Thursday 3/31/11

For time:

10 Clean & Jerk (135lb)
1 Round of Cindy (5 pull-ups, 10 push ups, 15 squats)
9 Clean & Jerk
1 Round of Cindy
8 Clean & Jerk
1 Round of Cindy
...
continue until:
1 Clean & Jerk
1 Round of Cindy

Clean & Jerk is with 135lb bar throughout and is essentially ground to overhead by any means necessary.

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Wednesday 3/30/11

Squat 5-5-5-5-5

Post loads to comments. Compare to Tuesday 11/2/10.

Tuesday 3/29/11

21-15-9 Reps for time of:

One arm Dumbbell Power Snatch (50lb)
Pull-Ups

Alternate arms as needed, but conduct 21-15-9 reps per arm before moving to pull-ups (e.g. 21 left arm power snatch, 21 right arm power snatch, 21 pull-ups, 10 left arm PS, 10 right arm PS, 5 left arm PS...)

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Monday 3/28/11

21-15-9 Reps for time of:

Bench Press (Bodyweight)
Pull-Ups

Post time to comments. Compare to Tuesday 1/18/11.

Saturday 3/19/11 - Sunday 3/20/11

Rest Days.

Friday 3/18/11

Choose your sport:

Run 10K

or

Bike 30K

Post time to comments.

Hero Tribute - Thursday 3/17/11

SFC Benjamin L. Sebban - KIA 17 Mar 07 - As Sadah, Iraq

SFC Sebban was serving as a Senior Medic at the C Troop patrol base when he identified a suspicious vehicle rapidly approaching the patrol base. He began to shout commands for everyone to get down and attempted to engage and eliminate the threat but was unable to subdue the driver before the VBIED was detonated. SFC Sebban's actions saved the lives of at least 5 Soldiers and despite his fatal wounds he immediately jumped to his feet and headed to the Aid Station to begin treating casualties. He was postumously awarded the Silver Star for his gallantry.

In memory of SFC Sebban, the WOD for Thursday 3/17/11 is a Crossfit.com Hero WOD called Severin in honor of SFC Severin Summers

"Severin"

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

Honor and remember. Continue the fight.

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Wednesday 3/16/11

For time:

Row 1000m
50 Thrusters (45lb)
30 Pull-Ups

Post time to comments. Compare to Thursday 12/16/10.

Tuesday 3/15/11

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

Burpees
Knees to Elbows
Ring Dips

Post time to comments. Compare to Friday 1/22/10.

Monday 3/14/11

For weight
Bench press
5-5-3-3-1-1-1

then

Squat clean
1-1-1-1-1

Post loads to comments.

Saturday 3/12/11 - Sunday 3/13/11

Rest Days.

Friday 3/11/11

Row 2K for time

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Thursday 3/10/11

Conduct Tabata Intervals (8 x 20sec work / 10 sec rest) of the following exercises with 1 minute rest between exercises:

Pull-Up
Push-Up
Squat
Sit-Up
Row

Count the fewest number of reps completed in any of the eight rounds (calories for the row) and add them together to determine total score. Post score to comments. Compare to Monday 1/24/11.

Wednesday 3/9/11

Shoulder Press 3-3-3-3-3-3-3

then

3 sets for max time of static handstand against the wall

Post loads and time to comments.

Tuesday 3/8/11

10 rounds each for time:

100m run
rest 90-120 seconds between rounds

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Monday 3/7/11

3 Rounds for time:

800m Run
50 Back Extensions
50 Sit-Ups

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Saturday 3/5/11 - Sunday 3/6/11

Rest Days.

Friday 3/4/11

Bench Press 5-5-5-5-5

Post loads to comments. Compare to Monday 11/1/10.

Thursday 3/3/11

5 rounds for time:

400m run
15 Overhead Squat (95lb)

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Wednesday 3/2/11

For time:

21-15-9 Rep rounds of:

Deadlift (225lb)
Ring Dips

15-12-9 Rep rounds of:

Box Jump (24 in)
GHD Sit-Ups

9-6-3 Rep rounds of:

KB Swing (1.5pood)
Strict Pull-Up

Complete each rep scheme before moving to the next exercise (i.e. complete all deadlifts and ring dips in 21-15-9 rep round then move to Box Jumps and GHD Sit-ups, etc)

Post time to comments.

Tuesday 3/1/11

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps total (one-arm squat snatch, alternating arms)
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

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