Crossfit SkidRow

CFT Prep
50 ammo can lifts
25 pull-ups
25 push-ups
30 ammo can lifts
15 Pull-ups
15 Push-ups
20 Ammo can lifts
10 Pull-ups
10 Push ups

400m Walking Lunges
Ensure the trailing knee “kisses” the deck each time.

3 rounds for time:
800 run
50 Sit-ups
50 Back extensions (Supermans)

For all of you dedicated crossfitters and ok, some of you not so dedicated crossfitters, the MCAS Camp Pendleton indoor location has been relocated. We have moved from the CNATT MARUNIT space in bldg 2368 and are now currently located in the building next to PMO and below Environmental.  It is Building 23171 (the building to the left of the snap in field).  Currently it will be open from 1030 until 1300, but we are working on expanding the availability.

When you see a WOD that calls for being indoors, this is where we will meet.  Look forward to seeing you at the future workouts.  Semper Fi!!!

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (Women 65 lbs)
Pull-ups

As an alternate exercise to the pullups, Sumo Deadlift High pulls w/ same weight as your thruster, may be performed.

As an alternate to Thrusters, an ammo can press weighing 30 lbs may be used instead.  Just double the reps of your thrusters and you’re good…

We will meet at the pull up bars by the snap in field at 1100.  Look forward to seeing you there..

45-pound Dumbell hang squat clean thrusters, 10 reps
Run 400 meters

See you at the pull-up bars at 1100

5 rounds for time of:
400m Run
10 Tire Flips 200 lbs
10 Kettlebell Swings 1.5 poods
10 Pull-ups

We will meet at the pullup bars by the snap in field at 1100.  Look forward to seeing you there.

Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).

1 minute rest in between rounds.

We will meet in Bldg 2368 ( The CNATT MCMAP room) at 1100.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

We will meet at the pull up bars by the snap in field at 1100.  If you prefer to start a little earlier,  gear will be set up by 1030.