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, 20 July 2010

Visit, Board, Search and Seizure (VBSS) teams assigned to the amphibious assault ship USS Saipan (LHA 2) crash through the waves aboard a Rigid Hull Inflatable Boat (RHIB) while conducting training.

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

Strength:
Floor Press - Find your 3 Rep Max

WOD:
- 4 Rounds:
- 20 Push-ups
- 20 Squats

- Run 200 meters

- 3 Rounds:
- 15 KB Swings, 1 pood (or 35 lbs DB)
- 15 Sit-ups

- Run 200 meters

- 2 Rounds:
- 10 Thrusters, 95 lbs
- 10 Lunges, alternating legs

- Run 400 meters

Post weights and time to comments.

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.

Monday, 21 June 2010

Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single

Strength:

Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Deadlifts, 225 lbs
- Pull-ups

Post weights and time 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.

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.

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.

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.

Friday, 21 May 2010

Army sniper team in a hide

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

Strength:
Deadlift - Set a new 5 Rep Max

WOD:
(Courtesy of CrossFitOKC)

Run 800 meters
15-10-5
- Thrusters, 115 lbs
- Burpees
Run 800 meters
(Compare to 7 May 2010)

Post time to comments.

Friday, 16 April 2010

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

Strength:
Deadlift (w/ plates 2" off ground) - Find your 3 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.

Monday, 5 April 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:
Back Squat (w/ Bands) - Find your 5 Rep Max

WOD:
AMRAP in 10 minutes:
- 10 Sandbag Zercher Squat, 50% bodyweight
- 10 KB Swings, 2 pood (or 75 lbs DB)

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.

Saturday, 20 March 2010

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

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

WOD:

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post weights and number of minutes successfully completed for each exercise to comments. Their sum is your score.

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.

Friday, 26 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:
Deadlift (w/ Chains) - 5 Rep Max

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

Post weights and splits 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

Friday, 12 February 2010

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

Strength:
Sumo Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
Sprints
- 300 meters
- 200 meters
- 100 meters
- 200 meters
- 300 meters
Rest 3-5 minutes between each sprint.

Post weights and splits to comments.

Wednesday, 3 February 2010

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

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

Post weight and number of rounds to comments.

Monday, 25 January 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:
Back Squat - Set a new 1 Rep Max

WOD:
"Litvinov"
3 Rounds for time:
- 8 Front Squats, 185 lbs
- Run 400 meters

The joke here is that, supposedly, Sergey Litvinov, a 196 lbs Russian hammer thrower from the '80s did this workout with 405 lbs and 75-second runs. Yeah, let me know how that goes...

Post weights and total number of reps to comments.