WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD

25-15-10 of:
Thruster (M=115#/W=75#)
Ball Slams (M=20#/W=14#)
V-twist (M=20#/W=14#)

* On the V-Twist. Make sure the legs stay straight and tap the ball on both sides of the body

SWOD

Apprentice/Craftsman:
Bench 5 reps @75% of 1RM
Bench 3 reps @85% of 1RM
Bench 1 rep+ @95% of 1RM

Expert: Rest

Elite:
Bench 5 reps @75% of 1RM
Bench 3 reps @85% of 1RM
Bench 1 rep+ @95% of 1RM

EWOD

WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD

“Dominator”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Deadlifts (M=275#/F=185#)
Power Cleans (M=155#/F=95#)
Ring dips

SWOD

8hr separation between the DWOD
and SWODs today!
Apprentice/Craftsman:
Front Squat 5 reps @75% of 1RM
Front Squat 3 reps @85% of 1RM
Front Squat 1 rep+ @95% of 1RM
Expert:
Rest
Elite:
Squat 5 reps @75% of 1RM
Squat 3 reps @85% of 1RM
Squat 1 rep+ @95% of 1RM

EWOD
Rest

MANY APOLOGIES BUT THE 1130 IS CANCELLED TODAY.

WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD

For Time
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

SWOD
Rest

EWOD
Rest (kind of)

WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD

10min AMRAP of:
20yrds Bear Crawl
10 Split Jerks M=135lbs, W=95lbs
5 Pull Ups (Strict) no kipping
*No Racks!!!

SWOD

Apprentice/Craftsman:
OHS 5 reps @75% of 1RM
OHS 3 reps @85% of 1RM
OHS 1 rep+ @95% of 1RM

Expert: Press 5RM

Elite:
Press 5 reps @75% of 1RM
Press 3 reps @85% of 1RM
Press 1 rep+ @95% of 1RM

EWOD

WHERE: 0600, 1130 and 1700
WHEN: The Armory

DWOD

Danish Crossfit Open 2010 – WOD4
15 rounds of:
1 power snatch
1 OH squat
1 back thruster
1 squat jump
1back thruster
(M=95#/F=65#)

Q: Hey I was wondering; can I just squat snatch and then count coming up from the bottom as my overhead squat?

A: I’m going to pretend I didn’t hear that. Power snatch the bar, then finish the move and stand up. THEN start the overhead squat.

SWOD

Apprentice/Craftsman:
Snatch grip DL 5 reps @75% of 1RM
Snatch grip DL 3 reps @85% of 1RM
Snatch grip DL 1 rep+ @95% of 1RM

Expert: Deadlift 5 RM

Elite: DL 5 reps @75% of 1RM
DL 3 reps @85% of 1RM
DL 1 re
p+ @95% of 1RM

EWOD
SC: 3×1mile Repeats hold within 5-10sec, Rest 1-3min Between Repeats
LC:2×5k Repeats, hold within 1-2min, Rest 5-10min between repeats
U:3×5k repeats, hold Repeats witihin 2-3min, Rest 5-15min Between Repeats.

WHERE: The Armory
WHEN: 0600 and 1130. 1700 WILL go on. (See note below about WOD options)

DWOD

FIGHT GONE BAD. (0600 & 1130 only)
3 rounds. 1 min/task. 1 min rest between rounds.
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)
Row (Calories)

OR

PA/MD 2010 Sectional WOD #1 (1700 WOD)
3 minute AMRAP of:
Clean and Jerk (M=155/F=85 lbs)

SWOD
Apprentice/Craftsman:
Bench 3 reps @70% of 1RM
Bench 3 reps @80% of 1RM
Bench 3 reps+ @90% of 1RM

Expert: Bench 5×1
Full GHD Sit‐ups 3 x 15
*Superset the two exercises.

Elite:
Bench 3 reps @70% of 1RM
Bench 3 reps @80% of 1RM
Bench 3 reps+ @90% of 1RM

WHERE: The Armory
WHEN: 0600, 1130 and1700

DWOD

5 rounds for time of:
Row 500 meters
7 Thrusters (M=135#/F=95#)

SWOD
Apprentice/Craftsman:
Front Squat 3 reps @70% of 1RM
Front Squat 3 reps @80% of 1RM
Front Squat 3 reps+ @90% of 1RM

Expert: Power Snatch 8×2

Elite:
Squat 3 reps @70% of 1RM
Squat 3 reps @80% of 1RM
Squat 3 reps+ @90% of 1RM

Another month goes by, and someone else writes an article about Crossfit in the military. It’s usually Military Times or some rando affiliate blog. This time its my favorite magazine: Wired. The gist seems to be that people in uniform like Crossfit. I know; unbelievable.

Check it out right here.