Militant CrossFit: 28-June-13

Warm Up: Standard

Then:
Weighted Pistol find your 1 rep max with a kettlebell in rack position
Then:
4 sets:
2 minutes to complete:
5 Back Squats (BWT)
7 THrusters (95/65)
AMRAP - KB swings (55/35)
Rest 2 minutes between sets

Tips:

Part A is testing our max weighted pistol. This will require a lot of hip and ankle mobility but if you know you can do pistols this is a great opportunity to test out your strength here and also to see if both sides match. If you don’t have pistols, take this time to work in this as a skill, there are various ways to do this. I recommend sets of 5 per side, doing deck squats, single leg deck squats, pistols to a box or using a plate under the heel or a counter-weight to assist you.

Part B: Start each set with back squats, followed Thrusters and finishing with AMRAP kettle bell swings in the remaining time. Scale back squats to no more than 75% of your 1RM is you can't do BW.

Militant CrossFit: 26-June-13

Warm up

Then:

Sprint Drills: A, B, C's

Then:

A. Sprints:
Run 800M for time, rest 6 minutes
Run 400M for time, rest 4 minutes
Run 200M for time, rest 2 minutes
B. “Annie”
50-40-30-20-10 reps for time:
Double Unders
Abmat situps

Militant CrossFit: 24-June-2013

Warm Up

Then shoulder mobility drills

Then:
Snatch; find your 1 rep max
Then:
AMRAP in 10 min:
1 deadlift (225/155)
2 barbell facing burpees
3 deadlift
4 barbell facing burpees
5 deadlift
6 barbell facing burpees
7 deadlift

Etc...

Militant CrossFit: 21-June-13

Warm up:
2 Rounds
1 Lap
10 Push-ups
10 Tuck Jumps
10 Air Squats

Then:
30 min AMRAP:
1 burpees
3 KB Swings (55/35 to forehead height)
1 Lap
2 burpees
6 KB Swings
1 Lap
3 burpees
9 kettlebell Swings
1 Lap
4 burpees
12 kettlebell swings
1 lap
and so on....

Militant CrossFit: 19-June-13

Warm up:
Standard

Then:
Couplet
3 rounds
5 Front Squat (BW)
6 Box Jumps

Rest 10 min, Stretch and Mobility Work

Then:
AMRAP (15 Min)
5 Strict Pull-ups (Sub Ring Rows)
7 Push Press (65%BW)
9 Knees to Elbows (Sub Leg Raises)

Out for a Week

Hey guys,

I'm out for this week as it is exam crunch time - why does it seem like I'm doing more work than my students :S  Anyways, will be back on Monday and for the rest of the summer - keep sweatin :)

Craw

Militant CrossFit: 17-June-13

Warm up:
Standard

Then:
Push Press (5,5,3,3,2)

Then:
10 minutes AMRAP of Back Squats, but every time you rack the bar, you must do 30 barbell bicep curls.

The weight for back squats is BWT for Fitness and 1.25 x BWT for Advanced. The bicep curls should be done with an empty barbell (35lbs for ladies and 45lbs for guys).

Friday Fun Times

After warm-up, we'll hit some light ring work for skills, then the WOD of:

21-18-15-12-9-6-3 of:
Sumo deadlift high-pull (75/55)
Push jerk (75/55)

Militant CrossFit: 12-June-13

Warm Up:
Standard

Front Squats:
7 Sets of 2

Then:
4 Sets for Max Reps
1 Min DeadLift (205#, 155#, 135#)
1 Min Overhead Walking Lunges (115#, 75#)
1 Min Rest

Militant CrossFit: 10-June-13

Welcome to another Monday at CrossFit Militant!

Warm-up: Standard!!

Then:

A, B, C's - Sprinting Drills

Then:

5 x 50M Sprints

Then:

3 rounds
15x KB snatch, right arm  (53#, 35#, 25#)
15x Sit-ups
15x KB snatch, left arm  (53#, 35#, 25#)
15x Knees to elbows (Sub leg raises)

And since I NEVER post pictures...here is one to address Caroline's girl crush!!

Camille and a KB

Friday Night Chipper

After warm-up and skill review, we will do:

 

Snatch it!

G WOD 1
Using a single KB (55/35)
5 TGU
10 Goblet squats
20 Push press
30 KB snatch
40 KB thruster
50 KBS



Kips & Cleans

For the newbies, here's a couple vids that will show you technique and progression breakdowns.

Kips -- Jason Khalipa breaking down the movement:

Cleans -- demoing full cleans, but excellent nonetheless, this is a three-part series on progression; the second and third vids are linked after this one is finished:

Weds AMRAP

After we hit a quickie warm-up, we'll go right into: The Ensign

Repeat for 6 rounds, rest 1 minute between rounds.
Complete max round in 3 minutes of:
3 power cleans (155/105)
6 push ups
9 air squats



More of a full snatch, but who's going to argue with her?

Monday Mixer

Sorry about the late-ish post. Enjoy.

Warm-Up: 3 laps, then 2 x the 5-10-15

Strength: 5-5-2-2-1 back squat, go medium to heavy, not going for PRs

WOD: 3 rounds of:
50m KB farmer's walk (70/55/) -- use dumbells if nec
12 burpees

This is Camille's happy face.