WOD - Sled Dog

10 mins work to heavy 3 rep Clean and Jerk

6 Rounds:

50 yard sled push (4 plates)

Rest 2 mins between rounds

Early Bird Late Bird Part Deuce

9am started off the LATE BIRD

10 minutes to establish a 3RM OHS.

and then.....

4 ROUNDS FOR TIME!!!
5 Squat Cleans (95lbs)
10 BB Step Ups (95lbs)
20 AbMat Sit Ups

* Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB (95lbs) must be held overhead using the SNATCH GRIP (work that wrist flexibility) for 30 seconds. If the bar is dropped at any time during this 30 seconds, there is a 20 Burpee penalty performed upon completion of the WOD. That's 20 Burpees for EACH time the bar is dropped out of position.     post times to comments

Ready... Steady... GO!

Early Bird Late Bird

6am started off the EARLY BIRD Buddy Workout

X2
800 m Run
21 Pull Ups
21 Burpee Buddy Jumps
12 Fireman's Carry Buddy Squats
21 Pull Ups
800m Run

*Alternate rounds with your buddy. You do the 1st round, they do the first round, you do the second round, they do the second round...         Post times to comments

Runs not a rest! Move those feet...

WOD - "Oly Skill Work"

Our bodies were pretty racked by Friday...so we decided to just do some olympic lifts (skill work) with low weight. Focus on strict mechanics...

- Snatch balance
- Full clean & jerk
- Power snatch

Have a good'un.

WOD - "Harvester"

For time:
- AbMat Situps x 50

-Rest 2 minutes-

Two Rounds:
- Deadlift x 10
- Wall climb into (2) HSPU x 5

-Rest 2 minutes-

-AbMat Situps x 50

Two Rounds:
- Deadlift x 10
- Wall climb into (2) HSPU x 5

-Rest 2 minutes-

-AbMat Situps x 50

This WOD is pretty brutal...have fun.

WOD - "Two Triplets"

Three rounds:
- 200m Sprint
- Power Snatch into OHS (95 lbs) x 10, 8, 6
- Toes-to-bar x 20

-Rest 3 minutes-

Three rounds:
- 200m Sprint
- Push/press x 10 (95 lbs)
- Pullups x 20

Post times to comments. Cheers, mates!

WOD - "Medicine Ball Appreciation"

We didn't post anything for the past week due to NROTC commitments...now, we're back. Here is your gift for being patient:

- Wall Balls x 40
- Medicine Ball Slams x 40
- Medicine Ball Lateral Burpees x 40
- Wall Balls x 20
- Medicine Ball Slams x 20
- Medicine Ball Burpees x 20

-then-

Full squat/jerk skill work.

Have a good'un.

WOD - "Hang Clean, Sprint"

Skill work - 10 minutes to heavy three rep power clean

-then-

Six rounds for time:
- 200m Sprint
- Hang Cleans (full squat) x 7 (95lbs rx)

*Rest 1 minute b/w rounds.

WOD - "Bob Evans (Down on the Farm)"

Three rounds for time:
- Snatch x 7 (95 lbs rx)
- KB Farmer Walk, 100m ((2) 1.5 pood rx)
- SDHP x 7 (95 lbs rx)
- OH Barbell Walk (95 lbs rx)

Post time to comments. Have a good'un.

America!

WOD - "Push, Pull, Slam"

Three rounds for time:
- Sled push 50m w/ (3) 45lb plates
- HSPU x 10
- Pull ups x 15
- Medicine ball slam x 20 (20lb ball)

Post time to comments. Have a good'un.

WOD - "Folie à Deux"

Translated, it literally means "A Madness Shared by Two" - fitting, since SSgt Murch and I did two Crossfit Benchmark WODs this morning. Enjoy.

Elizabeth - 21, 15, 9 of:
- Power cleans (135 rx)
- Ring dips

-then-

Helen - 3 rounds of:
- 400m sprint
- KB swings x 21
- Pull ups x 12

Post times for both WODs to comments. Have a good'un.

Crossfit Saturday!

3 Rounds:
- 200m sprint
- Burpee Box Jumps x 15, 10, 5
- Dumbbell Clean and Press, 15, 10, 5

Rest 3 mins

3 Rounds:
- 200m sprint
- OHS (65lbs) x 15, 10, 5
- Toes to Bar x 15, 10, 5

Skill Work!

Today we focused on skill work. Take your time and ensure that you're attaining a full range of motion (FRM) for the following:
- Squat Clean to 1RM
- HSPU
- Pullups s/s Muscle Ups (on a straight bar)
- 3-second Front Squat Holds (hold at the bottom of each rep..)

Have fun with it.

Functional Fitness

-Skill work of 10 minutes to establish a 3 rep snatch balance

Then for time: 21, 15, 9

Round 21
-800 meter run
-KB Swing (Rx 53#)
-Ab Mat Sit-ups (CF Style)

Round 15
-400 meter run
-KB Swing
-Ab Mat Sit-ups

Round 9
-800 meter run
-KB Swing
-Ab Mat Sit-ups

Have fun training and post your times...

"Buckeye 300"

For time:

30 reps each exercise

-Snatch (95#)
-SDHP (95#)
-Pull-ups
-KB Swings (1.5 pood)
-Box Jump (24")
-Thruster (95#)
-CF Sit-ups
-Hand Release Push-ups
-Pull-ups
-Burpees

Good luck...Have fun...try not to go internal...and post your times...

Yesterday's WOD

Taken from outlawcrossfit.com

Skill work:
-10 minutes to establish a 3RM OHS

Then 4 rounds for time:

-5 Power Snatches
-10 BB Step-ups
-20 Burpees

*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds.  If the bar is dropped at any time during the 30 seconds, there is a 20 rep burpee penalty to be performed after the WOD is completed.