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Ten rounds for time of:
12 Burpees
12 Pull-ups
Good burpees... In other words you actually need to do the push up, and jump into the air at the end... A good burpee.
Good form on the pullups as well. Whether they be strict or kipping, chin over the bar, and elbows straight at the bottom.
Good luck, and as always, post to comments.
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
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June
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- Run, Angie, Run
- Friday's here...
- Rest Day/Skills
- Painstorm
- Structured classes
- Pullup ladder
- Intensity is the name of the game....
- Dial "P" for pain...
- Lung pop, oh wait, that was my leg that popped....
- Did someone say shoulders??
- An article worth reading...
- Have a good Monday!!!
- This one might hurt....
- You say tabata, I say oh crap....
- I love the smell of sweat in the morning....it sme...
- Ouch!
- Monday's grinder
- My stomach's on fire
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June
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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.
4 comments:
Outstanding S-4 workout. The temp was HOT but we all finished it!!!!!
Times were:
Lt Croniser: 22:10
Sgt Green: 22:14
Sgt Tuck: 25:20
SSgt Deutch: 25:50
Sgt Hubler: 26:50
PFC Belew: 27:20
No PUKIE!!!!
Just like the Lt said, great hot workout. My time is posted about. Finally got my heart rate monitor watch in. Average was 157, high was 216, burned 261 kcals. That's the main reason I got it, was to track my spent calories. All the odds are stacked against me for putting weight on so I need every advantage I can get to put those back in my body.
Gunny Chris -
We're going to be doing this one today as well and I'll get back to you with our times. It's only going to be me (the 46 y/o simian) and three trainers from Bally's (one is a marine)... let's see if they can keep up with me!!! :P
Gunny Chris -
Just wanted to let you know that I finished this one in 29:45... the other three - well let's just say that they were wrapping it up while I finished a well deserved shower!
Take care and I'll see you soon!
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