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.

Wednesday, 7 July 2010

Skill Work:
- Clean Pull - 105% (of Clean) x 2 x 3
- Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets

WOD:
"Death by Clean & Jerk"

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute.... continuing as long as you are able.

Use as many sets each minute as needed.

(Compare to 21 April 2010)

Post weights and number of rounds/total reps 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, 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.

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, 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.

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.

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.

Saturday, 30 January 2010

Skill Work:
- Clean Pull - 105% x 2 x 3
- (Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

Strength:
Shoulder Press - Set a new 1 Rep Max

WOD:
"Isa-Grace"
For Time:
- 30 Snatches, 135 lbs
- 30 Clean & Jerks, 135 lbs
Check out the video HERE!

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.

Friday, 11 December 2009

Strength:
Deadlift - Set a new 3 Rep Max

Skill Work:
- Clean Pull - 105% (of Clean) x 2 x 3
- Clean Complex (Power Clean + 2 Front Squats + Split Jerk) - 75% of C&J x 3 sets

WOD:
"Angie"
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
(Compare to 15 May 2009)

You must complete all reps of an exercise before moving on to the next one.

Thursday, 9 July 2009

Skill Work:
- Clean Pull - 105% x 2 x 3
- (Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

Strength:
Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 12 minutes:
- Row 250 meters
- 10 Pullups
- 10 Ring Dips

Post weights and time 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