12/18 Workout - Cindy

In the Holiday spirit we'll have 2 weeks to complete the workout. The winner will post a new workout by January 1st, 2016 (Friday).

The workout is an old favorite. Cindy!

Complete as many rounds as possible (AMRAP) in 20 minutes of the following:

5 pullups
10 pushups
15 body squats

Good luck, Merry Christmas, Happy New Year!

12/11/2015 Workout

AMRAP 14 Min.

 8 Wall Balls (20)
12 Box Jumps (24)
14 Deadlifts (155)
16 Alt Lunges (8 each leg)

Dec 4 - Fran

We'll keep our shoulders engaged this week with Fran! A great, quick, benchmark workout.

21-15-9
Thrusters (95/75)
Pull-ups

Fastest time wins! Good luck!

12/27/2015 - Post Thanksgiving 7s!

A fun post-Thanksgiving workout this week.

As fast as possible:

1 Mile run

7 rounds:

7 thrusters (95/75)

7 pullups

7 burpees

You're running 1 mile total. Time starts with the run. Fastest time wins! Good luck!

11/20 Workout

4 Rounds For Time

 

Run 400m or Row 500m

21 Kettlebell Swings (1.5 pood)

12 Pull ups

 

Post your time to complete. Good Luck.

11/13 Workout-Wall Ball Ladder

AMRAP 10 Min.

5 Power Cleans (155/135)
5 Wall balls
5 Power Cleans (155/135)
10 Wall balls
5 Power Cleans
15 Wall balls

Keep increasing wall balls by 5 each round until 10 minuets are complete, keep cleans at 5 reps throughout; Score is total reps completed.

11/6 Workout - Cleans/Thrusters

7 rounds for time of:
95-lb. power cleans, 7 reps
95-lb. thrusters, 7 reps
7 burpees

Fastest time wins. Good luck!

10/30 Workout - row

A Simple, fun workout this week!

5k row (sub 5k run)

If you're feeling motivated finish with 100 push-ups and 100 sit-ups. They will not count against your time.

Fastest time wins. Good luck!

10/23 workout

Apologize for the tardiness of this one.  We had some technical difficulties...

Anyway, goes as follows:
2 rounds of:

Pyramid exercises [1,2,3,4,5,4,3,2,1]
Alternate between Wide Stance Push-ups and Raise the Roof.
(1 push-up, 1 raise the roof, 2, 2, 3, 3,...total 25 reps each)
Jump ropes 200 counts
(25x) 4-count mountain climbers

Follow by:

100m lunge
100m sprint
100m lunge
200m sprint

Best time for the 2 rounds of exercise plus 500m leg work.

Good luck!

10/16 workout

Let's call this a modified 'Angie'...
For time:
50 pull-ups
100 push-ups
100 sit-ups
1 mile run

Good luck!

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10/9 Workout

3 tabatas (8 rounds, 20 sec exercise , 10 sec rest) Most total reps.
Pushups
2 minute rest
PFA sit ups
2 minute rest
Burpees

Good luck keeping track of reps :)

10/2 workout 'JENNIFER'

Another I found on the main site that looked like fun!
Goes as follows.
26 min AMRAP of:
10 pull-ups
15 KB swings (53#)
20 box jumps (24")

New hero wod! Good luck!

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9/24 workout

Another one from the main site (modified just a touch...).
3 rnds for time of:
20 pull-ups
30 push-ups
20 front squats (95#)
20 push press (95#)
30 sit-ups (xfit style)

Fastest time wins!

Good luck!

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9/18 workout

One from the main site last sunday.
As many reps as possible in 10mins of:
5 thrusters (95#)
5 pull-ups
10 thrusters (95#)
10 pull-ups
15 thrusters (95#)
15 pull-ups
20 thrusters (95#)
20 pull-ups

Keep adding 5 reps to each exercise until time is up.

Good luck!

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9/11/2015 Workout

5 Rounds for time:

30 wall balls (10'/20# ball)
30 KB swings (53#)

Fastest time wins. Good luck!

9/4 workout

3 rounds for time:
1000 m row
10 burpees
20 pushups
30 air squats

8/14 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

8/7 workout

5 rounds of:
Double unders x 30 unbroken (5 burpee penalty if broken and must start over), overhead squats at 135 x 8 reps, toes to bar x 10 reps
Good luck!

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7/31 Workout

Another quick one this week.

21-15-9

Pullups
Thrusters (95#)
Bench (60# DB or 135# BB)

Fastest time wins. Good luck!

7/24 workout

20min AMRAP of:
400m run
10 pistols (single leg squats, 5/leg)
20 push-ups

No equipment this week.

Good luck!

July 17 - Helen

Short, sweet and painful this week.

3 rounds of:

400 m run
21 KB swings (53#/24kg)
12 pull-ups

As always, fastest time wins!

10 July - 5k

Back to the basics this week.

5k run

Fastest time wins! Good luck!

Independence Day workout 'Daniel'

A fun hero wod from the past to celebrate America!
Goes for time as follows:
50 pull-ups
400m run
21 thrusters (95#)
800m run
21 thrusters (95#)
400m run
50 pull-ups

Good luck!

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6/26 '300 workout'

Been a while so thought I'd throw this one back into the mix...

For time:
25 pull-ups
50 deadlifts (135lb)
50 push-ups
50 box jumps (24in)
50 floor wipers (135lb)
50 single-arm clean and press (35lb)
25 pull-ups

As always, scale weight as needed.

Good luck!

6/19 workout - Cindy

An old favorite this week. Cindy!

As many rounds as possible (AMRAP) in 20 minutes.

5 pull-ups
10 push-ups
15 squats

Most rounds wins! Good luck and happy Father's Day!

6/12 workout 'Brenton'

5rnds for time of:
100ft bear crawl,
100ft broad jump
Do 3 burpees after every 5 broad jumps.
Vest optional...

We did this a few years back so i'll find it and add a link to the previous when i post.

Good luck!


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5 June - Fran

Back to the weights for an old favorite this week. Fran!

21-15-9
Thrusters (95#)
Pull-ups

Fastest time wins. Good luck!

5/29 - Pool Time

A change of pace this week. You'll need goggles and a towel. We're headed to the pool!
Some background. Typical lap pool widths are 25 m or 25 yds. Either is fine for this workout. A width is down. A lap is down and back.
_________________
Complete 5 rounds of:

1 width free-style
20 pushups
1 width breast stroke
40 4-count flutter kicks
_________________

Pushups and flutter kicks should be completed at the waters edge (e.g. feet over the water for flutter kicks)
If you have difficulty with either stroke substitute something you're comfortable with.

Workout totals - 100 pushups, 200 flutter kicks, 250 m (or yds) swim

If you're motivated cool down with 5 laps to complete the full PFT swim length. This will not count towards score.

Fastest time wins. Good luck!

22 May 2015 - MDM

The 2015 MDM has arrived!

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

You must start and finish with a 1 mile run. All other events can be done in any order.
Feel free to wear a weight vest, although not required.

Good luck!

5/8 workout Tabata plus

Start with a mile run (to get warmed up...) then:
Tabata
Pull-ups
Push-ups
Squats
Sit-ups
(8 rnds of ea 20s work, 10s rest. Complete each exercise before moving onto the next. 30s rest/transition between each exercise.)

Most reps wins.

Feel free to run a mile when your done, but score is only total reps.

Good luck!

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5/1 PFA Test

Less than one month until The Murph Challenge!

Here is one while we recover from old age:

100 Navy situps

80 pushups

1.5 mile run

Quickest time to do all three wins.

GL

4/24 Murph prep

EMOM= Every Minute on the Minute
With a twist:
Start time:
* 2 mile run
* Complete 15 minute EMOM desrcibed below:
You will perform the following movements within that minute (3 pull ups, 7 push ups, 9 air squats). The goal is to use proper form, and attempt to complete the movements within each minute (you will be performing these movements every minute ON the minute for 15 minutes). If you finish all movements within each 60 second interim, you may rest for the remaining time in that minute. If you finish at the end of the 60 seconds, then you will move straight into the next set.
* 100 navy sit-ups
* stop time

Quickest time wins!
GL!

4/17 workout

10 rounds for time of:
30 seconds burpees (hand release)
30 seconds rest
30 seconds thrusters (45# DB)
30 seconds rest

Most total reps wins!

Saw this on the main site yesterday and figured why not stick with some burpees. Added a little twist to it though...

Good luck!


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4/10 workout 'Spartan fitness test'

Quick one this week. Wanted to stretch it out a bit longer, but this way you can see what level of 'spartan' training you're at...

So quite simple and goes as follows:

Max burpees in 5 mins

I know, too easy, right?
Feel free to knock out 100 pfa style sut-ups when you're done (especially those that missed them last week...).

Good luck!

And sorry to here about the knee, Seth. Hope it isn't too serious and you can bounce back quickly.

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4/3 Zembiec

This week's workout in honor of a hero who was classmate with CDR Chris Hodrick:

5 rounds for time:

11 squats, 185lb

7 burpee pullups

400 meter run

Quickest time wins.

Extra credit after workout (not timed): 100 Navy situps

3/27 workout 'COFFEY'

One from the past I was thinking about the other day...

'COFFEY'
For time:
Run 800m
50 squats .75BW w/ max of 135#
50 bench press .75BW w/ max of 135#
Run 800m
35 squats .75BW w/ max of 135#
35 bench press .75BW w/ max of 135#
Run 800m
20 squats .75BW w/ max of 135#
20 bench press .75BW w/ max of 135#
Run 800m
1 muscle up (sub is 2 pull-ups and 4 dips)

Substitute as you need to, but should be a fun one! Hopefully not too difficult to set up...

Link to previous times:
http://friday-workout-crew.blogspot.com/2013/12/1213-workout-coffey.html


Good luck!



Matt King
LT, CEC, USN
Construction Manager
Naval Facilities Engineering Command SE
PWD NSB Kings Bay
Office: (912) 573-2534
Cell: (912) 409-8502
matthew.j.king2@navy.mil

3/20 workout

For time:
25 pull-ups
Then, 3 rounds of:
800m run
40 push-ups
50 sit-ups (navy standard)
Then, finish with 25 pull-ups

Good luck!

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13 Mar Workout

A fun one this week!

1600 m row ( can sub 1 mile run)
100 KB swings (50#)
100 goblet squats (50#)
100 KB swings (50#)
1600 m row ( can sub 1 mile run)

Done in order. Fastest time wins. Good luck!

3/6 workout 'DANIEL'

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Lots of pull-ups, but a little less running this week...

Good luck!

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2/27 workout

4 rounds for time of:
800m run
50 push-ups
50 squats

Good luck!

2/20 workout thrusters/pull-ups

saw this on the main site monday and thought it would be fun...!
For time:
15,12,9
Thrusters/pull-ups
Rest 5 mins
12,9,6
Thrusters/pull-ups
Rest 5 mins
9,6,3
Thrusters/pull-ups

95# is Rx, but mod as needed.

Good luck!

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2/13 Murph

The Murph challenge is right around the corner.  Time to establish a baseline.  You know the routine:

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

Except for the runs, you do not have complete each event before you move on to the next.

Fastest time wins!

GL

2/6 workout 'BARBARA'

5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups (navy prt style)
50 squats

Good luck!

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Jan 30, 2015 Workout

In order, complete the following:

-1500 m row (can sub 1 mile run)
-100 KB swings (50#)
-200 Goblet squats (50#)

Good luck!

1/23 workout

For time
21,18,15,12,9,6
Pull-ups
Sit-ups (pfa style)
100ft walking lunge after each round

Good luck!

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1/16 workout 'FRAN'

Figured we better work some thrusters in. Another quick one though...
21,15,9 for time of:
Thrusters (95#)
Pull-ups

Good luck!


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1/9 workout 'HELEN'

Should be a pretty quick one this week.
3 rounds for time of:
400m run
21 KB swings (1.5pood or 50-55lbs)
12 pull-ups

Feel free to mod the weight on the KB swings as needed.

Fastest time wins. Good luck!

1/2 workout 'tabata'

Sorry about the late post. Misread last week's...
Tabata
Pull-ups
Push-ups
Sit-ups
Squats
8 rounds of each (20s work, 10s rest)
Finish each exercise before moving to the next.
1 min rest/transition between exercises.
Most total reps wins.

Ready to get another year started!

Good luck!

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