Holiday Workout - Cindy

This week's workout will cover two Friday's (19th and 26th). Post by the 31st to claim the win and post the first Friday workout of the new year!

All you need is a pull-up bar.

Cindy:
5 pull-ups
10 push-ups
15 squats
As many rounds as possible in 20 minutes.

Most rounds wins. Good luck and happy holidays!

5 & 12 Dec Workout / Squats & Lunges

In order, complete the following:

200 body squats
100 yards lunge

100 body squats
50 yards lunge

50 body squats
25 yards lunge

Fastest time wins. Good luck!

Edit: A 1 week extension was added to this week's workout, scores are due next wed (17th).

WOD: Time to Burn Off the Turkey

I hope everyone had a great Thanksgiving.

This week's workout:

Eva

5 rounds of:

Run 800m

30x KB swing (35#)

30x Pull-ups

Quickest time wins!

GL!

WOD: 10K Run

Fastest time wins! GL

WOD: ROY

5 rounds

15x Deadlift (your body weight in #)
20x Box jumps (24")
25x Pull-ups

Quickest time wins!

WOD: in honor of our vets

10 rounds of the following in this order:

1 push press
5 pull-ups
10 burpees
15 box jumps

Quickest time wins!
GL

PRT Prep

Fun one since we are in the thick of the PRT season. 
Three minutes of each exercise completed in the following order:
 
* Hand release Pushups
* Navy style situps
 
Add up your total reps for each exercise. 
Most reps win!
GL
 
Feel free to run 1.5 miles as a warmup or cool down for fun (i.e. optional)

Half Murph

1 mile run

50 pull ups

100 pushups

150 squats

1 mile run

 

Get some!

Dirty Nancy

5 rounds for time:

400 m run

15 overhead squats at 95 pounds

15 push ups

10 pull ups

Sorry for the late post

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Manion

Looks to be a good one for the legs...

 

7 rounds for time

 

Run 400 Meters

135 pound Back Squat 29 reps

10 Dips

 

Bust it

10/3 workout 'running GI jane'

A spin on an old classic...

4 rounds for time of:
Run 400m
25 burpee pull-ups

Good luck!

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9/26 workout 'Barbara'

5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups (navy prt style)
50 squats
Rest precisely 3 mins between rounds.

Been a while since we've done this one, but with prt upon us the push-ups and sit-ups should help...

Good luck!

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9/18 Workout AMRAP

All you need is a jump rope and a wall and maybe an abmat for your HSPU's.

15 MINUTE AMRAP(as many reps as possible):

5 HSPU(hand stand pushups)
10 Burpees
20 Double Unders(mod will be 60 singles)

Your score will be how many rounds plus reps, for example 6 rounds+4 would 6 full rounds and 4 HSPU's.

GOOD LUCK AND BUST IT!


Kaleb Heninger, BSEP
Fitness Specialist
MWR Kings Bay Naval Submarine Base
(912) 573-3990

9/12 workout 'Donny'

A slight modification on this one for weight.
For time:
21,15,9,9,15,21
Deadlifts (185#) mod as needed
Burpees

definitely different than any i've done going down and then back up on reps, but should be fun!

Good luck!

And sorry for the late breaking news, Seth...

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05 Sep Workout

Quick workout this week

30-20-10
Thruster (95#)
Pull-ups

Fastest time wins!

Good luck!

29 Aug - burpee 1/4 mile

Another one with no equipment...

In the interests of time i bumped this one down from a full mile...

Lots of videos if you google it, but basically the broad jump is the only way you move forward. No walking!

Enjoy!

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22 Aug - PRT Test

With the PRT season right around the corner, here is a tune up:

 1 round of:

100 Navy PFA situps

80 Navy PFA pushups

1.5 mile run

Quickest time wins!  

GL

15 Aug - Lucky Lunges

No equipment needed this week.

As fast as possible, complete the following in order:

100 chest-to-ground push-ups
400 m walking lunge
100 crossfit style sit-ups

Fastest time wins! Good luck!

8/8 workout

Apologize for the late post. A little spin off of a main site workout.
3 rounds for time of:
30 push-ups
20 pull-ups
10 dips
Feel free to throw a 25# weight in with the pull-ups and dips, but not required.

Good luck!

Sent from my iPhone

8/1 workout

4 rounds for time of:
21 KB swings (1.5 pood/~50-55lbs)
18 sit-ups (xfit style)
15 push-ups
12 pull-ups
400m run

Good luck!


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7/25 '300' Workout!

Due to Seth's questioning of the great Leonidas, i decided to pick a workout that will perhaps refresh his memory...

25 pull-ups
50 deadlifts (135#)
50 push-ups
50 box jumps
50 floor wipers (135# bar)
50 single are clean and press (35# KB or DB)
25 pull-ups

Good luck!

Sent from my iPhone

18 July Workout

This week's workout is the week 5 Crossfit Games workout.

21-18-15-12-9-6-3
Thruster (95#)
Burpees

Scale weight if necessary.
Fastest time wins!

July 11, 2014 Workout

Complete as many rounds as possible in 20 minutes of:

95-lb. thrusters, 5 reps
95-lb. hang power cleans, 7 reps
95-lb. sumo deadlift high-pulls, 10 reps

Good luck! Scale weight if needed.

4th of July 2014 Fun

Here is this week's workout. Complete 50 reps of each exercise in any order.

Quickest time wins!

1.  Box jumps

2.  Pull ups

3.  Walking lunges (25/leg)

4.  Knees to elbows

5.  Push press 65lbs

6.  Back extensions

7.  Wall ball shots

8.  Burpees

9.  Single jump ropes

10.  Dips

27 June 2014 WOD

20 minutes of:
 
5 pullups
10 pushups
15 air squats
Most rounds in twenty minutes is the winner.
GL!
 

June 20 Workout - Calisthenics

Body weight only this week!

In order complete the following:

100 push-ups (crossfit style hand release)
50 body squats
50 yards walking lunge
50 body squats
50 yards walking lunge
50 body squats
100 sit-ups (crossfit style)

Fastest time wins. Good luck!

6/13 workout 'FRAN'

An old classic for Friday the 13th...

FRAN goes as follows:
21,15,9
Thrusters (95#) mod as desired
Pull-ups

Quickest time wins!

Good luck!

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6/6 workout

Just 7 mins for this week's workout...

Goes as follows:
As many burpees as possible in 7 minutes. Only rules are chest touches the ground and feet leave it.

Good luck!

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5/30 workout

For time:
1,2,...,9,10,9,...,2,1 of:
Pull-ups
Box jumps

Shouldn't be too bad after last week's Murph...

Good luck!

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5/23 workout: MURPH Challenge aka MDM

Alas, it has arrived!

A little different name perhaps, but the same great workout!

MURPH
For time:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Break up the calisthenics however you see fit.

Good luck, everyone!

5/19 workout GI Jane with a twist!

GI Jane is 100 burpee pull-ups for time.
The twist is an 800m run before and after.
So clock starts when you begin your first 800m and ends when you finish your second 800m.

Good luck!

5/9 workout

Got this from an old list... It's called 'burpess suck' and goes like this.

For time:
10 pull-ups
20 1.5pood KB swings (50-55 DB's)
30 box jumps (24" box)
40 push-ups
50 sit-ups
60 burpees
10 pull-ups

Should be quick and easy!

Good luck everyone!

5/2 workout 'CINDY'

With MDM right around the corner i thought this might be a good prequel...

20 min amrap of
5 pull-ups
10 push-ups
15 squats

Good luck everyone and don't forget your shirts for MDM! This year's are pretty sweet!

4/25 Swinging Diane

For time, 21-15-9 reps

* 30lb KB swings

* Handstand pushups

Quickest time wins.

GL!

Filthy 50

Here is this week's workout. Complete 50 reps of each exercise in any order.

Quickest time wins!

1.  Box jumps

2.  Pull ups

3.  Walking lunges (25/leg)

4.  Knees to elbows

5.  Push press 65lbs

6.  Back extensions

7.  Wall ball shots

8.  Burpees

9.  Single jump ropes

10.  Dips

4/11 workout 'Justin'

For time:
30-20-10 of
Body weight back squats
Body weight bench
Pull-ups

Good luck!

Sent from my iPhone

Crossfit Games 14.5

Here is a fun one from the Crossfit Games:

21-18-15-12-9-6-3 reps for time of:
Thrusters at 50% of your body weight
Burpees

This workout begins from the standing position with the barbell on the floor. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions.  Quickest time wins!

Here is a link if you would like a demonstration.

http://games.crossfit.com/workouts/the-open

28 March

As many rounds as possible in 20 minutes of-

115lb push-press, 10 reps
1.5-pood kettlebell swing, 10 reps
24-inch box jump, 10 reps

Good luck!

21 March 95 Pounds O' Fun

As many rounds as possible in 20 minutes of-

95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-Pull, 10 reps

Set up one barbell and storm through.

Good luck!

14 March - Kettlebell Snatch

Pretty simple. As many snatches as you can do in 10 minutes. Feel free to switch hands at any time. Does not need to go to the ground every rep. 53 pound KB, 50 pound DB....or of course substitute as necessary.

Good luck!

3/7 workout

Thought we'd try one of the open workouts.

Workout 14.1
10min amrap
30 double unders
15 snatches (75#)

Double unders can be subbed with 3 single unders.
More details (even a video) are available on the main site 4/28.

Good luck!

Sent from my iPhone

28 February workout

'Tabata Something Else'
Pull-ups
Push-ups
Sit-ups
Squats
8 rounds in a row of each exercise (20sec work followed by 10sec rest equals one round)
Rest exactly 1min in between each exercise
Total time of workout should be 18:20

Score is total overall reps.

Good luck!

Sent from my iPhone

Feb 21 Workout - Triple 50's

A great one this week!

Triple 50's:
50 Thrusters (95#)
50 Power Cleans (115#)
50 Squats (no weights)

All exercises should be done in order.  Scale weights as necessary.

Fastest time wins! Good luck!

2/14 'HELEN' plus

In the interests of 'the girls' thought this one looked fun!

4 rounds for time of:
400m run
21 KB swings (1.5 pood or 55lb DB)
12 pull-ups

The plus is just an added round since the Rx is only 3.

Good luck!

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2/7 Jackie

This should be fun!

For time:

Row 1,000 meters

45lb thrusters, 50 reps

30 pull-ups

Row 500 meters

45lb thrusters, 25 reps

15 pull-ups

Row 250 meters

45lb thrusters, 15 reps

10 pull-ups

Quickest time wins!

GL

1/31 Cardio WOD

Time to get the heart rate flowing:

For time:

* 1 mile run

* Jump rope for exactly as much time as it took you to run the mile

* 1 mile run

Fastest time wins.

Good luck!

1/24 workout 'MARGUERITA'

Sorry about the late post...

Kind of a weird one, but thought it was an easy one to do anywhere (especially if you're on the road).

50 reps for time of:
Burpee/push-up/jumping jack/sit-up/handstand

Link on main site (140115) shows how it goes.

Ahould be interesting. Something different anyway. Don't be scared of the handstands either, Seth...

Good luck everyone!

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1/17 workout 'DANIEL'

Great classic hero wod for time

50 pull-ups
400m run
21 thrusters (95#)
800m run
21 thrusters (95#)
400m run
50 pull-ups

Good luck!

Sent from my iPhone

Jan 10 Workout

Welcome back! Great workout this week. 

1 mile run 

+

5 rounds:

10 Deadlifts (bodyweight)

10 Kettlebell Swings (1.5 pood/55#)

10 burpee pullups 

+

100 sit-ups

Fastest time wins. Good luck!