22 March Workout

In the spirit of the Navy's upcoming PFA...

For time:
run 1/4 mile
50 push-ups
60 sit-ups
run 1/2 mile
40 push-ups
50 sit-ups
run 3/4 mile
30 push-ups
40 sit-ups
run 1 mile
20 push-ups
30 sit-ups

Push-ups and sit-ups are Navy standard.

Good luck!

15 March Workout "Tabata Something Else"

It has been awhile since I was able to post a workout.  Here is a fun one!
 
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!

8 March Workout 'ADRIAN'

How about a hero WOD for this week!

'ADRIAN' goes as follows.

7 rounds for time of:
3 forward rolls
5 wall climbs
7 toes to bar (T2B)
9 box jumps - 24" (30" is Rx, but probably easier to come up with the 24")

The link shows this workout start to finish in case there are any
questions (forward rolls and wall climbs are definitely different than
we've done before...).
http://www.crossfit.com/mt-archive2/008598.html

Good luck to all!