Crossfit SkidRow

400m Run
20 Wall Balls 20 lbs
200m Row
20 Kettlebell Swings 1.5 poods  (females 1 pood)

Post total rounds.

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps  (65 pounds for females)

Post total time.

tailor weight as necessary.

We will meet at the pullup bars at 1100.

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.
You must complete the total number of reps before moving on to the next exercise.   If you can’t do pullups, you can substitute ammo can press (30 lbs) for 200 reps.

We will meet at the pull-up bars at 1100.

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

We will meet at the pullup bars at 1100.

Post results at www.beyondthewhiteboard.com

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

We will meet inside the CNATT MARUNIT MCMAP room building 2368 at 1100.

Deuces Wild

4 rounds for time of:
200m Row
20 Pull-ups
20 Dips (Bench)s
20 Sumo Deadlift High-pulls 75 lbs

Post total time.

Scale exercises and weights as necessary.  We will meet at the pull up bars by the snap in field at 1000.

Log in to Beyondthewhiteboard.com , request to join MCAS Camp Pendleton, and post and track you results there.

Look forward to seeing you out there.

Helen

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

We will meet at the pullup bars by the snap in field at 1100.

After a long delay and an even longer deployment, we have finally got another website up and running. Anticipate updates begining 1 June 2009.