“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Shoulder Press 1-1-1-1-1-1-1 reps

Deadlift 3-3-3-3-3 reps

Happy Thanksgiving! See you on Tuesday.

Great turn out today! Special thanks to the Marines of VMFA-225. Also, Welcome SSgt Kirby coming from OSO duty. He will be attending the instructors certification in a couple weeks at CrossFit San Diego.

We expect a lot of participants tomorrow also. The workout will be tailored to accomodate the growing numbers.

TABATA SOMETHING ELSE
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Captain Henry is on leave Monday and Tuesday.  Perform your favorite CrossFit workouts. Recommend getting to know CrossFit Endurance. While we train for the CFT, we can’t forget about the PFT!

Wednesday we will be doing

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Thursday we will finish the week with “Fight Gone Bad”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Special  thanks are due to CrossFit Camp Pendleton and CrossFit HQ. Captain Hess, Sgt Panos, and SSGT Kirby will be going to the next cert at CrossFit Camp Pendleton. CrossFit’s support of the Marine Corps is unprecidented. Operation Phoenix.

Happy Birthday and enjoy your Veterans’ Day. See you on Thursday!

Morning workouts have been suspended until further notice.

Squat clean 1-1-1-1-1-1-1 reps