Friday, 31Jul09, Star of India run w/ CrossFit

We will start at the Grassy Knoll do 30 Pull ups, then run to Sheraton and do 30 Burpees, then run to the Coast Guard station and do 30 squats and finally run to the Star of India and do 30 pushups and repeat all stations on the way back starting with pushups.

Thursday 30Jul09, 'JT'

21-15-9 Reps for Time:

>Handstand push-ups
>Ring Dips (if you dont have rings do double reg. dips)

This workout is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was Killed in Afganistan June 2005.

Video courtesy of

JT (Annie)(WMV)

JT (Annie)(MOV)

Wednesday 29Jul09, Swim, Push and Swing

100 Meter Swim
30 Push Ups
21 Kettle Bell Swings
100 Meter Swim
25 Push Ups
15 Kettle Bell Swings
100 Meter Swim
20 Push Ups
9 Kettle Bell Swings

Videos courtesy of

Swim-Pushup-KB Swing WOD(WMV)

Swim-Pushup-KB Swing WOD(MOV)