February 29, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, CF 671 Warm-up

B. Strength: None

C. Conditioning: METCON

“WOD Gone Bad”

This work-out is similar to Fight Gone Bad. It uses the 3 round version. In this work-out you rotate through each of five stations after a minute. The clock does not reset or stop between stations. On the call of “rotate”, athletes must move to the next station immediately for a good score. Scoring is calculated through the number of correctly performed repetitions executed during the minute at each station. There is a one minute break after rounds 1 and 2.

The stations are:

  1. wall ball shots, 10 feet target (14 lbs) (reps)
  2. toes-to-bar (reps)
  3. thruster (65 lbs) (reps)
  4. kettle-bell swing (35 lbs) (reps)
  5. burpee box jump (20 inches) (reps)

We are going to use this work-out as the challenge to see what Service has the bragging rights to the title of “Beasts of the Box.” Individual scores count towards overall Service score. The top 3 scores from each Service will be used. The Service with the highest overall score is the winner.


CrossFit 671 CF Endurance

3+ Hours Before or After CF Strength & Conditioning WOD

Choose ONE of the following sports:

Swim: SS Wed, 3S Off (WOD: 500m TT)

Run: SS Tue, 3S Tue (WOD: 4-8 x 400m TT, 3:00-4:00 rest)    

Bike: SS Wed, 3S Wed (WOD: 3-7 x 2k, 1:30 spin/rest, hold within 3-5secs)                                                                                        
Note: CFE trainer will be available at 1600 for group session. Link-up location is CF671 Parking Lot.

Upcoming Events:

  • XTERRA (Guam): scheduled for March 10, 2012  (Team or Solo).  Online registration is open and can be found at http://xterraguam.com/
  • Tagaman Triathlon (Saipan): scheduled for March 31, 2012 (Team or Solo).

For more information regarding upcoming CFE events please contact Dave at 685-2312


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