Saturday 5-19-12

“Team WOD”

Friday 5-18-12

2012 CrossFit Games Regional: Individual Event 4

For time:
50 Back squat, #135 / #95
40 Pull-ups
30 Shoulder-to-overhead, #135 / #95
50 Front squat, #85 / #65
40 Pull-ups
30 Shoulder-to-overhead, #85 / #65
50 Overhead squat, #65 / #45
40 Pull-ups
30 Shoulder-to-overhead, #65 / #45

Thursday 5-17-12

“Jag 28″

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Wednesday 5-16-12

Overhead Squat 1-1-1-1-1-1-1 reps

Tuesday 5-15-12

“Brian”

Three rounds for time of:
5 – 15 foot Rope climb, or 25 pull ups
25 Back squat  #185 / #115

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Nate finished 32nd overall…Thank you all for the support this weekend at regionals.

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Cashout: Tabata Double unders

The gym is closed until Monday. Come to the Pomona Fairgrounds and watch
The CrossFit Games SoCal Regionals.

Mens WOD times:
Friday
#1 – 12:00 to 1:00pm
#2 – 4:00pm to 5:16pm
Saturday
#3 – 10:00am to 11:00am
#4 – 1:50pm to 3:50pm
Sunday
#5 – 10:30am to 11:30
#6 – 2:45pm to 4:15pm (Not Guaranteed)

The gym will be closed tomorrow (Fri.) and Saturday.

Come and watch the SoCal Regionals at the Pomona Fairgrounds!

Thursday 5-10-12

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Wednesday 5-9-12

Deadlift 5-5-5-5-5 reps

Tuesday 5-8-12

The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.