FOB Fenty, Jalalabad, Afghanistan Getting Started:
NEWS:
- A fundamentals of lift/movement will be held at 1600 every Friday at C-Med... Participation is highly encouraged for beginners (so you don't get hurt or look like a tool during the workouts).
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9 FEB 10
fun with kettlebells... click here to enlarge
10 Rounds for time of:
3 Kettlebell Snatches each arm (53lb/35lb)
12 Wallballs (20lb/15lb)
1630 &1700 At C-Med
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8 FEB 10
Welcome back Will! Click here enlarge.
The Broomstick Mile
Complete the following using a 15lb bar for everything, including the runs:
Run 400m
25 Over Head Squats
25 Front Squats
25 Back Squats
Run 400m
25 Shoulder Presses
25 Push Presses
25 Push Jerks
Run 400m
50 Cleans
Run 400m
50 Snatches
1630 & 1700 at C-Med. Rain or shine!
*If you are unfamiliar with any of these movements, the Fundamentals class on Fridays is a great place to learn and practice them.
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7 FEB 10
Deadlift 5-5-5-5-5
1630 & 1700 Meet at the Gym
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6 FEB 10
Rest Day
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5 FEB 10
If your chin isn't here, it doesn't count. Make it count!
"Diane"
21-15-9 reps of:
225lb Deadlifts
Hanstand push-ups (HSPU)
1630 & 1700, meet at the gym. If you can't do HSPUs, we have a substitute.
Post times to comments
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4 FEB 10
"Cindy"
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 Squats
1630 & 1700 at C-Med
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3 FEB 10
"Kelly"
5 rounds for time of:
Run 400m
30 Box jumps (24" box men, 20" women)
30 Wall ball shots (20lb men, 15lb women)
1630 & 1700 at C-Med
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2 FEB 10
Rest day
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1 FEB 10
Will Thorne at home. Click here to enlarge.
3 rounds for time of:
400m runs
20 pull-ups
20 push-ups
20 Burpees
20 Squats
20 Walking lunges (each leg)
1630 & 1700 @ C-Med
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31 JAN 10
50-40-30-20-10 reps of :
Double Unders
KB Thrusters (single KB)
Rx'd weight is: 53lb for men, and 35lb for women
1630 & 1700 at C-Med
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30 JAN 10
Soooooo, do the gloves belong to Cindy Crawford or Richard Simmons?
Back Squats 3-3-3-3-3 (5 sets of 3 reps)
1630 & 1700 at the gym
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29 JAN 10
Rest day! Check out these tips courtesy of CrossFit Watertown. Click here to enlarge.
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Show me your war face, SSG Hart! Click here to enlarge
Overhead Squats 5-5-5-5-5 (5 sets of 5 reps)
meet at the gym 1630 & 1700
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27 JAN 10
As many rounds as possible in 20 minutes of:
20 Knees to elbows
Sprint 200 meters
1630 & 1700 @ C-med
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26 JAN 10
As many rounds as possible in 20 minutes of:
5 Dumbell thrusters
7 push ups
9 Sumo Deadlift High Pulls (SDHP)
Weights will be scaled to ability levels. Rx'd weights will be 40lb dumbells and 95lb SDHP for men, and 25lb dumbells and 65lb SDHP for women.
1630 & 1700 at the gym
If you don't know what the exercises are, the Friday fundmentals class is a great place to learn and practice movements that are unfamilar. You can also check the CrossFit.com mainpage for videos of the movements (under the FAQ and Exercises & Demos links).
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25 JAN 10
Got (real) milk? Click here to enlarge.
Rest day (One round, for time)
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24 JAN 10
click here to enlarge
"Angie"
For time
100 pull ups
100 push ups
100 sit ups
100 squats
at C-med 1630 - 1700
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23 JAN 10
For time:
800m run
30 Double-unders
30 Box Jumps
50meter broad jumps
800m run
1630 & 1700 @ C-Med
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