Barbara
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
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Front Squat
5-5-5-5-5
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Cooldown
Work on ab mat situps
If you do not have access to an ab mat, you can substitute a large, rolled up bath towel.
5-5-5-5-5
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Cooldown
Work on ab mat situps
If you do not have access to an ab mat, you can substitute a large, rolled up bath towel.
CrossFit Baseball
Set up four cones at least 40 feet apart, similar to a baseball diamond. At the first cone, perform ten reps of the first exercise listed below, run to the second cone, perform 10 pushups, run to the third cone, perform 10 squats, run to the fourth cone, perform 10 crunches, then complete the round by running to the first cone. Perform 10 reps of the second exercise and start the cycle again. Exercises at cones 2, 3 & 4 remain the same. Exercises at cone 1 are as follows:
Dumbbell Swing
Box jump
Walking Lunge
Burpee
Tuck Jump
Broad Jummp
Beck's Burpee
How many rounds can you complete in 15 minutes.
Set up four cones at least 40 feet apart, similar to a baseball diamond. At the first cone, perform ten reps of the first exercise listed below, run to the second cone, perform 10 pushups, run to the third cone, perform 10 squats, run to the fourth cone, perform 10 crunches, then complete the round by running to the first cone. Perform 10 reps of the second exercise and start the cycle again. Exercises at cones 2, 3 & 4 remain the same. Exercises at cone 1 are as follows:
Dumbbell Swing
Box jump
Walking Lunge
Burpee
Tuck Jump
Broad Jummp
Beck's Burpee
How many rounds can you complete in 15 minutes.
CrossFit Osan is Back!
Jaime Soto pushing hard through a set of front squats
For Time:
50 Box Jumps, 21 inch box
50 Dumbbell Swings, 35 lbs
50 Thrusters, 30lbs
50 Push Press, 45lbs
50 Knees to Elbows
Walking Lunges, 50 steps
50 Double Unders
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50 Box Jumps, 21 inch box
50 Dumbbell Swings, 35 lbs
50 Thrusters, 30lbs
50 Push Press, 45lbs
50 Knees to Elbows
Walking Lunges, 50 steps
50 Double Unders
Post time to comments
Be Back Soon
CrossFit Osan will be back up and running soon. In the meantime, check out the WOD (Workout of the Day) at CrossFit HQ (www.crossfit.com).
September 11. Never Forget...
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
I will be out of town for a few days. CrossFit Osan will be back Monday, August 27.
In the meantime, check out CrossFit HQ or any one of the many CrossFit Affiliate web sites throughout the world.
In the meantime, check out CrossFit HQ or any one of the many CrossFit Affiliate web sites throughout the world.
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Rest Day
For SEALs, and other military professionals, Physical Training (PT) takes on a very different perspective than what is commonly found at your local gym. Because SEALs train for mission related performance, the objective for every workout is elite fitness, validated by the ability to perform every task at the level necessary to accomplish any mission – no matter what. What does that mean? It means that training must be comprised of broad and inclusive, constantly varied functional movements that are performed at high intensity in order to prepare for the unknown.
Check out the rest at Navyseals.com
For SEALs, and other military professionals, Physical Training (PT) takes on a very different perspective than what is commonly found at your local gym. Because SEALs train for mission related performance, the objective for every workout is elite fitness, validated by the ability to perform every task at the level necessary to accomplish any mission – no matter what. What does that mean? It means that training must be comprised of broad and inclusive, constantly varied functional movements that are performed at high intensity in order to prepare for the unknown.
Check out the rest at Navyseals.com
Mountian Climbers
For time:
Pushups 10-20-30-20-10
Situps 20-30-40-30-20
Squats 30-40-50-40-30-
Ring Dips 3-6-9-6-3
Complete the first set of all exercises before moving onto the second set.
For example:
Round 1 - 10 pushups, 20 situps, 30 squats, 3 ring dips. Round 2 - 20 pushups, 30 situps, etc
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Pushups 10-20-30-20-10
Situps 20-30-40-30-20
Squats 30-40-50-40-30-
Ring Dips 3-6-9-6-3
Complete the first set of all exercises before moving onto the second set.
For example:
Round 1 - 10 pushups, 20 situps, 30 squats, 3 ring dips. Round 2 - 20 pushups, 30 situps, etc
Post time to comments
Thank you for checking in. CrossFit Osan will be back up and running very soon. In the meantime, please view the Workout Of the Day at www.crossfit.com.
WELCOME!!!
Rest Day
"The difference between combat and sports is that in combat you bury the guy who comes in second."-Unidentified Navy SEAL on the Discovery Channel’s "U.S. Navy SEALS II," 1999
"The difference between combat and sports is that in combat you bury the guy who comes in second."-Unidentified Navy SEAL on the Discovery Channel’s "U.S. Navy SEALS II," 1999
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