20111101

For those of you that did not show Monday night!!

Intervals

Row 8x250m

Rest 45 seconds between intervals

We will not be meeting tomorrow, but this WOD will be easy to do at any of the base gyms.

Post time to comments. We will be meeting up again on Wednesday.

WOD - 20111031

Jess, We will miss you, this one's for you!

Happy Halloween!

Warm-Up

Run

10-15 min of your favorite MWODs,

then, 3..2..1..go!

WOD

"Cindy" on Wheels!

20min AMRAP

5 Pull-Ups

10 Push-ups

15 Squats

and yup, a tire pull/drag with 1/2 your body weight!

CFMHQ @ 0600 and 1645

Post your comments, but please proof read first!

~Be on the lookout for info on schedule change!

WOD 20111030

Great Job CFM, and awesome support with the fundraising!!!

REST DAY!!

Mobility and Flexibilty

Rest and Recover

Check your Nutrition

Post time and comments!

WOD 20111029

Thanks for the Support and the money you have raised CF Mildenhall!!

WOD

"Grace"

135# Clean and Jerks, 30 Reps

- While wearing pink!

Use 95#, 65# or a broomstick as needed.

CFMHQ @ 1000

Post time, weights, and comments!

WOD 20111028

MWOD 2 min of:

Paleo Chair

The Pigeon

Shoulder

WOD

Max Effort Box Jump

Followed by:

6rds of:

15 Push-ups

10 Sit-ups

60m Shuttle Run

CFMHQ @ 0600 and 1630

Post height, comments and your favorite color!

WOD - 20111027

SUPER K8...you will be missed!!

SKILLWORK

Quality time with your PVC!

Clean and Jerk

WOD

"TABATA your ass off" - Super K8

8 rounds of each, only rest allowed is moving to next one...10secs

Squats

KBs 24#/16#

Wall-Balls 20#/14#

Double Unders

Post MWOD

Shoulder Mobility

Ben's Hammy Band

CFMHQ 0600 and 1630

Post time, comments, or your fair well wishes to SuperK8!!

WOD 20111026

REST DAY

Work on Mobility and Flexibility

Find a MWOD for an area you felt you needed to work on the last 3 days!

Bring it to the group on Thursday!!

Enjoy your rest day!

Post comments

20111025

"Kramer"

15-20 min Mobility WOD

Then...

Push Press 1-1-1-1-1

Push Jerk 1-1-1-1-1-1

We want you to work up in weight but not at the cost of form.

Meet up at 0600 and 1630.

Post weight to comments.

20111024

Classic.

4 Rounds For Time:

Prowler Push

10 Tire Flips

20 Wallballz

30 Kettlebell Swings

Meet up at 0600 and 1630.

Post time to comments.

20111023

Prowler FUN !!!

We are meeting at 1600.

Post Fun to comments.

WOD - 20111023

REST DAY

Enjoy your rest day!

Mobility and Flexibility

CFMHQ will be closed

Unit 1 Gym, Bury St Edmunds 10-12

A group of us will be going to Unit 1 for a CF session with trainer Olly Goddard.

Directions and Info on Unit 1 here

Post comments

20111021

Diane:

21-15-9

Deadlift

Handstand Push-ups

Meet at 0600 and 1630.

Post time to comments.

WOD 20111020

The Mary Scott!

Warm-up

Reach 1 min of L-Sit Holds

2min of Hollow Rocks

Mobility WOD 2min

Paleo Chair

Ben's Hammy Bands

The Pigeon - box or floor

WOD - The 10's

Box Squat - 65-70% 1rm

2x2x2x2x2x2x2x2x2x2 (10x2) 45sec rest

Followed by

AMRAP 10min:

10 wall balls

10 toes to bar

10 box jumps 20" or the Big Tire (like Mary!!)

CFMHQ - 0600 and 1630

Post weights, time, comments, or suggestions for Ben's costume!

20111019

Crazy Jen Pre-Crossfit

Warmup: Burgener warm up

20 min AMRAP:

15 power snatch 75/55

12 OHS

9 Pullups

Meet up at 0600 and 1630.

Post rounds to comments.