REST DAY
Gym will be open at 0600 and 1600
Recover and Recharge
Make up a WOD
Flexibility and Mobility
Monday, August 15, 2011
Sunday, August 14, 2011
WOD - 20110815
Banner goes up at the new CFMHQ!
"Isabel"
For Time:
Snatch 135 lbs, 30 Reps
Use 95 lbs, 65 lbs, or broomstick as needed.
300 Double Unders for time
Post Isabel load and times to comments.
Saturday, August 13, 2011
WOD - 20110814
DEADLIFT - 1RM
Followed by
One Up Hands Up-Push Ups
Perform one up push ups every 30 seconds until failure...push up standard will be to lift both hands off the ground between every rep (ala The Games). So it's 1 push up in the first 30 seconds, 2 push ups in the next 30 seconds, 3 push ups, and so on til you can't complete the required number of reps in 30 seconds.
Post Deadlift Weight and Push Up rounds to comments...
REMINDER: CFM Meeting at 1700
Friday, August 12, 2011
WOD - 20110813
"ELIZABETH"
21-15-9
Clean 135 (w/squat)
Ring Dips
CFMHQ @ 0900
Post times and comments
Thursday, August 11, 2011
WOD - 20110812
REST DAY
If we get a space, this is going on the door...who's ready to up the ante?
CF Mildenhall Meeting - 14 Aug, Sunday @ 1700
We would like to have a meeting on Sunday after the 1600 WOD. Please hang around after or just come for the meeting. Bring your ideas and comments on CFM, our new space, participating in UK affiliate competitions, or whatever is on your mind. If you can't make it, feel free to comment or email the FB page.
Hope to see you there, and bring someone!
Thanks.
Wednesday, August 10, 2011
WOD 20110811
OVERHEAD SQUAT
1RM
Warm up then find your 1RM Overhead Squat
METCON! - Determined by weather...
Ready to go by 0615 and 1610 @ CFMHQ (directions on WOD 20110807) !
Post Weight to Comments
Tuesday, August 9, 2011
WOD 20110810
FOR TIME:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg/12kg
50 Walking Lunge steps
50 Jumping pull-ups
50 Kettlebell swings, 16kg/12kg
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45lbs
50 Good Morning, 45lbs
50 Wall ball shots, 20lb/14lb ball
50 Burpees
50 Double unders
50 Push press, 45lbs
50 Good Morning, 45lbs
50 Wall ball shots, 20lb/14lb ball
50 Burpees
50 Double unders
Meet at Hardstand Gym at 0600 and 1600...by the pull-up bars!
Warm-Up
500m Row
Elbow to instep, spiderman, scorpion
3 sets of:
10 pushups
10 squats
10 situps
Post time to comments.
Monday, August 8, 2011
WOD - 20110809
Box Squat
2-2-2-2-2-2-2-2-2-2
Ten sets of two repetitions of box squat with one minute rest in between sets. Use less than 70% of your 1RM box squat if known or less than 55% of your 1RM back squat. Work on moving quickly without rocking.
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
0600 and 1630 CFMHQ - Contact Tony or Ben if you need to go at a different time.
Post squat weight and Annie time to comments.
2-2-2-2-2-2-2-2-2-2
Ten sets of two repetitions of box squat with one minute rest in between sets. Use less than 70% of your 1RM box squat if known or less than 55% of your 1RM back squat. Work on moving quickly without rocking.
Courtesy of http://www.crossfit.com/
Followed by -
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
0600 and 1630 CFMHQ - Contact Tony or Ben if you need to go at a different time.
Post squat weight and Annie time to comments.
Sunday, August 7, 2011
Saturday, August 6, 2011
WOD - 20110807
Five rounds for max reps of:
Body weight bench press
Pull-ups
Meet at 1600 at NEW CROSSFIT MILDENHALL HQ!
Post time to comments.
We are now located at Bldg 803. It is on the South Side of the base right across from the Subway and Mini-Shoppette. Our times are still the same, 0600 and 1600 during the week, and Sat 0900 and Sun 1600.
Times may change in the future depending on mission requirement for the building that we now have. We will post any time changes to the FB page and to this website.
Main Gate: Make a left and continue around perimeter road. At first Stop Sign make a right, follow the curve to the right, bldg 803 will be on your left.
South Gate (Hardstand): Go straight thru intersection. Follow the curve to the right, bldg 803 will be on your left.
Thursday, August 4, 2011
WOD - 20110805
Clean and Jerk
1RM
Warm up then you will have 20 mintues to find your 1RM Clean and Jerk. This is a full squat clean with either a push jerk or split jerk...it's up to you. Go until you miss a 'reasonable' amount of times.
Followed by -
1RM
Warm up then you will have 20 mintues to find your 1RM Clean and Jerk. This is a full squat clean with either a push jerk or split jerk...it's up to you. Go until you miss a 'reasonable' amount of times.
Followed by -
Courtesy of USCrossFit
"Karen"
150 Wall Balls for time
Men use 20lb and women use 14lb medicine balls. There will be a 15 minute time limit for this WOD.
Post C&J weight and Karen time to comments.
Tony will pick the where and when...good luck
Wednesday, August 3, 2011
Tuesday, August 2, 2011
WOD - 20110803
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Can't wait to see the bronze fonz in a couple weeks!
Meet at CFMHQ at 0600. Tony is the man!!
Monday, August 1, 2011
WOD - 20110802
Pan Seared Sirloins - Grass fed and organic of course :-)
"Cindy"
As Many Rounds As Possible in 20 minutes of
5 Pull Ups
10 Push Ups
15 Squats
Post rounds/reps to comments.
Meet at CFMHQ at 0600 for my last WOD with CFM :-(
Post rounds/reps to comments.
Meet at CFMHQ at 0600 for my last WOD with CFM :-(
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