WOD - 20110228

Box Squats
1-1-1-1-1-1-1

Use a box that's about 1" below parallel.

Followed by -

100 Push Ups
100 Sit Ups
100 Squats

Break up the reps/exercises any way you want, just get to 100 of each as fast as you can.

Meet at CFMHQ, warmed up and ready to squat at 0615.  Post weights and time to comments.

WOD - 20110227

"Grip and Griff"


For time -
200m plate carry
800m run
400m backwards run
800m run
400m backwards run
200m plate carry

Men use 45lb bumper plate, women use 25lb. You may carry the plate in any manner you choose. After you carry the plate 200m, complete "Griff" and finish with another 200m plate carry.

Meet at CFMHQ at 1600...post time to comments.

W2E - Run/Row 10km

WOD - 20110226



Are You Ready!?!?!  See rest day's post for details


Clean Up, Aisle One!

Every minute, one the minute, do one more clean than the minute before until you fail.  Start with one the first minute, two the second, and so on.  Go for at least 15 minutes.  If you fail before then, complete your round and start your next set at the top of the next minute.  Don't even ask because you know they're squat cleans.  Men 95lbs/Women 65lbs

Followed by -

5 Rounds of -
10 GHD Sit Ups
10 Hyperextensions
10 Push Ups

Unusual time for tomorrow - 1500 at CFMHQ...sorry for the shake up.

Post rounds complete and time to comments.

WOD - 20110225

It's a sweat angel, trust me

Rest Day

The CrossFit Games Open Sectionals start 15 March and run for six weeks with an event each week.  CrossFit Mildenhall will have official qualifying events every weekend.  If you are interested, please let me know so we can make sure we're prepared for everyone that wants in.  Thanks!

WOD - 20110224

Fight Gone Bad (CFM Style) 


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do 5 rounds total for 29 minutes total.

The stations are:


Wall-ball: 20/14 pound ball, 10 ft target
Sumo deadlift high-pull: 75/55 pounds
Box Jump: 24/20" box
Push-press: 75/55 pounds
Double Unders


The clock does not reset or stop between exercises. On call of "rotate," the athletes must move to next station immediately for good score. One point is given for each rep.

Meet at CFMHQ, warmed up and ready to fight at 0610.

W2S - DE Front Squat @ 65% of 1RM 10 sets of 2

W2E - 5 x 100m Sprints, rest as needed

WOD - 20110223

Push Press
1-1-1-1-1-1-1

Meet at CFMHQ, warmed up and ready to press at 0610.

Post weight to comments.

WOD - 20110222

Front Squat
1-1-1-1-1-1-1

Followed by -

AMRAP in 5 minutes
5 Deadlifts (275/175)
20 Double Unders

W2E - 4x800m sprint, rest as needed

Meet at CFMHQ, warmed up and ready to squat at 0610.

Post weight and rounds/reps to comments

WOD - 20110221

Rest Day

WOD - 20110219-20

Mystery Weekend

Starting tomorrow at 1000 followed by Sunday session at 1500 we will have a weekend of workouts...games style!

You will be given the workouts one at a time, keeping score along the way.  From 10-12 Saturday and 15-17 on Sunday you will live the life a CrossFit games athlete.  Question is, are you ready??

Meet at CFMHQ to find out.

3-2-1-GO!!

WOD - 20110218

1RM Clean

You have 20 minutes to find your 1RM clean...yes that's a squat clean

Followed by -

AMRAP in 6 minutes

50 Double Unders
25 Knees to Elbows

Meet at CFMHQ - warm up and be ready to clean at 0615

W2S - DE Box Squat12 sets if 2 reps at 65% of 1RM.  Rest 45-60s between efforts.

W2E - Run/Row 5km

WOD - 20110217

Rest Day

WOD - 20110216

"Elizabeth"

Three rounds 21-15-9 of

Clean (135/75lbs)
Ring Dips

W2S - ME Board Press

Meet at CHMHQ at 0600 for warm up...WOD starts at 0620 w/15 min time limit.

WOD - 20110215

AMRAP in 20 mins

10 Thrusters (95/65)
10 Box Jumps (24/20)
10 Sit Ups

W2E - 5 x 800m (Rest as needed)

Meet at CFMHQ and be ready to roll at 0615...post rounds/reps to comments.  Sorry about the picture, something's gone wrong with my computer.

WOD - 20110214

Happy V-Day

Three Rounds, 21-15-9

Deadlift (225/155)
Pull Ups
Push Ups

For those of you wondering, that's a round of 21, a round of 15, and a round of 9...that's all :-)

Meet at CFMHQ, get warmed up, and be ready to go by 0615.

W2S - ME Platform Deadlift

Post time to comments