WOD - 20101215

Rest Day

WOD - 20101214

The New Box

Three Rounds for time of

30 Kettlebell swings, 32kg/20kg
30 Box jump, 24/20 inch box
30 Double Unders
30 Burpees
30 Wall ball shots, 20/14 pound ball

Meet at the Hardstand Fitness Center at 0600

Warm Up

Three rounds
10 Handstand Push Ups
10 Chest to Bar Pull Ups
10 Toes to Bar
10 One Leg Squats (5 each leg)

Post time to comments.  Also post to comments what you think of the single class set up and if you've done any of the extra credit or weakness WODs.  Someone had a suggestion of possibly moving to a M-F schedule instead of a 3 on, 1 off, please post your thoughts.

Thanks!

WOD - 20101213

Max Effort Overhead Squat

Work your way up in weight using sets of 3 until you can't complete 3 reps, then work up with single reps until you find your 1RM for the day.

Followed by -

AMRAP 6 mintues
10 Push Ups
20 Squats

Extra Credit -

3 Rounds of Tabata Double Unders

Warm Up -

Elbow to Instep
Scorpions
Spidermans
20 Squats
20 Vertical Jumps
20 Push Ups
3 Shuttle Runs

 I'll be at the new building at 0800.  Post weights and rounds/reps to comments.

WOD - 20101212

A Carful of new floor

Five Rounds for Time -
5 Cleans, 135lb/95lb (that's a squat clean, folks)
10 Burpees
Run, 400m

Meet at the new site (no name yet) at 1600, we'll warm up together so please be on time.  Bldg 788 is the first parking lot on the right after you pass the recycling plant driving west from the back gate...it's marked by two black boxes.  It's the same place you turn to enter the bazaar when they use the flightline if that's helpful.  If you get lost, call someone...but it's really pretty easy to find.  It matches the picture i posted the other day.  Hope to see you there.

Post time to comments

WOD - 20101211

Rest Day!

WOD - 20101210

Run 5Km
Team Mildenhall Fun Run at 1500 at the Hardstand Gym...no class in the morning, sorry...it's just a run people, you don't need a coach :-P

Have fun, but run hard...post time to comments

Sunday we'll workout in the new building.  Anyone interested in helping set it up on Saturday, please let me know...directions will be posted with the WOD on Saturday night.  3-2-1-Go!

WOD - 20101209

New Home Starting This Weekend

Five Rounds for Time -
20 Pull Ups
Walking Goblet Lunges (30 Steps)
Men use 32kg, Women use 16kg kettlebells for goblet lunges.

Warm Up -
We'll warm up as a group, please be on time

I'll be at the Hardstand at 0600...post time to comments. Compare to 20100707.

WOD - 20101208

50 Kettlebell Swings
10 Wallballs
40 Kettlebell Swings
20 Wallballs
30 Kettlebell Swings
30 Wallballs
20 Kettlebell Swings
40 Wallballs
10 Kettlebell Swings
50 Wallballs

Rx for men is 32kg kettlebell and 20lb ball, women is 20kg and 14lb.  The goal is continuous movement, so scale accordingly.  Meet at the Hardstand, warmed up and ready to go at 0600.

Warm up with 100 doubleunders, then three rounds-
5 Handstand Pushups
10 Pull Ups
20 Squats

Weakness WOD 20101208

Hang Power Clean
1-1-1-1-1-1-1
or
Run 5km
or
300 Double Unders for time

WOD - 20101207

Rest Day

If you can help with the move, please meet at the hangar at 1700.  Good news, the new place has heat :-)

WOD - 20101206

10 Rounds for time 
10 Toes to Bar
20 Push Ups
30 Squats

Warm up with three rounds
5 Handstand Push Ups
10 Pull Ups
20 Walking Lunges

Weakness WODs
Row 10km or
Bench Press 5x3 or
Deadhang Weighted Pull Ups 10x1 or

Hardstand at 0600.  Post time to comments

WOD - 20101205

Canadian Regional WOD

Double Unders

50-40-30-20-10

Burpees

10-10-10-10-10

We'll do a group warm up starting at 1600 at the Northside Gym followed by this awesome WOD.  Sounds like a pretty easy little Sunday.

Post times to comments

WOD - 20101204

ME Jerk

Warm up (we'll do it as a group, don't worry) and then find your 1RM jerk.  It can be split jerk or push jerk and in front or behind the neck, your choice.  After you find that 1RM, jerk at least five times (single reps) at 90% or more of your 1RM

Followed by your weakness-

8 x 100m sprints
or
8 x 2 deadlifts (95% of 1RM)
or
8 x 1 minute handstand holds (against the wall is okay)

i'll be at the hangar at 1000.  Post weights and weakness WOD to comments.

WOD - 20101203

Rest Day

WOD - 20101202

It was fun while it lasted :-(

Run

Warm up with 3 minutes of double unders, 30 squats, and 30 walking lunges then run four sets of five laps of the Hardstand track with three minute rest in between.  If you can't make it to the Hardstand, use 800m for the five laps.  Meet at the Hardstand (upstairs) and be warmed up and ready to run at 0600.  Post times for each effort to comments.