Thursday 4/1/10

For Time

1 Clean and Jerk (Power Clean), 135lbs
5 Pull-Ups
10 Push-Ups
15 Squats

2 Clean and Jerk, 135lbs
5 Pull-Ups, 10 Push-Ups, 15 Squats

3 Clean and Jerk, 135lbs
5 Pull-Ups, 10 Push-Ups, 15 Squats

Continue until...

10 Clean and Jerks
5 Pull-Ups, 10 Push-Ups, 15 Squats

Post time to comments

Wednesday 3/31/10

Run:

3 x 800m

OR

4 x 600m

Rest as needed between efforts (no more than 5 min).

Post time for each round to comments.

Tuesday 3/30/10

Bench Press

1-10-1-20-1-30

Post loads to comments.

Monday 3/29/10

As Many Rounds As Possible in 20 minutes of:

3 Power Snatch (115lb)
6 Dips
9 Knees to Elbows

Post rounds completed to comments.

Saturday 3/27/10 - Sunday 3/28/10

Rest Days.

Friday 3/26/10

For Time:

10-9-8-7-6-5-4-3-2-1

Chest to Bar Pull-ups
Box Jumps
GHD Sit-ups

Post time to comments.

Thursday 3/25/10

For Time

5 Rounds of

12 Deadlift, 135lbs
9 Hanging Power Cleans, 135lbs
6 Push Jerks, 135lbs

or

3 Rounds of

12 Deadlift, 155lbs
9 Hanging Power Cleans, 155lbs
6 Push-Jerks, 155lbs

Post WOD and time to comments

Wednesday 3/24/10

5 Rounds for Time of

5 Hand-stand Push-ups
10 Squats
15 Burpees
25 Sit-ups (Army Standard)

Modify HSPU's as necessary

Tuesday 3/23/10

For Time

12 Deadlifts, 225-250
40 Wall Ball Shots
9 Deadlifts, 225-250
30 Wall Ball Shots
6 Deadlift, 225-250
20 Wall Ball Shots
3 Deadlift, 225-250
10 Wall Ball Shots

Or

For Time

Run 1 Mile
50 Push-ups
50 Sit-ups
Run 1/2 Mile
25 Push-ups
25 Sit-ups
Run 1/2 Mile

Monday 3/22/10

For Time

Complete

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

If you don't have a pull-up bar complete

100 Burpees
100 Sit-ups
100 Squats
100 Push-ups

post workout and time to comments

Thursday 3/18/10

Three rounds for max reps:

1 Minute Push-Ups
1 Minute Rest
1 Minute Sit-Ups
1 Minute Rest

Then:

8x 400m Sprints
rest 90 sec between efforts

OR

20x 40m Sprints
rest 60 sec between efforts

Post reps for push-ups and sit-ups to comments.

Wenesday 3/17/10

3 rounds for time:

400m Run
21 Kettlebell Swings
12 Pull-Ups

Post time to comments.

Tuesday 3/16/10

10 Rounds for time:

15 Deadlift (135lb)
15 Push-Ups

OR

7 Rounds for time:

15 Deadlift (115lb)
15 Push-Ups

Post workout and time to comments.

Monday 3/15/10

3 rounds for time:

50 meter sprint
10 Burpees
7 Power Cleans (155lb)

OR

5 rounds for time:

50 meter sprint
10 Burpees
7 Power Cleans (95lb)

Post version and time to comments.

Saturday 3/13/10 - Sunday 3/14/10

Rest Days.

Good luck to the Cochran brothers as they compete in the Maryland Sectionals for the 2010 Crossfit games this Saturday!

Friday 3/12/10

Shoulder Press 1-1-1-1
Push Press 1-1-1-1
Push Jerk 1-1-1-1

Post loads to comments.

Compare to Thursday 2/4/10.

Thursday 3/11/10

"95lb Suck"
Courtesy of Black & Gold Crossfit

21-18-15-12-9 rep rounds for time of:
deadlift
hang power clean
front squat
push press / push jerk

Use the same bar for all exercises set at 95lbs - scale as necessary. This looks straightforward but will be brutal. If you have been conducting the daily workout as prescribed, use 95lb. If you have been doing some, try 75lb. If you're just trying to get in shape before heading to the beach for spring break, take it to 55 or 65lbs. Push through as fast as possible and prepare for the suck!

Post time and load to comments.

Wenesday 3/10/10

For 30 minutes, every minute on the minute conduct:

5 Pull-Ups
10 Push-Ups
15 Squats

Post minutes completed to comments.

Tuesday 3/9/10

For time:

Run 600m forward
Run 300m backwards
Run 600m forward
Run 300m backwards
Run 600m forward

For reference, on the track around the softball field, 1 lap ~600m

Enjoy the sun.

Post time to comments.

Monday 3/8/10

3 Rounds for time of:

9 Deadlift
6 Clean
3 Push Jerk

155 lb throughout (scale as necessary)

Post time and load to comments.

Saturday 3/6/10 - Sunday 3/7/10

Rest Days.

Friday 3/5/10

Bench Press 3-3-3-3-3

Post Loads to Comments

Thursday 3/4/10

Thanks to 2d Lt McPeak for finding this workout

"Air Force"

For Time:

20 Thrusters
20 Sumo Dead-lift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Start with 4 burpees and conduct 4 burpees every minute on the minute.
Weight is 95lbs. Scale as necessary.

Post time to comments.

Wenesday 3/3/10

For time:

30 Clean & Jerk (135lb)

Then, un-timed:
20 Deadlift (225lb)

Post time to comments.

Compare to Friday 1/29/10.

Tuesday 3/2/10

The Commandant and new Brigade Commander did this workout with us on Monday...
If they can find the time, so can you.

"Commandant's Call"

For Time:

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45lbs
50 Back Extensions
50 Wall Ball Shots
50 Burpees
50 Tuck Jumps

Post time to comments.