This one is brought to you by a guy named Robert Pierce. You will not enjoy this one, but it sure is a fantastic metcon WOD.
21-15-9
Body Blasters (burpee to jumping pullup, down to full extension, then knees to elbows, thats one)
Box jump Burpees (do a burpee, and on the jump portion, jump up to box, hips fully open and stand all the way up you guys can probably use the tables out there for this one)
Belushi Burpees (standard burpee, except do a Belushi...180 jump turn)
Burpee Jacks (do jumping jack instead of standard jump, and in pushup, kick legs out like a jumping jack on the ground)
So, do 21 of all variations, then 15 of all, then 9 for all....for time. Post times and complaints to comments. Enjoy this one!!!
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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July
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- WOD schedule for the next 5 training days
- MEBB Total Body
- Memorial WOD
- MEBB upper body
- Row, Row, Row your boat....
- MEBB Legs
- Final design (Finally)
- Filthy Tuesday
- Maximum effort Black Box template
- Tabata Friday
- T-shirt Update
- Endurance Thursday
- T-Shirt problems
- Dead Wednesday
- Fast and furious
- Many Thanks
- Here it comes....
- Friday's Gut Check
- Thursday's Nightmare
- NEW LOGO
- A little up and down and back and forth...
- Dedication
- Crossfit WTBN logo and t-shirts
- Back to the grind....
- Your independance from fat
- Wednesday's WOD
- Burpee hell
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July
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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.
2 comments:
You had to go to Burpee Hell didn't you. DES just lost all funds for 3rd and 4th Qtr, I just moved them all to the S-4 account.
By-passing the burpees today to try and stay somewhat fresh for soccer game tonight. Made up "Lynne" from last week. Used 175# for BP. 52 reps of BP and 61 reps of pull-ups with 4-min rest between sets. 5 rep improvement from Feb. Not much of a gain, but better than nothing.
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