Tuesday, 13 July 2010

Skill Work:

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

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

WOD:
"Helen"
Three rounds for time:
- Run 400 meters
- 21 KB Swings, 1.5 pood (or 55 lbs dumbbell)
- 12 Pull-ups

(Compare to 25 August 2009)

Post weights and time to comments.

Saturday, 12 June 2010

Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

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:
Shoulder Press (w/ Bands) - Set a new 3 Rep Max

WOD:
"Hansen"
Five rounds:
- 30 KB Swings, 2 pood (or 75 lbs DB)
- 30 Burpees
- 30 Glute-ham sit-ups
(Compare to 3 May 2009)

Post weights and time 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.

Saturday, 29 May 2010

Royal Marines take the beach

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Strength:
Shoulder Press - Set a new 3 Rep Max

WOD:
"Diane"
21-15-9
- Handstand Pushups
- Deadlifts, 225-lbs
(Compare to 9 October 2009)

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.

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, 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.

Saturday, 10 April 2010

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

Strength:
Shoulder Press (w/ Bands) - Find your 5 Rep Max

WOD:
AMRAP in 20 minutes:
- 5 Hang Squat Cleans, 165 lbs
- 10 Ring Dips
- 15 Box Jumps, 24"
(Compare to 28 June 2009)

Post weights and number of rounds to comments.

Saturday, 13 March 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:
Shoulder Press (w/ Chains) - Find your 1 Rep Max

WOD:
3 Rounds:
- 30 Double-Unders
- 25 L-pull-ups
- 20 Dumbbells Squat clean, 50 lbs

Post weights and time to comments.

Saturday, 6 March 2010

Skill Work:
- Power Clean - 70% x 2 x 2
- Front Squat - 70% x 2 x 2
- Split Jerk - 70% x 2 x 2

Strength:
Shoulder Press (w/ Chains) - Set a new 3 Rep Max

WOD:
"Long Road Home"
(Courtesy of CrossFit Apex)
2 rounds for time of:
- 25 Push Press, 95 lbs
- 25 Deadlift, 135 lbs
- 25 Wall ball, 20 lbs
- 25 Burpee
- 25 SDLHP, 95 lbs
- 25 Overhead Plate Lunges, 45 lbs
- 25 Knees-to-Elbows
(Compare to 26 August 2009)

Post weights and time to comments.

Saturday, 27 February 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:
Shoulder Press (w/ Chains) - 5 Rep Max

WOD:
- 15 Deadlifts, 225 lbs
- 15 Handstand Push-ups
- 15 Pull-ups, 35 lbs
- 15 Thrusters, 95 lbs

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!

Saturday, 23 January 2010

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

Strength:
Shoulder Press - Set a new 3 Rep Max

WOD:
Alternating Tabatas
- Thrusters, 65 lbs
- Pull-ups
*Start the clock and perform as many reps as possible for 20 seconds of thrusters. Rest 10 seconds. Then perform as many pull-ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is the total number of reps of thrusters plus the total number of reps of pullups in 16 sets. The entire workout takes 8 minutes.

Post weights and scores (thrusters/pull-ups/total) to comments.

Saturday, 16 January 2010

Skill Work:
- Overhead Squat - 75% x 2 x 2
- Snatch Balance - 75% x 3 x 2
- Snatch - 80% x 1 x 3

Strength:
Shoulder Press - Set a new 5 Rep Max

WOD:
AMRAP in 12 minutes:
- 5 Handstand Push-ups
- 10 Pull-ups
- 15 KB Swings, 2 Pood (or 75 lbs DB)

Post weights and number of rounds to comments.

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, 29 December 2009

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

Strength:
Shoulder Press - Set a new 3 Rep Max

WOD:
"Nancy"
5 Rounds for Time:
- 400 meter run
- 15 Overhead Squats, 95 lbs
(Compare to 16 September 2009)

Post weights and time to comments.

Saturday, 12 December 2009

Strength:
Shoulder Press - Set a new 1 Rep Max

Skill Work:
- Rope Climbs
or
- Handstand Hold - 90 seconds total

WOD:
(From OPT's Blog)
- On the minute every minute for 7 minutes perform 5 Squat Clean Thrusters (Note: Ricky in the video weighs 150 lbs) - be fast and aggressive; you must choose a weight that will challenge you mentally on the last few sets; it has to be the same weight every set and it has to be unbroken (you cannot let go of bar)
Rest 3 minutes EXACTLY
- On the minute every minute for 5 minutes perform 10 challenging pull-ups (if you can do 10 chest-to-bar easily, do them weighted; if pull-ups alone are challenging do them); they have to be unbroken
Rest 1 minute EXACTLY
- On the minute every minute for 3 minutes perform 25 unbroken sit ups: feet unanchored, hands at temples

Post weight and results/thoughts to comments.

Saturday, 7 October 2009

Strength:
Shoulder Press - 3 x 3

WOD:
AMRAP in 20 minutes:
- 5 Snatches, 95 lbs
- 3 Muscle-ups

Post weight and number of rounds to comments.

Saturday, 24 October 2009

Strength:
Shoulder Press - 3 x 3

WOD:
"Cindy"
AMRAP in 20 minutes:
- 5 Pullups
- 10 Pushups
- 15 Squats

Post weight and number of rounds to comments.

Saturday, 5 September 2009

Strength:
Shoulder Press - 3 x 3

WOD:
Three rounds for time of:
- Run 800 meters
- 25 L-pull-ups
- 30 Overhead squats, 75 lbs

Post weight and time to comments.