Crossfit Total...

Back Squat 1 rep
Shoulder Press 1 rep
Dead Lift 1 rep


*After warm ups, 3 attempts for each lift are allowed. Rest as needed between attempts and go for the highest weight possible.

Rest Day

...Get ready for the total tomorrow.

Greetings From Kuwait!

Hey to all! We have hit the 10 day mark here in Kuwait, and getting ready to fly North to our home for the next 10 months or so, Iraq. Whoo, let me tell you , we are in the land of Sand! Everywhere...sand, sand, sand on the ground, sand in your boots, sand in your ears! And the weather...114 today, 118 tomorrow. But it's a dry heat, right?!?! Want to see for yourself,,,go get a hair dryer, turn it on high, and hold it in front of your face. Oh, and sprinkle a little sand in it...Now you have Kuwait. And I would say that corn and cotton fields in Mississippi and Alabama, still worse than here, maybe.
However, my guys of the Winchester Platoon and I are doing well. Staying strong, still training, and aching to push North and start our Missions. I wish I had some pics, but we are technically not allowed to take them. Security reasons. But you would be amazed how the Army has put training scenarios and ranges in the middle of the desert. And today i actually got to ride in a humvee and do a little off-roading, with our OC, Mr. Kim (of asian descent). Speaking of trucks, as soon as i can get pics I'll show you guys how we roll! All I'm saying is a diesel and a humvee mixed...one BIG weapons platform, and I do mean...BIG!
On the lighter side, I have maintained a crazy workout schedule mixed with a restricted sleep schedule and dealing with heat, is a workout itself! I am going to wrap it up now, and try to relax tonight, we just fininshed 3 days in the field...sorry, in the sand. Take Care, God Bless, & as always 3, 2, 1, ...GO!

1LT Jason Odom

AMRAP

95# Thruster, 5 reps
95# Hang Powerclean, 7 reps
95# Sumo Dead-lift High Pull, 10 reps

Rest day

Front Squat + Extra Strength work

Front Squat
3-3-3-3-3

+

Add another strength movement of your choice.

Handstand Helen

3 rounds for time of:
Run 400m
21 Kettle bell swings (1&1/2 pood)*
12 HSPU**

*Kettlebell swings are forehead level
**HSPU full ROM head to floor to full lockout

Rest

Trying to catch up....

For time:
50 wall ball, 20# ball
50 C2B pull ups
35 wall ball
35 C2B pull ups
20 wall ball
20 C2B pull ups

Hang Power Snatch

1-1-1-1-1-1-1-1-1-1

*From my understanding of the hang power snatch... this movement is performed from the high hang position, being at the top of the deadlift portion of the lift. The individual then dips to get the weight moving and drives up...(Much like a push jerk) having speed through the middle and quick feet the individual then receives the weight overhead in a partial squat, much like one receives a power clean.

Here is a demo video from Mike's Gym.

Rest Day

Do something light if anything at all...

Nasty Girls

3 rounds for time of:
50 squats
7 muscle-ups
10 Hang power clean, 135#


*Yes I know this is on the wrong day, I am switching to training a day behind the mainsite so that I may add some strength work to the wods effectively.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Rest day

Lets take a moment to reflect on the past cycle...
Cindy... if you did 20 rounds, that's 100 pull ups, 200 pushups, and 300 Squats
Back Squat 1-1-1-1-1... enough said.
AMRAP workout... 6 rounds=90 Squat cleans, 72 dips, and 126 sit ups.


Needless to say, we have done our fair share of squatting this week... be smart and get some rest.

AMRAP in 20 Minutes of:

115-pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Back Squat

1-1-1-1-1

Cindy...or... Mary

AMRAP in 20 minutes of:
"Cindy"
5 pull ups
10 push ups
15 squats

or...

"Mary"
5 HSPU
10 One-legged squats (alternating)
15 Pull-ups

Rest Day

The gym is still coming together... the rings and pull-up bars are up... Now for the finishing touches. Crossfit 27:17.

5 rounds for time of:
75# thruster, 21 reps
21 double unders

Lynne

5 rounds for max reps of:
Body weight bench press
Pull ups

Post reps for all rounds.

This sounds brutal.

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Overhead Squat

5-5-5-5-5

ERIN

5 Rounds for time of:
40# dumb bell split clean, 15 reps
21 Pull-ups