WOD


TEAMS OF 2

A.M.R.A.P  x  20 

DEADLIFT  185/130  x  20


DEADLIFT  225/155  x  20


DEADLIFT  275/190  x  20


WALL BALL  x  100


WALL BALL SIT-UP  x  100


YELLOW LATERAL HURDLE  x  200


DON'T BE A PUSSY!!!

 ***ANNOUNCEMENT***

Bootcamp Orientation scheduled for this Saturday, February 16th has been cancelled.  If you have any questions, please contact Ryan or Joey at 757-656-9348 or email info@compoundcrossfit.com

 

There WILL be an Unconventional WOD on Saturday at 10:00am - bring a friend - free to all!

 

 

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

Conditioning

“Jackie”

Row 1k
50 Thrusters @ 45#
30 Pull-ups

 THIS SATURDAY, FEBRUARY 16TH IS OUR FEBRUARY BOOTCAMP ORIENTATION - SO ALL CLASSES ARE CANCELLED - FEEL FREE TO COME OUT AND SHOW SUPPORT TO OUR NEW BOOTCAMPERS!!!

 

Competition Team - if you want any extra shirts or sweatshirts (or need a whole set) - please use sign-up sheet posted in row room - extra shirts are $20.00 and hoodies are $30.00 - order will be placed on Friday, February 15th

 

Gym Members - we will be placing an order for some zip-up hoodies (lightweight) with Compound logo this Friday, February 15th - so if you are interested - please use sign-up sheet posted in row room - need your name and size (womens or mens) - cost will be $25.00.  We will order a few extra - but if you don't sign up - you are not guaranteed to be able to get one in your size...

 

 

Barbell Work

1) 20 minutes to establish a 1RM Snatch.

Conditioning

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

STRENGTH

Find 1RM Front Squat in 20 minutes

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

MOBILITY 

WOD


TEAMS OF 2


BURPEE PULL-UP   x  50
SLAM BALL  50/30  x  100
AIR SQUAT  x  200


* during pull-ups one partner must hang from bar while other works
* during slam ball one partner must air chair while other works
* during squat one partner must lean & rest with med ball on back

Tests-

1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) 10 minutes to establish a 1rm Bench Press.

5) Row 2k for time.

Strength

HBBS  3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.

Conditioning

2 min Max Distance HS Walk

-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30

-then-

2 min Max Distance HS Walk

Couple Reminders:

 

***Malig Dogeball Throwdown/Going away party for Gerry is this Saturday, February 9th, 5pm-???  Dodgeball tournament, BYOB and bring a dish to share... All are welcome!

 

***Yoga w/ Mary on Saturday will be 8:45am-9:45am - bring a yoga mat if you have one! Be sure to get there early to get your space - first one was packed!!  Feel free to bring a friend - fee for non-members is $7.00.

 

 

Check out this cool "Singles" WOD being held at CFVB on February 16th...

 

CFVB Singles WOD

 

 

Barbell work

1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3XME Strict HSPU – rest 60 sec.

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers – heavy, rest 60 sec.

Conditioning

12 minute AMRAP of:
5 Power Cleans 165/110#
10 T2B
15 Wall Ball 20/14#



MOBILITY    USE PVC ROLLER IN PLACE OF BALL

WOD


TEAMS OF 2

A.M.R.A.P  x  15


BUDDY WALL BALL  20/16  x  20
KETTLE BELL SWING  53/35  x  20
PUSH PRESS  95/65  x  20
RUN x 400 METERS

Check it out - YOGA is starting at the Compound this Saturday, February 2nd at 9:00am.  Our very own Mary Czechowski will be teaching the class!!  Yes!!!  We all get more "Mary" time... It is free for members and $7.00/class for non-members.  Right now schedule will be every other week - but for most up to date schedule - be sure to check the "Schedule" tab on the website in case any changes are made - since Mary is the only one teaching this - it is based on her schedule alone.

 

 

 

 

***Also - it is that time of year again.....

   2013 Crossfit Games - Open Registration!!!  Open is March 6th-April 7th! Competition Team - get registered!!! (Get with Ryan if you have any questions re what you need to do to be on the team)  Anyone else is welcome and encouraged to register and participate!

 

 

Register for Open

 

 

 

 

 

 

 

5 minutes to establish a Max Height Box Jump.

-then (no break)

Men-
12-9-6 of:

Muscle-Ups
Front Squats @ 250#

For time.

Women-
9-7-5 of:

Muscle-Ups
Front Squats @ 170#

For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-

5 minutes to establish a Max Height Box Jump.

WOD

“Tommy Mac”

• 12 Burpees
• 12 Thrusters (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Power Snatch (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Push Jerks (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Hang Squat Clean (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Overhead Squat (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Thruster (F – 75lb / M – 115lb)
• 12 Burpee
• 12 Power Snatch (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Push Jerks (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Hang Squat Clean (F – 75lb / M – 115lb)
• 12 Burpees
• 12 Overhead Squats (F – 75lb / M – 115lb)

Strength

20 minutes to establish a 1RM High-Bar Back Squat.

Conditioning

3 rounds for time of:

10 Deadlifts @ 275/185#
50 Double-Unders

WOD

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 2 minutes.

MOBILITY 

LAST WEEK OF JANUARY BOOTCAMP - IF YOU HAVEN'T HAD A CHANCE TO CHECK OUT THE CRAZY FUN STUFF THEY ARE DOING THIS TIME AROUND - HANG AROUND FOR ONE OF THEIR CLASSES THIS WEEK - OR SHOW UP ON FRIDAY NIGHT TO CHEER THEM ON AS THEY DO THEIR FINAL FIT TEST - SOME OF THEM WILL BE GRADUATING AND JOINING THE REGULAR CLASSES SOON SO BE SURE TO WELCOME THEM AND HELP THEM OUT OVER THE NEXT FEW WEEKS!!

 

 

MARK YOUR CALENDARS...

 

MALIG DODGEBALL THROWDOWN

 

 

 

SATURDAY, FEBRUARY 9TH - 5PM-????

 

Our very own Vergeen (Gerry Malig) is moving to Cali soon so we would like to wish him well with a proper Compound send-off! 

 

Dodgeball tournament (Gerry's choice), BYOB and bring a dish to share!

 

 

He will surely be missed - not just by the Compound members - but by the whole community - so - all are welcome!!

 

 

 

 

 

 

 

 

 

 

WOD

FIND A BUDDY AND SADDLE UP!!!

 2 ROUNDS

ROW  x  1000 METERS

BUDDY DEADLIFTS  315/225  x  25 

WHEEL BARREL RACE  x  100 ft.

BACK TO BACK BUDDY AIR SQUATS  x  25

  STRENGTH

1a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect back position.

1b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Conditioning

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/35# (plate)
24 Sit-ups

-then (no break)-

2 minutes ME KB Snatch 24/16kg

LOST AND FOUND LOCKER - will be emptied/cleaned out at the end of this week - if you have something in there and want to keep it - get it before then or say goodbye!!!

 

This is also a friendly reminder to - TAKE YOUR STUFF HOME - after your WOD - thank you!!

 

 

"Sean"
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps
Post time to comments.

Enlarge image
U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

WOD

15 minutes to establish a 1RM Clean and Jerk.

 Conditioning

For time.

30 push-ups

 20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30push-ups

Barbell Work

1) 15 minutes to establish a 1RM Snatch.

Strength

Front Squat

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

WOD

4 ROUNDS

BOX JUMP  x  25

TOE TO BAR  x  15 

MOBILITY 

Sunday, January 20th - No WOD at gym today however it is a beautiful day - so get outside and enjoy the warm weather before the COLD (Brrrrrr) weather sets in later this week!!

 

Happenings this week (Jan 20-26):

***Next Saturday, January 26th - Unconventional will be held at Mt. Trashmore - come out and join the current bootcampers in a fun offsite WOD - meet at 9:45am (lakeside by the stairs) - Free and open to all!

 

Look at what our bootcampers are doing this time around!

***Some of our Compound members will be partnering up at Crossfit Krypton's Grand Opening mini competition next Saturday, January 26th -

Come on out and show some support!  Heats start at 8:30am... 

***Also on the 26th - the 4th Annual Step Up for The Up Center is going on - some of our members will be both volunteering and participating - check it out! 4th Annual Step Up for The Up Center (Norfolk, VA)

 

Blast from the past - if this doesn't look like Jail Yard Games - not sure what would!

 

WOD

3 rounds for time of:

12 Deadlifts @ 315/225#
24 Bar Facing Burpees

BARBELL WORK

1) 3X5 Non-Heaving Drop Snatch – rest 60 sec.

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups

*Rest one minute between rounds.

Barbell work

1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches 135/95#

For time.

Strength/Conditioning

1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (back)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

 WOD

A.M.R.A.P x 10 MINUTES

BOX JUMP 24/20  x  15

DUMBBELL THRUSTER  60/40  x  5

 PULL-UP  x  10

Barbell work

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Notes: DO NOT pace these runs. Every round should be all out.

MOBILITY

Our Competition Team putting in work this weekend!!!!

WOD


2 ROUNDS


REST  x  2  MINUTES

2 ROUNDS WITH A CONTINUOUS RUNNING CLOCK

HANG SQUAT CLEAN INTO A THRUSTER  135/95  x  8

OVER BOX BURPEE  24/20  x  12

KETTLEBELL SWING  53/35  x  16

WOD


ONE MILE TIMED RUN


REST  x  10 MINUTES


FIND ONE REP MAX BENCH PRESS


THEN 


MAX EFFORT BODY WEIGHT BENCH PRESS

WOD


21 - 15 - 9


FRONT SQUAT  x  BODY WEIGHT


TOE TO BAR


WALL BALL


REST x 5 MINUTES


MAX EFFORT BODY WEIGHT ZERCHER SQUATS  x  5 MINUTES

WOD

For time:

95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups 

WOD


Complete as many rounds and reps as possible in 12 minutes of:

155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box

WOD

Three rounds for time of:

50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps

MOBILITY 

WOD


TABATA


WALL BALL  20/14
H.S.P.U
SLAM BALL  30/20
JUMPING SQUAT

 
WOD

EACH MINUTE ON THE MINUTE  x  16 MINUTES

BACK SQUAT  1.5 x BODY WEIGHT  x 5
BURPEE  x  10


REST x 5 MINUTES

MAX TOE TO BAR IN 7 MINUTES

"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.

Enlarge image
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

WOD

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

15 minutes to establish a 1RM Overhead Squat.

“Fran”

21-15-9 of:

Thrusters 95/65

 Pullups

For time.

 MOBILITY

WOD


TEAMS OF TWO


THRUSTER  95/65  x  60


BALL SLAM  30/20  x  80


BOX JUMP  x  100

PUSH-UP  x  80

PUSH-PRESS  95/65  x  60

 

Barbell Work

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.

Skill

5 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 32/24kg

-then-
3 rounds of:

100′ Bear Crawl
 15 T2B

-then-
30 KB Swings 32/24kg
For time.

 Here are some pictures from Our Compound Adventure race held over the summer. This race was a blast!!!! Who's down for a winter race???

"Mr. Joshua"

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.

Enlarge image
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Strength

Front Squat

2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00


Conditioning

7 minute AMRAP of:

7 Bar Muscle-Ups
30 Double-Unders

Barbell Work

1) Every 30 seconds for 4:30 (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning

3 rounds for time of:

10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#

MOBILITY 

 BARBELL WORK

1) Hang Power Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

Strength
High Bar Back Squat:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

WOD

A.M.R.A.P  x  7 MINUTES

HANG POWER CLEAN @ 80%  x  5
TOE TO BAR  x 15
BAND GOOD MORNINGS  x  15

Barbell work

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavy, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

1a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill
12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

WOD

A.M.R.A.P  10 MINUTES

DEADLIFT  BODYWEIGHT  x  10
PULL-UP  x  10
AIR SQUAT  x  20

|
Barbell work

1) 15 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squat – 
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning

3 ROUNDS

WALL BALL  20/14  x  15
SLAM BALL  50/30  x  15

MOBILITY

Barbell work

1) 15 minutes to establish a 1RM Snatch.



Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

BARBELL WORK

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO



Conditioning

3 rounds for time of:

12 Deadlifts @ 315/225#
24 Bar Facing Burpees

WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BARBELL WORK

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.


Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

Strength

 High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

ACCESSORY
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO



Conditioning
3 rounds for time of:
Row 500m
75 Double-Unders

MOBILITY

BARBELL WORK

1a) 3X5 Snatch Hi-Pulls –  rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

1b) 3X5 Non-Heaving Drop Snatch –  rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME DEADS 185/130#
1 minute ME Pull-ups
*Rest one minute between rounds.

 NANCY LOVES CHALK!!!

BARBELL WORK

2) 3 attempts to establish a 1RM Clean and Jerk.

Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes.

Strength

Take 7 minutes to establish a 1rm Front Squat, then:
2 reps every 30 seconds for 7 minutes @ 75% of above.

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg
For time.

Notes: A touch on the top of the box is not required, but it is allowed.

MOBILITY

WOD

TABATA

BODYWEIGHT DEADLIFT

SLAM BALL  30/20

LATERAL HURDLE

KETTLEBELL SWING  44/35

BARBELL WORK


1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 75%
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%

Conditioning
Run 1 mile
30 Muscle-Ups
For time.

Midline
5 minute AMRAP of:
BB TGU 65/45#

Notes: Worry far more about control than speed.

The Hero Workouts

JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005First posted 6 July 2005	Handstand push-ups Ring dips Push-ups	21-15-9 reps, for time

CHRISTINE
THREE ROUNDS

Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”

Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16”

Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”

Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12”

Movement Standards:

"Christine" starts from the standing position and off the rower. The athlete must step onto the rower quickly and start pulling for 500 Meters.

Both of the athlete's damper setting and foot settings/straps can be set prior to starting the workout.

From there, the athlete will move onto their loaded barbell for 12 Deadlifts.

For the Deadlift, each athlete must clearly demonstrate full hip extension by coming to a full standing position on each rep. This includes the athlete’s knees and hips coming to a lock out and straight arms at the top of each rep. Bouncing the barbell will not be allowed.

Next, the athlete will transition to 21 Box Jumps.

For the Box Jumps, the athlete must jump onto the box with two feet and come to a standing position with knees and hips locked out on top of the box. NOTE: Step ups are allowed for the Scaled version but not at the RX level.

This will continue for three total rounds.

BARBELL WORK
 
1) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO

Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.

MOBILITY

BARBELL WORK

1a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

1b) 3X5 Non-Heaving Drop Snatch – heavy but fast, rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill
10 minutes HS Walk & HS Walk turning practice.

Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.

Conditioning

5 rounds for time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups

RANDY: Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Men’s Rx- 75lbs

Men’s Scaled- 45lbs

Women’s Rx- 55lbs

Women’s Scaled- 30lbs

Movement Standards:

Randy begins from the standing position with a loaded barbell. You must either Power Snatch or Split Snatch each rep.

In the Power Snatch, the barbell travels directly from the ground to overhead in one fluid motion without stopping at the shoulders.

However, "Press outs" will be allowed. Each athlete must show control of the barbell overhead by standing all the way up before resetting one’s feet, in order for the movement to be considered a complete rep.

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

LURONG Living Original

5 Rounds for Time

Men’s Rx - 20 Burpees and 20 KB Swings at 53 lbs

Men’s Scaled - 20 Burpees and 20 KB Swings at 35 lbs

Women’s Rx - 20 Burpees and 20 KB Swings at 35 lbs

Women’s Scaled - 20 Burpees and 20 KB Swings at 25 lbs

Movement Standards:

This workout starts with the athlete in a full upright standing position and begins with Burpees.

For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

From there, the athlete will move onto their Kettle Bell Swings.

For the Kettle Bell Swings, the athlete's arms must be fully extended and ears must be seen from their side profile. If an athlete cannot achieve full extension due to the lack off flexibility, then he or she must show their judge their range of motion before the workout begins. The Kettle Bell does not have to be vertical

This will continue for 5 total rounds.

BARBELL WORK

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavy but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

MOBILITY 

BARBELL WORK

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.

Strength

1 and 1/4 Front Squat: 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed.

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches 135/95#

For time.