Todays WOD brought to you by me. Enjoy it.
Warmup:
4 sets of the following:
10 pullups (dead hang)
10 pushups
10 GHD situps
Workout:
5 x 5 Shoulder Press. Try to get about 85% of your 1rm for your sets. Remember, shoulder press is done with no momentum from your hips. It is best described as a static standing military press.
Mini WOD:
3 rounds for time of:
10 KB swings 70# bell
10 95# Thrusters
10 box jumps (big box)
10 burpees
Post loads for the shoulder press, and times for the mini wod to comments. Enjoy your day. Try not to scale the miniwod unless you ABSOLUTELY have to. Just see how you do at the Rx'd weights if you can.
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
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- Run away....
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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.
1 comment:
Warm up completed as Rx'd.
SP loads were as follows for 5x5:
115/135/135/135/135
Time for Mini-WOD (mini my ass) was : 14:28 as Rx'd with 70# KB, 95# Thrusters, and tall box. Holy crap...Who's idea was THAT WOD...oh yeah, it was mine...
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