WOD - 20110701

Run 5km

Arrange meet ups on your own or time yourself...next class will be Saturday morning.  Post time to comments

WOD - 20110630

For Time

Run 800m
30 Handstand Push Ups
Run 800m

Meet at CFMHQ at 0600.  Post time to comments

WOD - 20110629

REST DAY!

WOD - 20110628

One Up Deadlifts

Perform one deadlift the first minute, two the second, three the third, and so on until you fail to complete the prescribed number of deadlifts in the minute.  How heavy?  Make the bar equal to your bodyweight...who will make 20 minutes??

Meet at CFMHQ at 0600.

Post number of completed rounds to comments.

WOD - 20110627

Learn more about the Paleo Diet.



 
For Time -

100 Sumo Deadlift High Pulls (44/33)
50 Thrusters (44/33)
30 Pull Ups

This is a modified "Jackie"...see how you get on.  Meet at CFMHQ at 0600, post time to comments.

WOD - 20110626

Clean and Jerk, 1RM

Take 30 minutes to find your 1RM Clean and Jerk.

Followed by -

AMRAP in 3 minutes of -

5 Pull Ups
10 Push Ups

Meet at CFMHQ at 1600.  Post C&J weight and rounds/reps to comments.

WOD - 20110625

REST DAY!

WOD - 20110624

Front Squat

5-5-5-5-5

Followed by -

Tabata Toes to Bar

Meet at CFMHQ at 0600

Post weights and total number of toes to bar to comments.

WOD - 20110623

“Michael”

3 Rounds For Time:

Run 800m

50 Back Extensions

50 Situps


GHD Sit Ups are optional.  Meet at CFMHQ at 0600.  Post time to comments

WOD - 20110622

AMRAP in 20 Minutes
10 Bodyweight Deadlifts
20 Squats
30 Double Unders


For the deadlifts, use a weight equal to your body weight. If you cannot do double unders, substitute no push up burpees or 4:1 ratio of single unders.

Meet at CFMHQ at 0600.  Compare to 20100613.  Post rounds/reps to comments.

WOD - 20110621

REST DAY!

I will be leaving Mildenhall in less than a month.  If anyone would like to take over ownership of CrossFit Mildenhall, please let me know as soon as possible.  A few of you have expressed interest, but before I transfer ownership, I'd like to know what your plan is for equipment, space, programming, classes, insurance, etc.  I will ensure that WOD's are programmed until the end of Jul, regardless of whether or not someone takes over the gym.  If no one takes over by then, 31 Jul will be the final day of CrossFit Mildenhall.  Thank you to everyone that's made this a reality; I hope we find a way to keep it going.

-Chief

WOD - 20110620

"Cherry Picker"

One Round of Tabata Squats (8x20/10)
Run 400m
One Round of Bottom to Bottom Tabata Squats
Run 400m
One Round of Tabata Squats

The tabata rounds will occur at 0:00, 8:00, and 12:00 into the workout.  One round of tabata is 8 sets of 20s work followed by 10s rest.  Bottom to bottom means you rest in the squated position, not the standing postion.  The faster you run, the more rest you'll get before the next round of tabata.  Score is lowest number of squats for one set.

Meet at CFMHQ at 0600.  Post score and thoughts about the workout to comments.

WOD - 20110619

Just Say NO!

Death by 10 Meters
With a continuously running clock, sprint ten meters the first minute, 20 meters (down and back) the second, thirty the third, and so on and so forth until you are unable to complete the number of 10 meter down and back efforts required for the round.

Meet at the track at 1600...if it's raining badly, we will go to CFMHQ, but swing by the track first.

Post rounds completed to comments

WOD - 20110618

Back Squat

3-3-3-3-3

Two chances tomorrow...CFMHQ at 0900 and again at 1700.  Post weights to comments.