Archive for May, 2011

01 June 2011

Posted in Uncategorized on May 31, 2011 by CrossFit671

A. CF671 W/U x 2

B. Strength 3 x 3 (Bench Press)
Set 1 @ 75% 1 RM
Set 2 @ 80% 1 RM
Set 3 @ 90% 1 RM (AMRAP)

C. Conditioning
– 5 Tire Flips
– Run 200 m
– 5 Tire Flips
– Run 175 m
– Tire flips until tire reaches target (wall). The run distance will gradually decrease as the tire gets closer to the target. WOD ends once the tire reaches target.

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31 May 2011

Posted in Uncategorized on May 30, 2011 by CrossFit671

A. CFE W/U
B. 50 Push-ups; 50 Sit-ups
C. Run 6 x 400 meters @ 1:30 (5 minutes)

Location: Naval Hospital @ 0530

27 May 2011

Posted in Uncategorized on May 26, 2011 by CrossFit671

"Murph" + 5 rounds of Cindy

For time:
– Run 1 Mile
– 100 Pull-ups
– 200 Push-ups
– 300 Air-Squats
– Run 1 Mile

5 rounds of Cindy:
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats

Scale as necessary. This is a really tough workout to do as prescribed.

Start Time: 0500 @ the gym.

26 May 2011

Posted in Uncategorized on May 25, 2011 by CrossFit671

Rest Day

25 May 2011

Posted in Uncategorized on May 24, 2011 by CrossFit671

A. CF671 W/U x 2 rds
B. Strength
Set 1 @ 65% 1RM
Set 2 @ 75% 1RM
Set 3 @ 85% 1RM

– Deadlift
– Shoulder Press

C. Conditioning
"671 WOD"

4 rounds for time:
– 6 Deadlifts @ 85% 1RM
– 7 Pull-ups
– 200 meter run

CF671

24 May 2011

Posted in Uncategorized on May 23, 2011 by CrossFit671

A. CFE Warm-up.
B. 50 Sit-ups as fast as possible (goal: under 1 minute)
C. WOD

8 x 200 @ 40 seconds
Rest 2:00 between intervals.

Location: Naval Hospital
Time(s): 0430 & 0530

23 May 2011

Posted in Uncategorized on May 22, 2011 by CrossFit671

A. Warm Up: (CF671 Running & Box Warm Up)
B. Strength: (Back Squat & Bench Press)
-5reps @ 65% 1RM
-5reps @ 75% 1RM
-AMRAP @ 85% 1RM

C. Conditioning:
“TABATA”
-Air Squats/Push-Up

(20sec air squats, 10sec rest, 20sec push ups, 10sec rest, etc…)