The WOD - TUES, 01JUN10

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.




HANSEN
Five rounds for time:

30 reps, 2 pood Kettlebell swing

30 Burpees

30 Glute-ham sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

OR

ERIN
Five rounds for timeof:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

The WOD - MON, 31MAY10

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.




DANIEL
For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

OR

TYLER
Five rounds for time:

7 Muscle-ups

95 pound Sumo-deadlift high-pull, 21 reps

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, CO.

REST DAY

SUN, 30MAY10

The WOD - SAT, 29MAY10

"Heroes Week"

In recognition of Memorial Day, let us remember and honor
those who made the ultimate sacrifice.

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

If you've got a twenty pound vest or body armor, wear it.
Start and finish with a mile run, and partition the pull-ups,
push-ups, and squats as needed.

The WOD - FRI, 28MAY10

Strength Work
Bench Press 3-3-2-2-1-1-1 @ 65-75-85% 1RM

Followed By:

Advanced
For time:

Row, 250M

21-15-9 rep rounds of:
Med ball clean, 20#
Knees to elbows

Row, 250M

21-15-9 rep rounds of:
Box jumps, 24"
KBS, 2/1.5 pood


Rx
For time:

Row, 250M

21-15-9 rep rounds of:
Med ball clean, 20/15#
Knees to elbows

Row, 250M

21-15-9 rep rounds of:
Box jumps, 20" box
KBS, 1.5/1 pood

Intermediate
For time:

Row, 250M

21-15-9 rep rounds of:
Med ball clean, 15/12#
Knees to elbows

Row, 250M

21-15-9 rep rounds of:
Box jumps, 20/16" box
KBS, 1pood/12kg

Novice
For time:

Row, 250M

21-15-9 rep rounds of:
Med ball clean, 12#
Leg lifts

Row, 250M

21-15-9 rep rounds of:
Box jumps, 16/12" box
KBS, 12kg/20#


Post time to comments.

The WOD - THUR, 27MAY10

Followed By:
AMRAP in 3 X 6 minute intervals with a 2 minute break between intervals

Advanced

Dealift, 275/205#, 2 reps

Walking lunge, 5 steps

Clean, 155/115#, 5 reps

Walking lunge, 5 steps

Rx

Dealift, 250/185#, 2 reps

Walking lunge, 5 steps

Clean, 135/95#, 5 reps

Walking lunge, 5 steps

Intermediate

Dealift, 225/155#, 2 reps

Walking lunge, 5 steps

Clean, 115/75#, 5 reps

Walking lunge, 5 steps

Novice

Dealift, 185/135#, 2 reps

Walking lunge, 5 steps

Clean, 95/55#, 5 reps

Walking lunge, 5 steps

Post rounds to comments.

The WOD - WED, 26MAY10

Strength Work
Bench Press
3-3-2-2-1-1-1 @ 65-75-85-85-95-105-95% 1RM

Followed By:

4 rounds for time:
Advanced

Row, 750M

Turkish get up, 1.5/1 pood, 5 reps per hand

Ring dips, 15reps

Rx

Row, 500M

Turkish get up, 1.5/1 pood, 3 reps per hand

Ring dips, 10reps

Intermediate

Row, 400M

Turkish get up, 1pood/ 12 kg, 3 reps per hand

Ring dips, 8reps

Novice

Row, 750M

Turkish get up, 12kg/20#, 3 reps per hand

Ring dips, 6reps

Post time to comments.

The WOD - TUES, 25MAY10

Followed By:
Alternating Double Tabata
Advanced

Wall Ball Shot, 20/15#

Sumo deadlift high pull, 95/75#

Rx

Wall Ball Shot, 20/15#

Sumo deadlift high pull, 85/65#

Intermediate

Wall Ball Shot, 20/15#

Sumo deadlift high pull, 75/55#

Novice

Wall Ball Shot, 15/12#

Sumo deadlift high pull, 65/45#

Post rounds to comments.

The WOD - MON, 24MAY10

Strength Work
Shoulder Press 5-5-5 @ 65-75-85% 1RM

Followed By:

Advanced
10-9-8-7-6-5-4-3-2-1 rep rounds of:

Back Squat, 1 1/4 BW

Burpee box jumps

Run 100M

Rx
10-9-8-7-6-5-4-3-2-1 rep rounds of:

Back Squat, BW

Burpee box jumps

Run 100M

Intermediate
8-7-6-5-4-3-2-1 rep rounds of:

Back Squat, 3/4 BW

Burpee box jumps

Run 100M

Novice
8-7-6-5-4-3-2-1 rep rounds of:

Back Squat, 1/2 BW

Burpee

Run 100M

Post time to comments.

REST DAY

SUN, 23MAY10

Razor's Edge Day Care?

The WOD - SAT, 22MAY10

"J.T."
21-15-9 rep rounds of:

Handstand push up

Ring dip

Push up

Post time to comments.

The WOD - FRI, 21MAY10

"JERRY"

For time:

Run 1 mile

Row 2K

Run 1 mile




Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

The WOD - WED, 12MAY10

Conditioning Work
Strict Pull ups, 5 reps every minute on the minute for 10 min.

Followed By:

For Time:
Advanced

Snatch, 95/75# 15reps

KBS, 1.5/1 pood, 15reps

Burpees, 30reps

Snatch, 95/75# 15reps

KBS, 1.5/1 pood, 15reps

Rx

Snatch, 75/55# 15reps

KBS, 1.5/1 pood, 15reps

Burpees, 30reps

Snatch, 75/55# 15reps

KBS, 1.5/1 pood, 15reps

Intermediate

Snatch, 65/45# 12reps

KBS, 1.5/1 pood, 12reps

Burpees, 20reps

Snatch, 65/45# 12reps

KBS, 1.5/1 pood, 12reps

Novice

Power Snatch, 65/45# 9reps

KBS, 1.5/1 pood, 9reps

Burpees, 15reps

Power Snatch, 65/45# 9reps

KBS, 1.5/1 pood, 9reps
Post time to comments.

The WOD - TUES, 11MAY10

Skill Work
Kettlebell Snatches 3X3 per hand

Followed By:
AMARAP in three 6 minute intervals. Rest for 2 minutes between intervals:

Advanced

Front Squat,135/95#, 8 reps

Ring Dip, 10 reps

Back Extension, 12 reps

Rx

Front Squat,135/95#, 5 reps

Ring Dip, 8 reps

Back Extension, 10 reps

Intermediate

Front Squat,115/75#, 5 reps

Ring Dip, 6 reps

Back Extension, 8 reps

Novice

Front Squat,95/55#, 3 reps

Ring Dip, 4 reps

Back Extension, 6 reps

Post rounds to comments.

The WOD - MON, 10MAY10

Strength Work
Shoulder Press 5-5-5 @ 65-75-85% 1RM
Back Squat 5-5-5 @ 65-75-85% 1RM

Followed By:

Advanced
* With a vest

Run, 500M

21-15-9 reps of
Pull ups
Push ups
Squats

Run, 500M

21-15-9 reps of
Medball Clean
Double Unders

Run, 500M

Rx

Run, 500M

21-15-9 reps of
Pull ups
Push ups
Squats

Run, 500M

21-15-9 reps of
Medball Clean
Double Unders

Run, 500M

Intermediate

Run, 400M

15-9-6 reps of
Pull ups
Push ups
Squats

Run, 400M

15-9-6 reps of
Medball Clean
Double Unders

Run, 400M

Novice

Run, 400M

12-8-4 reps of
Pull ups
Push ups
Squats

Run, 400M

12-8-4 reps of
Medball Clean
Double Unders

Run, 400M

Post load /time to comments.

REST DAY

SUN, 9MAY10

HAPPY MOTHER'S DAY!

The WOD - THUR, 06MAY10

Skill Work
Double unders, 2 minutes

Followed By:

10-9-8-7-6-5-4-3-2-1 reps rounds for time of:

Advanced
* Wear a vest

KBS, 1.5/1 pood

Burpees

WBS, 20/15#

Rx

KBS, 1.5/1 pood

Burpees

WBS, 20/15#

Intermediate

KBS, 1 pood

Burpees

WBS, 15#

Novice

KBS, 1 pood/12kg

Burpees

WBS, 15/12#
Post time to comments.

The WOD - WED, 5MAY10

Aimee Anaya nails a 108kg Clean & Jerk




GRACE
30 reps for time:

Advanced

Clean & Jerk, 155/115#

Rx

Clean & Jerk, 135/95#

Intermediate

Clean & Jerk, 115/75#

Novice

Clean & Jerk, 95/55#

Post time to comments.

The WOD - TUES, 04MAY10

Skill Work
Parallete Handstand 3 X 4 10sec hold
*Attempt HSPU at least once with each set

Followed By:
4 rounds for time:

Advanced

SDHP, 115/95#, 10 reps

Turkish Get Up, 2 per hand, 1.5/1 pood

Lateral jumps, parallete, 15 reps

Rx

SDHP, 95/75#, 10 reps

Turkish Get Up, 2 per hand, 1pood/12kg

Lateral jumps, parallete, 10 reps

Intermediate

SDHP, 75/55#, 10 reps

Turkish Get Up, 2 per hand, 12kg/20#

Lateral jumps, parallete, 8 reps

Novice

SDHP, 55/40#, 10 reps

Turkish Get Up, 1 per hand, 12kg/20#

Lateral jumps, parallete, 6 reps

Post time to comments.

The WOD - MON, 03MAY10

Strength Work
Shoulder Press 3-3-3 @ 75% 1RM
Push Press 3-3-3 @ 75% 1RM
Push Jerk 3-3-3 @ 75% 1RM

Followed By:

Advanced

AMRAP in 10 min of CINDY

REST 2 min

Elizabeth, 155/115#, 15 reps

REST 2 min

1 round of MICHAEL

Rx

AMRAP in 10 min of CINDY

REST 3 min

Elizabeth, 135/95#, 15 reps

REST 3 min

1 round of MICHAEL

Intermediate

AMRAP in 8 min of CINDY

REST 3 min

Elizabeth, 115/75#, 15 reps

REST 3 min

1 round of MICHAEL (Run 800M, GHD Back Ext/Sit up 35 reps each)

Novice

AMRAP in 6 min of CINDY

REST 3 min

Elizabeth, 85/55#, 15 reps

REST 3 min

1 round of MICHAEL (Run 400M, GHD Back Ext/Sit up 25 reps each)

Post rounds /time to comments.

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REST DAY

SUN, 2MAY10

No...You are the Man!