Friday, 30 July 2010

Soldiers from the 173rd Airborne Brigade Combat Team fire an FGM-148 Javelin anti-tank guided missile

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

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

WOD:
Sprints:
10 x 100 meters

Rest approximately 2-3 minutes between reps.

Post weights and splits to comments.

Saturday, 10 July 2010

U.S. Coast Guard Search and Rescue swimmer enters the water

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

Strength:
Split Jerk - Heavy Single

WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 7 December 2009)

Post weights and time to comments.

Monday, 7 June 2010

Skill Work:

Muscle Snatch - Heavy Single

Snatch Deadlift - 105% x 3 x 2

Strength:

Back Squat (w/ Chains) - Set a new 3 Rep Max

WOD:

South Central Regional, Event 4

For time:

10 Muscle-ups

15 Handstand push-ups

20 pound Squat clean, 155 lbs

Run 550 meters

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, 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.

Tueday, 30 March 2010

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

Strength:
Bench Press (Close Grip) - Find your 1 Rep Max

WOD:
"Sandy Grace"
For time:
- 30 Sandbag Clean & Jerks, 135 lbs

Post weights and time 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.

Monday, 1 March 2010

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

Strength:
Back Squat (w/ Chains) - Find your 3 Rep Max

WOD:
Three rounds for reps of:
- 1 min, Wall ball shots, 20 lbs
- 1 min, Towel Pull-ups
- Run 400m
- Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post weights, total reps for each exercise, and run times to comments.

Saturday, 20 February 2010

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

Strength:
Push Press - Set a new 1RM

WOD:
"Tabata This!"

- Tabata Row
- Rest 1 minute
- Tabata Squat
- Rest 1 minute
- Tabata Pull-up
- Rest 1 minute
- Tabata Push-up
- Rest 1 minute
- Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Total time for the workout is 24 minutes. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

(Compare to 9 April 2009)

Post weights and Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

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.

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.

Tuesday, 12 January 2010

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

Strength:
Front Squat - Set a new 1RM
(This is for you Garrett!)

WOD:
AMRAP in 10 minutes:
- 5 Chest-to-Bar Pull-ups
- 10 Clapping Push-ups
- 15 Squat Jumps
(A Squat Jump is executed by completing a proper air squat and then jumping to touch a "target" 12-inches above standing reach. The Squat Jump should be one fluid motion, in other words, don't stop at the top of the squat and then jump.)

Post weights and number of rounds to comments.

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, 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.

Wednesday, 1 July 2009

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

Strength:
Shoulder Press - Set a new 1 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

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.

Friday, 19 June 2009

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

WOD:
"Fran"
21-15-9
- Thrusters, 95 lbs
- Pullups
(Compare to 30 March 2009)

Post weights and time to comments.

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