1 Platoon of Marines
3 rounds of 5 stations, 1 minute rest between rounds:
  • Burpees
  • Kettlebell Sumo deadlift high pulls
  • Rubber M-16 Rifle thrusters
  • Box jumps with flack jacket
  • Wall Ball 6lb med ball
Scored bythe total of the lowest number for each round of each exercise.
My FBG score: 113
Of Five groups of three the highest scores per team were: 58, 112, 113, 122, 127

Not bad for a 31 year old on the 13th Anniversary of my first day in the Marine Corps.
Happy Marine Corps Anniversary to me...


WOD?! Nuh Uh!!!!

wow... I did an actual WOD, as RXed...
Overhead Squat: 1,1,1,1,1,1,1
5x5 KTEs


Getting weak after a week...

Thouht it would be a good idea to do something easy, not too easy, but easy nevertheless.
3 rounds but not for time:
25 high jumps of the jump rope (in lieu of the double unders I am unable to do)
5 one handed 20kg KB deadlifts
5 two handed 16kg KB swings
5 one handed 12 kg KB snatches


First WOD in the new crib

light CFWU
1000m run (touch the Stadium)
50 12' box jumps
50 12kg KB swings

cooldown lap around the block (~400m)


Probably the last Bethesda NNMC gym workout eer...

CFWU x 3 of 10
light & loose 500m Row (~3:15)

5 rounds of15, 12, 9, 6, 3 reps, for time, of:
75# OHS
Assited HSPUs


3 rounds of 500m row/500m treadmill run

5x5 KTEs


Scaled down Nancy

5x for time:
400m run on treadmill,
7x jumping pull-ups
12x 12kg KB swings

5 min walk at 2.5/2.5 on treadmill


Sunday morning constitutional

5 rounds of 5, no clock, just to work it out a little
12kg KB power clean (5 each side)
20kg KB deadlift
16 kg KB SDHP


Company B PT

Team PT:
4 Marines run together, during exercises 1 Marine executes while 1 rests, 1 does sun gods, 1 does in & outs rotating clockwise until the number of reps is completed for that exercise by all four together.

100 Squats
1000m run
100 horizontal knee strikes on a bag w/a partner
1000m run
200 4 count flutter kicks
1000m run
100 push ups
1000m run
100 8 count body builders

Of ~10 teams, mine came in 3rd, not too shabby...


"Fran" (kinda)

Three rounds, 21-15- and 9 reps, for time of:

45# pound Thruster
Jumping Pull-ups


5x5 KTEs


Finally back on the main CF WOD page

from Friday 070202 on www.crossfit.com

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

I subbed 50#DBs.


For cooldown I walked 5 min at 2.1 on 12 incline, then 5 minat 3 on 3 followed by 1 lap w/50#DBs.


Winded and Limping

4 mile indian run on uneven terrain. Probably not the best 1st run after 2 months in a cast. Fell out of formation about 2/3 of the way around the course. Finished at a good clip, just could keep sprinting through the pain.
After cool-down, led Tan belt sustainment of Leg Sweep and Rear Choke.

At the old HQ, CrossFit MECCA in 2007