Tuesday, 26 April 2011 (am)

WOD:
Clean & Jerk - Heavy Single

- 215 x 2. Wasn't commiting to getting under the bar at all.

Snatch - Heavy Single

- 165 x 2; 185 (F)

Friday, 6 August 2010

This little guy must be going through training, everyone knows that you don't put your barrel through the window!

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Deadlift (w/ Chains) - 3 Reps (70% of DL w/ Chains 1RM) on the minute for 10 minutes

WOD:
Sprints:
8 x 200m
Rest 2-3 minutes between efforts.

Post weights and splits to comments.

Saturday, 24 July 2010

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Strength:
Push Press - Set a new 3 Rep Max

WOD:
7 Rounds for Time:
- 3 Cleans, 205 lbs
- 4 Handstand Push-ups

Post weights and time to comments.

Monday, 19 July 2010

The 2010 CrossFit Games are in the books. In case you missed it, you can watch all of the coverage from Saturday and Sunday, hour by hour, HERE. What this means is that you now have about 8 months until the 2011 Sectional Qualifiers kick off in most areas.

Skill Work:
Snatch - 75% of Saturday's Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Front Squat - Set a new 3 Rep Max

WOD:
3 Rounds for time:
- 40 meter Shuttle Run (10m, 20m, 10m)
- 10 KB Swings, 2 pood (or 75 lbs DB)
- 5 Burpees

Post weights and time to comments.

Wednesday, 14 July 2010

Skill Work:

- 3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
- Clean & Jerk - 75% x 1 x 3

WOD:
AMRAP in 20 minutes:
- 5 Front Squats, 185 lbs
- 10 Clapping Push-ups
- 15 Pull-ups

Post weights and number of rounds to comments.

Monday, 5 July 2010

Skill Work:
Snatch - 85% x 1 x 3
Clean & Jerk - 85% x 1 x 3

Strength:
Back Squat - Heavy Single
(Don't expect any PRs this week)

WOD:
Row 2k

Post weights and time to comments.

Friday, 25 June 2010

U.S. Air Force Lt. Col. Stephen Goodman and Capt. Robert Wilson perform a high-altitude, low-opening jump over Ie Shima Island, Japan, Dec 23, 2009.

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

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

WOD:
Sprints:
10 x 100 meters
Rest approximately 2-3 minutes between reps.

Post weights and splits to comments.

Friday, 18 June 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:
Deadlift (Feet elevated 2") - Find your 5 Rep Max

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

Post weights and splits to comments.

Monday, 14 June 2010

I wonder who this guy works for...

Skill Work:

3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets

Clean & Jerk - 75% x 1 x 3

Strength:

Box Squat (w/ Bands) - Set a new 5 Rep Max

WOD:

For time:

- Run 400 meters

- 15 Clean and Jerk, 155 lbs

- Run 400 meters

Post weights and time to comments.

Tuesday, 1 June 2010

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Strength:
Close Grip Bench Press - Set a new 5 Rep Max

WOD:
"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 18 December 2009)

Post weights and time to comments.

Friday, 28 May 2010

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Deadlift - Set a new 3 Rep Max

WOD:
"Nutts"
For time:
- 10 Handstand push-ups
- 15 Deadlifts, 250 lbs
- 25 Box jumps, 30"
- 50 Pull-ups
- 100 Wallball shots, 20 lbs
- 200 Double-unders
- Run 400 meters with a 45lb plate

Post weights and time to comments.

Saturday, 22 May 2010

US Marshals SOG about to get busy

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Shoulder Press - Set a new 5 Rep Max

WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
You must complete all reps of an exercise before moving on to the next one.
(Compare to 11 December 2009)

Post weights and time to comments.

Friday, 23 April 2010

Skill Work:
Snatch - 75% of Monday's Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Deadlift (w/ plates ~2" off ground) - Find your 1 Rep Max

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

Post weights and split times to comments.

Saturday, 17 April 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

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

WOD:
AMRAP in 20 minutes:
- 5 Push Press, 155 lbs
- 10 Sandbag Zercher Squats, 135 lbs
- 15 Pull-ups

Post weights and number of rounds to comments.

Tuesday, 6 April 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Strength:
Floor Press - Find your 5 Rep Max
(Click HERE for a pretty decent YouTube demo)

WOD:
"Heavy Grace"
For Time:
- 30 Clean & Jerks, 155 lbs

Post weights and time to comments.

Monday, 29 March 2010

Skill Work:
Clean & Jerk - Set a new 1 Rep Max

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

WOD:
"Mixed Up Fran"
21-15-9
- Kettlebell Thrusters, 2 x 1 pood (or 35-lbs DB)
- Chin-ups (Palms facing in)

Tuesday, 23 March 2010

Skill Work:
- Front Squat - (Weight=Clean PR) x 2 x 2
- Split Jerk - 80% x 2 x 2
- Clean & Jerk - 80% x 1 x 3

Strength:
Close Grip Bench Press - Find your 3 Rep Max

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 17 October 2009)

Post weights and time to comments.

Friday, 19 March 2010

Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Strength:
Deadlift (Feet elevated 2") - Find your 5 Rep Max

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 2-5 minutes between each sprint.

Post weights and splits to comments.

Friday, 12 March 2010

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

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

WOD:
Sprints
8 x 200m
Rest 2-3 minutes between efforts

Post weights and splits to comments.

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.