Monday, 2 August 2010

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Back Squat (w/ Bands) - 3 Reps (70% of your 1RM w/ Bands) on the minute for 10 minutes

WOD:
"Luce"
While wearing a 20 lbs vest:
3 Rounds for Time:
- Run 1k
- 10 Muscle-Ups
- 100 Squats

Post weights and time to comments.

Tuesday, 27 July 2010

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Floor Press - Find your 1 Rep Max

WOD:
"Amanda"
9-7-5
- Muscle-ups
- Squat Snatches, 135 lbs
Watch the World's best attack this WOD at the 2010 Games! CLICK HERE

Post weights and time to comments.

Friday, 11 June 2010

Don't be like these guys...seriously.

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Sumo Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes

No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.

Post weights and results to comments.

Saturday, 5 June 2010

Fast roping onto a rooftop

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Shoulder Press (w/ Bands) - Set a new 5 Rep Max

WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups

Post weights and time to comments.

Tuesday, 18 May 2010

Garrett, Greybush, and Matt...this is for you.

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
Bench Press - Set a new 5 Rep Max

WOD:
(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
(Compare to 2 March 2010)

Post weights and time to comments.

Tuesday, 13 April 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
Floor Press - Find your 3 Rep Max

WOD:
"Erin"
Five rounds for time of:
- 15 Dumbbell Split Clean, 40 lbs x 2
- 21 Pull-ups

Post weights and time to comments.

Saturday, 3 April 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Push Press (w/ Bands) - Find your 1 Rep Max

WOD:
"Filthy Fifty"
For time:
- 50 Box jumps, 24"
- 50 Jumping Pull-ups
- 50 KB Swings, 1 Pood (or 35 lbs DB)
- 50 Walking Lunges- 50 Knees-to-Elbows
- 50 Push Press, 45 lbs- 50 Back Extensions
- 50 Wall Ball Shots, 20 lbs
- 50 Burpees
- 50 Double Unders
(Compare to 23 November 2009)

Post weights and time to comments.

Saturday, 27 March 2010

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Push Press (w/ Bands) - Find your 3 Rep Max

WOD:
"Lynne"
5 Rounds (Not for Time):
- Bench Press, Bodyweight, Max Reps
- Pullups, Max Reps
(Compare to 9 March 2009)

Post weights and reps for each exercise to comments.

Monday, 8 March 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
Back Squat (w/ Chains) - Find your 1 Rep Max

WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 185 lbs
- Run 400 meters
(Compare to 25 January 2010)

Post weights and time to comments.

Tuesday, 23 February 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Bench Press (w/ Chains) - Set a new 5 Rep Max

WOD:
- 21 SDHP, 95 lbs
- 21 Push Presses, 95 lbs
- Run 400 meters
- 15 SDHP, 95 lbs
- 15 Push Presses, 95 lbs
- Run 200 meters
- 9 SDHP, 95 lbs
- 9 Push Presses, 95 lbs
- Run 400 meters

Post weights and time to comments.

Friday, 19 February 2010

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Sumo Deadlift (w/ Chains) - Set a new 1 Rep Max

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

Post weights and splits to comments.

Tuesday, 2 February 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
Incline Bench Press (w/ Bands) - Set a new 5 Rep Max

WOD:
21-15-9
- Sandbag Clean and Throw, 30% of bodyweight
- Burpees

A Clean and Throw is completed by cleaning the weight to the shoulders followed by a push jerk-esque knee bend/hip drive and explosively throwing the sandbag up and away from your body. Go for max distance on each throw. On each consecutive rep, try to get the sandbag back to the same place where you threw the previous rep from.

Post weights and time to comments.

Monday, 18 January 2010

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Back Squat - Set a new 3 Rep Max

WOD:
5 Rounds for time:
- 5 Deadlifts, 275 lbs
- 10 Burpees
(Compare to 22 June 2009)

Saturday, 9 January 2010

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Shoulder Press - 3 x 3

WOD:
For Time:
- 10 Power Snatch, 135 lbs
- 50 Double Unders
- 8 Power Snatch, 135 lbs
- 40 Double Unders
- 6 Power Snatch, 135 lbs
- 30 Double Unders
- 4 Power Snatch, 135 lbs
- 20 Double Unders
- 2 Power Snatch, 135 lbs
- 10 Double Unders

Tuesday, 22 December 2009

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
- Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats
(Compare to 26 May 2009)

Post weights and time to comments.

Tuesday, 23 June 2009

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 8 minutes:
- 5 Handstand Pushups
- 10 Pullups
- 15 Double Unders

Post weights and number of rounds to comments.

Monday, 15 June 2009

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Incline Press - Set a new 3 Rep Max

WOD:
"Annie":
50-40-30-20-10
- Double Unders
- Situps

Tuesday, 26 May 2009

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Strength:
- Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 10 Minutes:
- 5 Deadlifts, 275 lbs
- 10 Ring Dips
- 15 Air Squats