Strength:
Back squat 1-1-1-1-1

Skill:
Rowing

WOD:
10k Row


CrossFit Certification Seminar - Maine State Police Criminal Justice Academy

Rest Day


Madhusudhan, Malacca, Malaysia

Strength:
Deadlift -1-1-1-1

Skill:
K2E

WOD:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


UCLA by CrossFit Proper

Strength:
Press 5-5-5

Skill:
Towel Pullup

WOD:
21-15-9 of:
135# Thrusters
225# Deadlifts

Post times to comments.


Sage Castro - CrossFit Coronado

Rest Day


Chris Miramontes, "Gym in a Box"

WOD:
AMRAP 20 minutes
15 Burpees
25 Situps
35 Lunges(Each step counts)


Mike Junius, Copper Mountain

Strength:
Bench Press 1-1-1-1

Skill:
Snatch Balance

WOD:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.


Thor Hogberg, Garden of the Gods, IL

Strength:
Power Clean 3-3-3

Skill:
Overhead Squat

WOD:
Tabata Mashup
Bike
Row
Run

Complete 24 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Biking, the second 8 are Rowing, and the third 8 intervals are Running,


56th Security Forces Squadron, Luke AFB Combat PT Course

Rest Day


CrossFit PR

Strength: Back Squat 5-5-5

Skill: Snatch Review

WOD:
Tabata Bodyweight Deadlifts


Kevin Koprek, Hypoxia CrossFit, San Juan Mountain Guides

Strength:
Front Squat 3-3-3-3-3

Skill:
Pullups/Jumping/Kipping

WOD:
5 Rounds for time of:

10 HSPU(Hand stand pushups)
5 Muscleups
250 M Row

Annual obstacle course for new officer cadets, Royal Military College of Canada, Kingston, Ontario

Rest Day


Ty Jones, Battle Born CrossFit, 48 inch box jump.

WOD:
Four rounds for time of:
Run 400 meters
50 x Squats


by Cody Bailey

Strength:
Deadlift 5-5-5-5

Agility:
Dot Drill: 3 sets of 2 minutes, rest as needed in between

WOD:
"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.


CrossFit Motorpool, Iraq

Rest Day


Operation Phoenix funded pull-up bar construction by Torque Athletic, Ft Leavenworth

Strength:
Tabata Virtual Shoveling 135# alternate hands each round

Skill:
Handstands

WOD:
5 Rounds of:
10 Hang power clean 75% of Bodyweight
10 Thruster same as Hang Power Clean
50 yard sprint


Miles Key - Scaled Muscle-up

Strength:
Press 3-3-3-3-3

Skill:
Long/Lateral Jumping

WOD:
3k Run


Miles Key - Scaled Muscle-up

Strength:
Hang Power Snatch 5-5-5

Skill:
L-Pullup

WOD:
3 rounds for time of:
400m Run
20 Burpee Pullups
20 Jumping Squats 45#


Erica Kroon, Crossfit Boston

Rest Day


Rainier CrossFit. Front Squat: Fingers open and elbows high.

WOD:
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.


Slick Rock, Moab, Utah

Strength:
Clean and Jerk 3-3-3-3-3

Skill:
Hip Extension and Back Extension Review

WOD:
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.


In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Rest Day


Pat Barber

Skill:
K2E(Knees 2 Elbows)

WOD:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Double Unders

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

Post total points to comments.


Strong Ava, North Queensland Australia

Strength:
Push Press 1-1-1

Skill:
Rowing

WOD:
Row 10k

Post time to comments.


Gregory Cook

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.


1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

Rest Day


Dallas Police Department Patrol Response Team, Texas Tactical Peace Officers Association Swat Competition

Saturday, October 17, 2009

Skill:
Hang Power DB Snatch(low weight, work on form)

Strength:
Hang Power DB Snatch: Find your 1RM

WOD:
AMRAP 15 Minutes of:
20 Wall Ball 20#
10 Pullups
5 Hang Power DB Snatch 80% of your 1RM

Post Rounds to comments.


Erik Behan, Waynesboro Virginia

Strength:
KB or DB Swing 5-5-5-5

Skill:
Clean and Jerk

WOD:
400 meter run
21-15-9
Ball Slams 20#
Clean and Jerk 80% of 1RM
400 meter run


Kern County Sheriff SWAT

Rest Day


Nikola Ivanoff, Bulgaria

Strength:
Push Jerk 1-1-1-1-1

Skill:
Handstand Pushup

WOD:
Four rounds for time
Run 800m
50 Double Unders