Up
Run400m/Row 500, 20 Pass thru's; 2x 9 squats, 6 Box Jumps, 3 HSPU

Skill Work
3rds of PVC, 5 shoulder press, 5 push press, 5 push jerks
Move up to empty bar or 75/55

ME Push Jerk
Find new 1RM Push Jerk
1x1x1x1x1

Followed by
1000 Double Unders
or
15 min AMRAP

See ya at 0545 and 1630

Post new 1RM to comments

Don't Forget tomorrow we have two opportunities for 5Ks; 

Team Mildenhall Fun at 1500
Phil Myers 5K at RAFL at 1100

20120404

WarmUp
200m Run, 3rds of 10 squats, 10 burpees, 10 situps

Mobility
Hip Flexion

WOD
Tabata Time!

8rds 20s On 10s Off :
Wall-Balls
KettleBell Swings
Toes 2 Bar
10m Sprints

See ya at 0545 and 1700

Post total reps to comments

20120403

Bring your Dead Lift Socks!

WarmUp

Starts 5min after posted times

Mobilty 

Hammy Band, Iron Cross, Scorpion

WOD

Take 20min to find:

Deadlift 1RM

followed by:

21-15-9

OHS -115/95

Pull Ups

See ya at 0545 and 1700

Post new weights to comments

20120402

SSgt Bradly T. Ring (March 29, 1985 - April 2, 2011)

A member of the 95RS with duty at the 488th IS at RAF Mildenhall, England. Bradley was a friendly, passionate, and funny guy who was a part of CrossFit Mildenhall and always kept the goup laughing. His humor and spirit will forever be a part ofus and he will never be forgotten. R.I.P Brad. 

WarmUp

200m run 20 Pass Thrus, 20 Leg Swings,
25 Jumping Jacks, mtn climbers, situps, squats
Mobility
Front Rack with Bands and then PVC
Wrists Stretch

Skill
Hang Cleans: Use 75#/65# 45#/35#
EMOTM for 5 Min:  3 Deadlifts 3 Hang Cleans

WOD - "Ring"
5 Rounds for Time

15 Power Cleans  135#/95#
50 Double Unders
400M Run

See ya at 0545 and 1700

Post your comments!