WOD @ Marine Hangar 0530, Wed, 29 Feb 2012

Wall Ball Shots from Again Faster on Vimeo.


WOD WILL BE AT THE MARINE HANGAR ON TEXAS AVE.  DO NOT BE LATE!  WARM UP WILL START AT 0530 SHARP.

1 x CrossFit Six Zero Warm Up
10 x wall ball shots

Met Con:
TEAM WOD (3 or 4 athletes)

150 pull ups
200 push ups
400 wall ball shots

Rules- only 1 person can work at a time on pullups/pushups. Pullups must be completed before pushups. Wall ball shots may be completed at any time and can have any number of people working on them. 15 min cap.

Tuesday, 28 Feb 2012

On your own practice double unders.  You must learn this skill.  It will broaden our future workouts.  Please practice on your own time. 

0530, Monday, 27 Feb 2012

400 m run
1 x Six Zero Warm Up

Double trouble:

500 m row for time and OHS  (while you are waiting for rower work on your squat and OHS)

Met Con:
Tabata Push up / Toes to bar
200 m run
Tabata Push up / Toes to bar
400 m run

0530, FRIDAY, 24 FEB 2012

WARM UP:
250 M ROW
HMD X 4
10 BACK EXT
10 SHOULDER PASS THROUGH
10 AIR SQUAT WITH PVC OH
10 PUSH UP
10PULL UP
10 SIT UP

STRENGTH:
WEIGHTED PULL UP
3 X 10

MET CON:

0530, Wed, 22 Feb 2012

Warm Up:
400 m run
2 minute of jump rope
HMD x 4
2 Sets of the following:
10 pull up
10 sit up
10 air squat
10 walking lunge

Met Con:
5 rounds
400 m run
20 burpees
20 sit ups

0530, Tuesday, 21 Feb 2012

Warm up:
800 m run
HMD x 4
10 pull up
10 sit up
10 box jump

Clean and Jerk:
6 x 4 x 2 x 2 


Skills:
Pull ups
Double Unders

0700, Monday, 20 Feb 2012

Warm up:
400 m run
HMD x 4
15 pull up
15 sit up
15 double unders 
15 back extension
15 air squat
15 shoulder pass through with PVC

Met Con:
800 m run
50 SDHP (# Your choice) top of each min 10 lateral jumps over bar
800 m run

0530, Friday 17 February 2012

Warm up 800 m run Hmd x 4 2sets of 10 pull up 10 back extension 10 box jump 10 knees to elbow Met Con 20-15-10-15-20 Overhead squats Box jumps Push ups

0530, Monday, 13 Feb 2012

Warm up:
250 m row
HMD x 4
The following x 2:
10 pull up
10 med ball sit up
10 air squat

Strength:
Push Press - 1 x 1 x 1 x 1

Met Con:
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135#/95#)
Push ups

1100, Saturday, 11 Feb 2012

I understand if you can't make it.  Time is later due to work schedule.  Hope to see you there, if not, catch you Monday.  Have a great weekend!

Warm up:
200 m run
20 double under or attempts
10 box jumps
HMD x 4
10 ring pull ups
10 air squat

Met Con:
"Helen"
3 rounds for time:
400 m run
21 KB swings (1.5 pood)
12 pull ups

NO WORKOUT FRIDAY

SEE YOU SATURDAY, TIME TBD

0530, Thursday, 9 Feb 2012

CrossFit One World Movement Library - The Front Squat from crossfitoneworld on Vimeo.

Warm Up:
250 m row
HMD X 4
15 pull up
15 push up
15 air squat
15 back extensions
15 ammo can thruster

Strength: Weighted Pull: 2 x 2 x 2

Met Con: 3 rounds for time
10 Front Squats (95/60 lbs)
20 Box Jumps (24/20 inch)

NO WORKOUT, WED, 8 FEB 2012

No workout Wednesday due to night flights. I may hold a workout Thursday if we are cancelled for weather. Please read the article by Pat Sherwood http://journal.crossfit.com/2012/02/lessons-learned.tpl

0530, Tuesday, 7 Feb 2012

Warm up:
800 m run
HMD x 4
10 pull up
10 air squat
10 back extension

Met Con:
3 rounds for time:
20 walking lunge with plate overhead (45/25lb)
15 push press (95/65lb)

400 m run

0530, Monday, 6 Feb 2012

These guys are motivating!!!!


Warmp up:
250 m row
HMD x 4
10 pull ups
10 bar push up
10 sit ups
10 air squat
Shoulder mobility

Strength:
Press  5 x 70%, 3 x 80%, 1 x 90% (last set try to go for more than 1 rep)

Met Con:

Sorta Cindy with weight
Max rounds in 20 minutes
5x sit ups
10x Push-ups
15x Squats (perform squats with 45/30lb bar)

0730, Saturday, 4 Feb 2012

Warm up:
200 m run
HMD x 4
10 pull up
10 sit up
10 wall ball
10 air squat

Met Con:
Wittman and more!!!
7 rounds (each round will begin with 2 suicides)
15x KB swings (53#)
15x Power clean (95#)
15x Box jumps (24 inch)

No workout on Thursday, 2 Feb 2012

Do to operational commitments there will be no workout on Thursday and Friday, 2-3 Feb 2012.
Workouts will resume on Saturday morning, prepare for a hero WOD!!  Please message me with suggestions.