Worked on form with a few newcomers, and then stormed through another nice outside workout compliments of Kent and James. Here is what they ended up doing:
4 rounds for time of the following:
400m runs
big tire flip 50ft
5 KB swings then behind the back toss back to start line
Each round the tire flip and KB swing/toss switched spots in the rotation due to location.
Great little quick WOD that put a good burn in the legs and lungs.
Have a great weekend.
OPERATION PHOENIX
UPCOMING EVENTS
Back to Basics Crossfit 101
I will be going back to the basics, and trying to get everyone to relearn the basic Crossfit movements. I am looking at getting it going after 5 January. Due to having a class on deck, it will have to take place in the AM, as in 0530. If you want to attend, let me know.
I will be going back to the basics, and trying to get everyone to relearn the basic Crossfit movements. I am looking at getting it going after 5 January. Due to having a class on deck, it will have to take place in the AM, as in 0530. If you want to attend, let me know.
About Me
- st8we
- Active Duty Marine EOD tech. Stationed in Quantico Va to teach Dynamic Entry. Currently Crossfit Level 1 certified, and Crossfit affiliate owner.
Links to friends and good sites
- Performance Menu
- Crossfit
- http://www.kettlebellkoncepts.com
- Crossfit Quantico
- Gym Jones
- http://www.againfaster.com
- http://www.crossfitjerseyshore.typepad.com
- http://www.bodybuilding.com/fun/kettlename.php
- http://www.dragondoor.com
- http://www.liftkettlebells.com
- The IF life
- Robb Wolf blog site
- The Zone diet
- Paleolithic diet
Jersey Kettlebell
Blog Archive
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2008
(147)
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April
(20)
- Wednesday fun
- Its not as bad as you think....Its worse.
- Back to training some skills
- Friday Grind
- Burpee-alooza
- Running from the voices
- Bodyweight never felt so heavy
- Monday, Monday (da daa, da daa daa)
- Nasty Nasty Vegetables
- Back and forth with more of the girls
- Dating Nancy
- Taking on "The BEAR"
- Legs of Despair
- Classes, time, and excuses
- Sunny Day
- Playing outside!
- Kelsie's Naptime
- Chicken Legs
- UP and DOWN KettlebellKoncepts style!
- Gymboss timer
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▼
April
(20)
Disclaimer
**CrossFit WTBN is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps**
The word on Crossfit WTBN
Crossfit WTBN is a non-profit military affiliate with a focus on functional fitness. The intent of Crossfit WTBN is to provide free instruction, workout equipment, and space to crossfit for active duty military personnel, retired personnel, DOD employees, and military dependants to foster a community of like minded individuals for the purpose of getting faster, stronger, and more agile. You can contact Crossfit WTBN by calling 703 432 6717, or 703 898 6426.
You can recieve free training and a workout in the principles of Crossfit from 1100-1300 daily (novices), and from 1400-1500 for the advanced Crossfitter Monday through Friday. Times and days are subject to course schedule at the Dynamic Entry School. Please, if you are going to begin attending training with us, call ahead, and be on time for your training.
You can recieve free training and a workout in the principles of Crossfit from 1100-1300 daily (novices), and from 1400-1500 for the advanced Crossfitter Monday through Friday. Times and days are subject to course schedule at the Dynamic Entry School. Please, if you are going to begin attending training with us, call ahead, and be on time for your training.
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