WOD from now till September

I will be as OCS until Mid-August. For workouts you can refer to the Crossfit website for their workouts of the Day (WOD). Train hard and see you when we get back.

Semper Fi,

Iggy

WOD-Monday, June 22, 2009

"Ramp Run"

(Partner 1)

Burpees

Push-ups

Sit-ups

Jump Rope

Trunk Twists

Water Jug Jumps

(Partner 2)

Ramp Run

While one partner runs the ramp, the other will go through the exercises until his/her partner returns and replaces him or her.

As many rounds as you can for 3o minutes.

WOD-Wednesday, June 17, 2009

"Fran"

3 Rounds

21-15-9

95 Lb Thrusters (Male)

65 Lb Thrusters (Female)

Pull-ups

.... Followed by a distance run of choice.

WOD-Monday, June 15, 2009

4 Rounds for time

400 M Run- Use the side walk loop at spence park (run
around the parking garage)

30 Sand bag thrusters (full squat-just like we did with the bar at the stadium)

WOD-Friday, June 12, 2009

Uniform is Boots and Utes.

3 mile run to start off. 3 laps like the PFT.

Pyramid pull ups with some extra fun

10 to 1 then 1 to 10

On the way down (from 10 to 1) after every set of pull ups we will do 10 dips followed by to flutter kicks

So it'll go 10 pull ups, 10 dips, 10 flutter kicks - 9 pull ups, 10 dips, 10 flutter kicks - 8 pull ups, 10 dips, 10 flutter kicks, etc on down to 1 pull up, 10 dips, 10 flutter kicks

On the way up (from 1 to 10) we will do the set of pull ups followed by 10 push ups and 10 full body crunches (starting flat and bringing your whole body in so your hands touch your heels).

Once we're done the Captain is going to buy everyone doughnuts.

WOD-Thursday, June 11, 2009

400 M. Run

50 Pull Ups

400 M. Run

50 Push Ups

400 M. Run

50 Sit ups

400 M. Run 

50 Squats

WOD-Wednesday, June 10, 2009

Kyle Field Bleacher Circuit Run

The Faster the bleacher run goes the faster the circuit course goes.

4 Rounds:

Bleachers x 2 (group rotates upon completion)

Sit-Ups

Thrusters 45 lbs

Jump Rope

Froggy Push-ups

WOD-Tuesday, June 9, 2009

5k run

WOD-Monday, June 8, 2009

1100 Meter Run

50 Wallball shots

50 Pull-ups

35 Wallball Shots

35 Pull-ups

20 Wallball Shots

20 Pull-ups

1100 Meter Run

No smiling during CrossFit! 

WOD-Friday, June 5, 2009

O'Course Pyramids:

Start off by negotiating the first obstacle and then returning to the beginning.  Each time you go through you will add another obstacle.  

Example:

1st time: Bound over log

2nd time: Bound over log and chicken wing or college boy roll over bar

3rd time: Bound over log, chicken wing or C-roll over bar, and bound over next log

4th time:Bound over log, chicken wing or C-roll over bar, bound over next log, and shimmy down the double bars

5th time: etc.........

...

...

Millionth time: All obstacles and rope ....."Semper fi" at the top!  

WOD-Wednesday, June 3, 2009

BadAg Tunnel Run:

5 Tunnel Runs 

10 WallBall shots

10 Sit-ups

10 Push-ups

4 Tunnel Runs 

20 WallBall shots

20 Sit-ups

20 Push-ups

3 Tunnel Runs 

30 WallBall shots

30 Sit-ups

30 Push-ups

2 Tunnel Runs 

40 WallBall shots

40 Sit-ups

40 Push-ups

1 Tunnel Runs 

50 WallBall shots

50 Sit-ups

50 Push-ups

Gear Needed:

Canteens for push-ups

Monday, June 1, 2009

21's

4 Rounds for time :

21 Burpees

21 Push-ups

21 Squats

21 Sit-ups

Tuesday - 14 April 09

EPT for Tuesday morning in cancelled, so ya'll can prepare and rest for the PFT on Wednesday morning. Drink lots of water, sleep 8+ hours, stretch, and eat small/healthy portions.

Monday - 13 April 09

6am sharp at Spence Park.

-Warmup

-Light run / workout day to burn off some Easter fat and prepare for the Final PFT on 15 April.

Thursday Morning EPT

EPT for Thursday (9 April) has been CANCELLED due to the Muster of the Regiments. Also, there is NO EPT on Friday morning (10 April) since it is a school holiday before Easter weekend.

Ya'll have a PFT coming up soon, so make sure you are PT'ing, eating healthy, and watching your meal portion size over this long weekend.


FYI: A good website to help you track meals and daily caloric intake is "sparkpeople.com". It's free and you can personalize meals / workouts to meet your weight loss goals. I've been using it for over 2 years now to monitor daily caloric intake and protein consumption.

-2Lt. Giblin

WOD - Wednesday 8 April 09

Be at Spence Park at 6am sharp.

Warm-up

5 rounds of:
400m sprint
10 pullups
25 squats
25 pushups

Tuesday - 07 April 2009

EPT for Tuesday is cancelled due to the Regiment PFT.
-2Lt. Giblin

Thursday 090402

Duncan Pullup Bars, 0600

WOD:

"Half Murph"

For time:

1/2 mile run

50 pullups

100 pushups

150 squats

1/2 mile run 

Partition pullups, pushups, and squats as needed

Wednesday 090401

Most already have the word, but 0600 Spence Park.

WOD:

Inventory PFT: Take 2

Tuesday 090331

Meet at Spence Park, 0600.

WOD:

Inventory PFT

Monday 090330

Rest!  PFT Tuesday morning.

Friday 090327

Meet @ Duncan pullup bars, 0600.

WOD:

25, 20, 15, 10, 5

Pullups

Squats

Pushups

100 m Sprint after each round.

Thursday 090326

Meet at Spence Park pullup bars @ 0600.  In the case of inclement weather, meet in parking garage stairwell.

WOD:

1 mile run

4 rounds

Rest as needed between rounds.

Post each round's time to comments!

Wednesday 090325, Nothing like the smell of guano in the morning!

Meet at the northwest entrance to Kyle Field @ 0600. In the case of inclement weather, meet in the underpass under Wellborn Rd.

WOD:

Kyle Field Rain Dance

1 Trip up & down the bleachers

10 Pushups

10 Squats

10 Back Extensions

10 Burpees

AMRAP in 15 minutes

Post rounds to comments.

Tuesday 090324

Meet at Duncan pullup bars @ 0600!

WOD:

Modified "Cindy"

5 Pullups

10 Pushups

15 Situps

As many reps as possible (AMRAP) in 20 minutes.

Monday 090323

0600 at Duncan pullup bars!  

WOD:

20 sets of

1 Tire Flip

10 Box Jumps

Post time to comments!

Thursday 090319

WOD:

21, 15, 9

Pushups

Situps

Burpees

Squats

Wednesday 090318, Regretting the Green Beer

Hump day, and a gut check.  The sprints take discipline.  Just like yesterday: If you don't have the room to sprint, you can sub a bike, elliptical, rower, treadmill, swimming, etc.  Simply conduct a high intensity period of activity for the same amount of time it would take you to sprint each respective distance.

Get some!

WOD:

4 Max Sets of Pullups, rest as needed between sets.

followed by

Sprints (meters):

800m

400

400

200

200

200

100

100

100

100

50

50

50

50

50

Rest between sprints are as long as the preceeding sprint took.  For instance, if I run the 800m in 2:30, I rest for 2:30 before running the first 400.  I run that 400 in 1:20, and then rest for 1:20.

Tuesday 090317: Saint Patrick did burpees, too!

WOD:

10 rounds of:

10 Burpees

100m Sprint

If you don't have the room to sprint, you can sub a bike, elliptical, rower, treadmill, whatever.  Just do a high intensity period of activity for the same amount of time it would take you to sprint 100m.

Post time to comments!

If you're still in town, check your email. 

Green on green if you've got it!

Friday 090313

Meet at Spence Park, 0600
In the case of inclement weather, meet in the garage stairwell closest to the park.

Today's WOD:
Tempo run

4.25 miles

Thursday 090312

Rain today, we met in the parking garage at 0600.  Don't fret, we'll do deck of cards some other time.

WOD:

Bottom to Bottom Tabata Squats

8 rounds of:

20 seconds of air squats

10 seconds of rest

For each rest period, hold the squat in the down position.  

Scoring: Count each set of squats individually; the lowest number of reps conducted in any given set is your score.  For instance, if you did 7 rounds in which you completed 15 squats, and one round in which you completed 14, your score is 14.

Partner up to monitor form and provide motivation.

Post score to comments.

Wednesday 090311

Meet at Spence Park, 0600

In the case of inclement weather, meet in the garage stairwell closest to the park.

Today's WOD:

HIIT Run!

8 rounds of:

1 minute sprint

2 minute rest

As usual, a warmup and cooldown jog will be the front and back end of the workout.  Sprint should be ~90% of capacity, rest pace is up to individual preference (walk, jog, whatever).

Hello, world.

Howdy!


Who we are:
We are a Military Affiliate, located in College Station, Texas. Our primary trainees consist of the Marines, Sailors, and Midshipmen of the NROTC Unit located at Texas A&M University. In the interest of maintaining our status as a Military Affiliate, and continuing to support our fellow private affiliates out in town, attendance will be limited to this group of people.


What we do:
We strive for the highest levels of combat fitness. Through the fundamental CrossFit principle of constantly varied functional movements conducted at high intensity, our goal is to prepare our men and women to have the physical and mental capacity to face and overcome any obstacle they may find in their military careers.