Tuesday, 3 August 2010

KEY WEST, Fla. (April 28, 2009) A Special Warfare Combatant-Craft Crewman (SWCC) assigned to Special Boat Team (SBT) 20 navigates the MARK V Special Operations Craft for a scene in the upcoming Bandito Brothers production ¨I Am That Man", due in theaters in 2010. SWCC operate and maintain the Navy's inventory of state of the art, high-speed boats in support of special operations missions worldwide. (U.S. Navy photo by Chief Mass Communication Specialist Kathryn Whittenberger.)

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Bench Press (w/ Chains) - 2 Reps (70% of Bench w/ Chains 1RM) on the minute for 10 minutes

WOD:
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
(Compare to 1 December 2009)

Post weights and time to comments.

Tuesday, July 6 2010

Honorary SOC Jason Lewis was killed by an IED while conducting combat operations in Southern Baghdad on July 6, 2007. Read Jason's story HERE.

Skill Work:
Snatch Complex - (Power Snatch + 2 Overhead Squats + Snatch Balance) 60% x 1 x 3
***Focus on your footwork!

Strength:
Bench Press - Heavy Single

WOD:
"Jason"
For time:
- 100 Squats
- 5 Muscle-ups
- 75 Squats
- 10 Muscle-ups
- 50 Squats
- 15 Muscle-ups
- 25 Squats
- 20 Muscle-ups

Post weights and time to comments.

Tuesday, 22 June 2010

Name this SEAL and tell us his story...post in comments.

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:

Bench Press (w/ Chains) - Set a new 3 Rep Max

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 23 March 2010)

NOTE: This is a deliberately low(er) volume week. I would recommend you take heed. ;-)

Post weights and time to comments.

Tuesday, 15 June 2010

Skill Work:

- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets

- Snatch - Heavy Single

Strength:

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

WOD:

"Isabel"

For Time:

- 30 Reps, 135 lbs Snatch (Click for Video Demo - Also see THIS LINK to watch Josh Everett do this in record time!)

(Compare to 6 March 2009)

This one is supposed to be over quickly, so chose a weight that allows you to finish around 3-4 minutes. Just like "Grace," this is an "anyhow" workout. In other words, get the bar from the ground to overhead in one motion, any way possible: full squat snatch, power snatch, muscle snatch.

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, 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, 9 March 2010

Skill Work:
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets

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

WOD:
5 Rounds for Time:
- Row 250 meters
- 10 KB Swings, 2 Pood (or 75 lbs DB)
- 10 Clapping Push-ups
(Compare to 29 May 2009)

Tuesday, 2 March 2010

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3

Strength:
Bench Press (w/ Chains) - Set a new 3 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 15 December 2009)

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.

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.

Tuesday, 26 January 2010

Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3

Strength:
Bench Press - Set a new 1 Rep Max

WOD:
"10 minutes of...KB"
As many reps as possible in 10 minutes:
- Kettlebell Swings, 1.5 pood (or 55 lbs DB)

You may not rest the 'bell on the ground or your body. The only rest is done while holding the 'bell by the handle in one or both hands. The event ends when you put down the 'bell or place it on any support surface. If you stop before the 10 minutes are up, the penalty is 10 burpees for every 30 seconds - rounding down - of uncompleted time (i.e., if you stop at 6:45 the penalty would be a total of 70 burpees: 10 for 6:30-7 and 60 for 7-10)

Post weights and results, including penalties, to comments.

Tuesday, 19 January 2010

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Bench Press - Set a new 3 Rep Max

WOD:
For time:
- 10 Dumbbell Clean & Jerks, 25 lbs DBs
- 1 Weighted pull-up, 25 lbs
- 9 Dumbbell Clean & Jerks, 25 lbs DBs
- 2 Weighted pull-ups, 25 lbs
- 8 Dumbbell Clean & Jerks, 25 lbs DBs
- 3 Weighted pull-ups, 25 lbs
- 7 Dumbbell Clean & Jerks, 25 lbs DBs
- 4 Weighted pull-ups, 25 lbs
- 6 Dumbbell Clean & Jerks, 25 lbs DBs
- 5 Weighted pull-ups, 25 lbs
- 5 Dumbbell Clean & Jerks, 25 lbs DBs
- 6 Weighted pull-ups 4, 25 lbs
- 4 Dumbbell Clean & Jerks, 25 lbs DBs
- 7 Weighted pull-ups, 25 lbs
- 3 Dumbbell Clean & Jerks, 25 lbs DBs
- 8 Weighted pull-ups, 25 lbs
- 2 Dumbbell Clean & Jerks, 25 lbs DBs
- 9 Weighted pull-up, 25 lbs
- 1 Dumbbell Clean & Jerk, 25 lbs DBs
- 10 Weighted Pull-ups, 25 lbs

Tuesday, 15 December 2009

Strength:
Bench Press - Set a new 1 Rep Max

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

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 13 May 2009)

Post weight and time to comments.

Tuesday, 8 December 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Nasty Girls" (Click for a motivational Video Demo)
3 rounds for time of:
- 50 Air Squats
- 7 Muscle-Ups
- 10 Hang Power Cleans, 135 lbs
(Compare to 19 March 2009)

Tuesday, 1 December 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)

WOD:
"Annie"
50-40-30-20-10
- Double Unders
- Sit-ups
(Compare to 15 June 2009)

Tuesday, 24 November 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Nicole"
AMRAP in 20 minutes:
- Run 400 meters
- Max Pullups
(Compare to 12 June 2009)

Post number of rounds and total number of pullups to comments.

Tuesday 15 September 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

Skill Work:
(Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

WOD:
Row 1k

Tuesday, 8 September 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use bands if you have them)

Skill Work:
Snatch Complex (Power Snatch + 2 Overhead Squats + Snatch Balance) - 75% of Snatch x 3 sets

WOD:
5 Rounds of the following for time:
- 20 Air Squats
- 15 Push press, 95 lbs
- 10 Squat Cleans, 95 lbs
- 5 L-pullups

Post weights and time to comments.

Wednesday, 2 September 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Hefty Barbara"
Five rounds, each for time of:
- 10 Pull-ups, 45 lbs
- 15 Ring Push-ups
- 20 GHD Sit-ups
- 25 Pistols, Alternating Legs

Rest precisely 3 minutes between rounds.

Post weight and times for each round to comments.

Thursday, 21 May 2009

Strength:
Bench Press - Set a new 5 Rep Max
(Use Bands if you have them)

Skill Work:
Handstand Holds - Total of 60 seconds
L-Sit - Total of 60 seconds

WOD:
4 Rounds for Time:
- 4 Weighted Pullups, 60 lbs
- 8 Ring Pushups
- 12 Sumo Deadlift High Pulls, 95 lbs