7 Up in honor of 7 Dec

Quickest time wins!

Complete a ladder with the following repetitions from 1-7 and back down and close with one set of 7 after the last round of the following exercises in the order below:

- 4 count push-ups

- 4 count jump jacks

- 4 count air squats

- 4 count bear crawl burpees

- 4 count steam engines

- pullups

Here is the order 1,2,3,4,5,6,7,6,5,4,3,2,1, and 7

Have fun!

Turkey Day workout

Trying to keep it light this week for the holiday... No equipment required.
Burpee ladder
Start the clock, do 1 burpee
Then on the 1st minute, do 2 burpees
Then the 2nd, do 3 and so on until you cannot complete the amount of burpees you are on.
Score is the highest full round plus whatever you get the failed round.

Only rules for burpees are chest to the ground and feet off the ground.

Good luck and hope you have a great Thanksgiving!

Sent from my iPhone

11/4 workout tabata

Apologize for the late post, but here is last Friday's workout.
8 rounds of each exercise (20s work/10s rest/continuous clock)
Pull-ups
Squats
Push-ups
Sit-ups (pfa style)
1minute rest between exercises
Most reps wins

Good luck!

Sent from my iPhone

28 Oct - Thrusters/Pull-ups

Simple and tough this week.

10 rounds:

10 thrusters (95#)
5 pull-ups

Fastest time wins! Good luck!

21 Oct Workout

If you have a KB you can do this one from home.

Complete the following:

1) One mile run
2) 100 KB swings (50-55#) and 100 push-ups
3) One mile run

Break up the swings/push-ups however you'd like. Start and finish with the 1 mile run (1 degree incline on treadmill).

Fastest time wins. Good luck!

Break in the the new FY

Da Cindy-as many rounds as possible in twenty minutes

5 pull-ups
10 push-ups
15 air squats

Good luck!

9/23 Run Forrest Run

Quickest time wins.....5 miles....yes 5 mile run.

9/16 Bring It On

Quickest time wins!  This is a good tune up for next month's PFA.

5K run

100 pullups

100 Navy PFA situps

5 rounds of:

Row 1000 meters
135 pound bench press, 15 reps

Good luck!

:10 challenge

It is said 200 reps equates to superior shape....

As many rounds as possible in 10 minutes of 53 pound kettle bell snatch. Alternate arms as necessary.

Aug 5, 2016 Workout

A short run followed by a fast paced circuit this week.

Workout:

1 mile run
+
4 rounds:
•8 dead-lifts (1xbodyweight)
•15 pull-ups
•25 push-ups

Good luck!

29 July Workout

Simple this week.

5 rounds:

10 Thrusters (95# or .5xBW)
20 Pullups (kipping allowed)

Fastest time wins. Good luck!

22 July 2016

Complete the following in order:

1 mile run
100 KB swings (55# or 25% Bodyweight)
100 Goblet Squats (same weight)
100 push-ups

Fastest time wins!

Goblet squat description: hold KB firmly against chest. Perform full range squat. Similar to a barbell front squat.

8 July 2016 Barbara

This week's workout--

5 rounds for time of:

20 pull-ups

30 push-ups

40 sit-ups (Navy PRT style)

50 squats

Rest 3 mins between rounds.

Have fun!!

July 1st - Independence Day Workout

A great workout that can be completed from home over the long 4th of July weekend.

In order, complete the following:
5k run (3.1 mile)
100 KB swings (53#)

Fastest time wins. Good luck!

24 June Workout

We're back on track this week.

5 rounds:
-30 Wall Balls (20#)
-20 Pull-ups
-10 Thrusters (95#)

Fastest time wins!

3 June - Fran

A short one this week to follow up our Memorial Day Murph.

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

Fastest time wins!

Memorial Day Murph Time!

Come one, come all to an annual event to honor a true American Hero!
The workout goes as follows:
(body armor optional)
Run 1 mile
Then perform the following:
100 pull-ups
200 push-ups
300 squats
Finishing with another 1 mile run
Fastest time wins!

Best of luck to all!

20 May - Burpees

We'll keep it simple for our last workout before the MDM.

100 burpees for time.

Fastest time wins. Good luck!

06 May - Cindy

Another easy workout to complete from the road. Cindy!

20 minutes. As many rounds as possible of:

5 pull-ups
10 push-ups
15 squats

Most rounds wins. Good luck!

4/29 PCS Blues

I just realized why our "program" has come to a pause.  Here is an easy won for those in transition for completion between 4/29 - 5/6.  

5K run

Quickest time wins!

GL!

4/15 workout 'Daniel'

Apologize for the delay in posting. Taking the PE this Friday so been a bit preoccupied... Anyway, a fun hero wod this week that we haven't done for a while.
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!

Sent from my iPhone

4/1 workout

Gonna try some ladders this week.
Start with burpees and go until you don't finish the reps within the minute.
Then rest exactly 1 min.
Finish with a pull-up ladder.
Score is total of max reps for both exercises.
For those not familiar with ladders you start a continuous clock and do 1 rep, then at the one minute mark you do 2 reps, and just keep adding a rep each minute until you can't complete the amount of reps within the minute.

Good luck!

Sent from my iPhone

3/18 PFA Tune Up

With the PFA around the corner, complete 1 round of the following (in the order shown):

100 Navy situps

80 Pushups

1.5 mile run

Quickest time wins!

GL

11 Mar

A fun one this week. Complete in order (50, 40, 30, 20, 10). Fastest time wins!

50 KB Swings (55#)
50 Push-ups
400 m run (or 500 m row)

40 KB
40 Push
400 m run (or 500 m row)

30 KB
30 Push
400 m run (or 500 m row)

20 KB
20 Push
400 m run (or 500 m row)

10 KB
10 Push
400 m run (or 500 m row)

4 March 2016 Tabata

Below is this week's workout.  Please complete by COB 7 March.  Happy Birthday Seabees!

8 rounds of each exercise (complete 8 rounds before going to the next exercise).  Here is the order:
 
Pull-ups (make sure chin goes above bar)
Push-ups
Sit-ups (Navy style)
Air Squats (go down until 90 degrees)
 
1 round equals 20 second of work, followed by 10 seconds of rest.  Therefore each set of exercises will take 4 complete minutes.  Total workout time will be 16 minutes. 
 
Clock is continuous.
 
Count your repitions continously. 
 
Whoever has the most TOTAL reps, wins.
 
Good luck!

19 Feb - 5k run

A simple one this week.

5k run for time.

Good luck!

12 Feb -Fran

After last week's marathon let's shorten it up this week with a benchmark workout.

Fran

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

Good luck!

5 February 2016 Workout

Back to thrusters this week!

For time complete the following:

1 mile run
50 Thrusters
100 pull-ups
200 push-ups
1 mile run

Start and finish with the 1 mile run. Break up the reps in any order you want, just like the Murph.

Fastest time wins, good luck!

1/29 workout '300 workout'

Almost picked a workout with more thrusters, but thought this old full body workout would be better...
The 300 workout goes as follows for time:
25 pull-ups
50 deadlifts 135#
50 push-ups
50 box jumps 24"
50 floor wipers 135#
50 single-arm clean and jerk (35#KB)
25 pull-ups
Finish each exercise before moving to the next.

Lots of videos, etc. online if you have questions on any of the exercises.

Good luck!

Sent from my iPhone

22 January 2016 - Thrusters/burpees

Buckle up for a fun one this week.

10 rounds:

10 Thrusters (95#)
5 burpees

Fastest time wins! Scale weight if necessary.

Good luck!

1/15 workout

This is an old favorite i've been thinking about.

For time:
21,18,15,12,9,6
Pull-ups
Sit-ups (PRT style)
w/ a 100ft walking lunge after each round.

Good luck!

Sent from my iPhone

1/8/2016 - Pull-ups & Bench

High rep, high reward this week.

5 rounds:

20 pull-ups (kipping is allowed)
20 bench press (135# or 60# DB)

Without exceeding 135 pounds scale the bench press as necessary. An appropriate weight should let you complete ~10 unbroken reps in your first round of 20.

Good luck!