Monday, 26 July 2010

Skill Work:

- Snatch Pull - 105 x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Front Squat:

Set a new 1 Rep Max

WOD:

"1/2 Angie"

- 50 Pullups

- 50 Pushups

- 50 Situps

- 50 Squats(Compare to 1 June 2010)

Post weights and time to comments.

Friday, 4 June 2010

A member of the US Army International Security Assistance Force in Afghanistan.

Skill Work:

- Snatch Pull - 105 x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:

Sumo Deadlift (w/ Chains) - Set a new 5 Rep Max

WOD:

Five rounds for time of:

- 21 Thrusters, 75 lbs

- 42 Double-Unders

Post weights and time to comments.

Tuesday, 25 May 2010

Air Force PJs bringing one home

Skill Work:

2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Strength:
Bench Press - Set a new 3 Rep Max

WOD:

"Fat Fran"

15-12-9

- Thrusters, 135 lbs

- Pullups, 45 lbs

(Compare to 4 September 2009)

Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!

Post weights and time to comments.

Tuesday, 20 April 2010

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Strength:
Shoulder Press (w/ Bands) - Find your 1 Rep Max
(We are swapping the BP and SP this week to accommodate next week's CFT)

WOD:
Five rounds for time of:
- 20 Back Squats, 135 lbs
- 20 yards Handstand walk
Video demos HERE and HERE!

Post weights and time to comments.

Friday, 26 March 2010

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift (Feet elevated 2") - Find your 3 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and splits to comments.

Monday, 15 March 2010

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Strength:
Box Squat (w/ Chains) - Find your 5 Rep Max

WOD:
"Josh"
- 21 Overhead Squats, 95 lbs
- 42 Pullups
- 15 Overhead Squats, 95 lbs
- 30 Pullups
- 9 Overhead Squats, 95 lbs
- 18 Pullups
(Compare to 1 July 2009)

Post weights and time to comments.

Tuesday, 16 February 2010

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Bench Press (w/ Bands) - Set a new 1 Rep Max

WOD:
AMRAP in 10 minutes:
- 5 Weighted Pull-ups, 45 lbs
- 10 Clapping Push-ups
- 50 ft., Walking Lunge w/ 45 lbs plate overhead

Post weights and number of rounds to comments.

Monday, 8 February 2010

Skill Work:
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
- Clean Pull - 95% of clean x 3 x 3

Strength:
Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Sandbag Zercher Squat, 50% bodyweight
- KB Swings, 2 pood (or 75 lbs DB)

Post weights and time to comments.

Friday, 8 January 2010

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
Sprints
10 x 100m
Rest 3-5 minutes between efforts

Post weights and split times to comments.

Monday, 28 December 2009

Skill Work:
- 2 Position Clean (Above Knee, Floor) - 70% of Clean 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
3 Rounds for time:
- Row 1000m
- 20 KB Swings, 1.5 pood (or 55-lbs DB)
- 20 Push-ups
(Compare to 29 August 2009)

Post weights and time to comments.

Sunday, 14 June 2009

Skill Work:
- Snatch Pull - 105 x 2 x 3
- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Diane":
21-15-9
- Deadlifts, 225 lbs
- Handstand Pushups

Post weights and time to comments.

Wednesday, 3 June 2009

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Strength:
Shoulder Press - 3 x 3

WOD:
3 Rounds for Time:
- Row 250 meters
- 7 Burpees