20120630

Saturday:
We are moving the last of the equipment from the old place starting at 0900. Your time and help would be greatly appreciated. it should only be about an hour if we get help.

Followed by: ???? it will be fun!


Sunday: REST DAY


Post your comments or questions

20120629

Billy Badass

We will meet at the Hardstand Gym.

100 Doubleunders

40 T2B

30 Burpees

20 KB Swings

10 Box Jumps

We will meet up at 0545 and 1700.

Post time to comments

20120628

Meet at Hangar 0545 and 1700

Deadlift
5x5x5

Followed by
7 AMRAP
7 snatches 75/55
5 clapping pushups
3 push press

Post weight and rds.

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20120627

                             

Meet at Hangar 0545 and 1700
Good weather means outdoor WOD! (Ryan, Stacey (+2), Leslie...etc)

Mobility Wednesday
Serious front rack and hip mobility
10-15mins

Followed by
15 min AMRAP
15 Front Squats 95/65
10 Situps

Post comments. 20 burpee penalty!

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20120626

Handstand Push Ups
3 EMOTM for 10 minutes

Followed by
7 Rounds for Time
10 KBs
25 Double Unders
3 Burpees

We will meet at the Hardstand Gym by the pull up bars
0545 and 1700

20120625

Happy Monday

Back Squat
 5 -3 -1
*No more than 20 mins

Followed by
4 rounds of

200m Sprint
15 squats
200m Sprint

Rest 1 min in between rounds.

Meet at the Hangar at 0545 and 1700

Post weights and times to comments

20120624

Saturday and Sunday

ACTIVE REST DAY

Post your local walk, run, hike, bike, swimming and climbing routes!

20120622

Friday Fun

Get your Sprint On

10 x 100m Sprints
no more than 1min rest in between

Followed by

5 x Max Effort Pull-Ups (strict or weighted)

We will not be having our regular class times , find a place and time in your day to complete.

Please post meet times on here or our chat on FB to get groups together.

Post 100m sprint times and # of pullups

20120621

Mobility
15 mins of
Hip and Shoulder work

WOD
Tabata Thursday!

Tabata = Max Effort for 8rds (20/10)

Tabata Situps
Rest 1 minute
Tabata Lateral Bar Jumps (must be elevated)
Rest 1 minute
Tabata Double Unders
Rest 1 minute
Tabata Pushups (chest to ground)
Rest 1 minute
Tabata KettleBell Swings 24/16

See ya at 0545 and 1700

Post total scores

20120620

"Nancy"

5 Rounds

400m Run

15 Overhead Squats

We will meet up at 0545 and 1700.

Post time to comments.

20120619

Skill
Power Clean, Hang Clean, Clean
20 mins

WOD - Get to know your Wall-Ball

For Time - AQAP
400m Run - With a wallball
50 squats
30 situps - yup you guessed it
WallBall Toss - lgth of hangar, up and down, 5 burpees each throw
30 situps - with your new friend
50 squats
400m run - with your BFF

Wall-Ball maybe subbed with weighted vest.

Dropping and Excessive rolling of the ball will result in a penalty!

Thanks for your patience in setting up the gym and getting all the equipment moved.

See ya at 0545 and 1700

Post your comments

20120618

Deadlifts
5x3x1

5 Rounds:
10 Push Press 95/65
10 KB Swings 24/16
50 Doubleunders


We will meet up at 0545 and 1700.

Post time and weight to comments.

Directions to the new gym have been posted to the Facebook Chat...or you can email me at work and I will send them to you.  benjamin.garmier@mildenhall.af.mil

20120617

Rest Day

See you Monday!!

20120616

Rest Day

20120415

FAMILY SPORTS DAY

Enjoy your favorite sport!

Go for a hike, run, walk, or a day out on the kayak!!


Open gym times will be posted as comments or on Facebook.


Post comments on your sport of choice!

20120614

Get your Grass Fed Beef at Christmas Tree Hill Farm 

in Feltwell.  Delicious and half the fat of normal grain fed beef.

Shoulder Press

3x3x3

Skill: 

Pull-ups...if you can't kip, work on it...if you can, work on strict.

For those of you who can do weighted...find you 1RM in weighted pullups.

We are trying to get a large volume of pull-ups completed.

We will meet up at 0545 and 1700.

Post weight to comments.

20120613

Via Crossfit

Football

100m Farmers Carry 45/25
400m Run
100m Farmers Carry
400m Run
100m Farmers Carry
400m Run
Every 2 min complete 5 Burpees


We will meet up at 0545 and 1700.


Post time to comments.

20120612

Skill/Strength

Single Leg Deadlift

3x3x3

Use DB, KB, Wallball if you need to work on balance and form.

followed by 

12 min AMRAP

7 KBs

7 Push Press 95/65

7 Toes 2 Bar (T2B)

See ya at 0545 and 1700

We will be looking for your assistance in moving our gym on Thursday, 14 June 2012. Good thing is we will be doing it during your workout times. We will move as much as we can during the AM and PM session. It will be a great day for Farmer's Carry!!

Post your comments

20120611

Who wants to suffer some this summer!!

We better get to planning our 3 Peaks Challenge then!!

Front Squats
3x3x3

"Mini Michael"

3 Rounds:
400m Run
25 Back Extensions
25 GHD Situps

Meet up at 0545 and 1700.

Post weight and time to comments.

20120610

No Workout Today...Gone Fishing

20120609

Rest Day

20120608

Skill:

Snatch Work

Then...

Helen

Three Rounds

400m Run

21 kettlebell swings 1.5 pood 

12 pullups

We will meet up at 0545 and 1700.

Post time to comments.

20120607

Deadlifts
5x5x5

Skill work:
Pistols

We will meet up at 0545 and 1700 in our normal place.

Post weight to comments.

20120606

Not all important days are remembered with a Holiday.

We will be meeting at the Hardstand Gym.

5 Rounds:

1 Bearcrawl (down basketball court and back)

15 Box Jumps

20 Situps

1 Shuttle Run

Meet at the Hardstand at 0545 and 1700.

Post time to comments.

20120605

WarmUp / Skill
Dynamic WarmUp
20x Bear Complex - Use empty bar, pipe, wallball...etc; Focus on form

WOD 
 Back Squat
5x5x5
Start with one set with empty bar and at least 2 sets of 10 before work sets

and then
5 rds for time
10 Wall-ball 20/14 to 10ft/9ft - every no rep adds up 2x tire flips after WOD
10 Toes 2 Bar (T2B)
10 Burpees

See ya at 0545 and 1700

Post weights and time to comments.

20120604

Push Press

3x3x3

15 AMRAP:

10 Pullups

15 Pushups

20 Situps

400m Run

We will meet up at 0545 and 1700.

Post weight and rounds to comments.

20120603

Have a nice Sunday.  

REST DAY!!

20120602

Rest Day

Have a good weekend.!!