5-30-15 “Tommy Mac”

As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation.

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Please note that it is appropriate to scale this WOD to one time through the six barbel movements and 6 rounds of burpees or to decrease the weight in order to finish under the 30 min time cap.

Compare your previous time HERE.

5-30-15 tommy mac

4-30-15

STRENGTH – Clean and Jerk
10 min EMOM
1 – Power Clean
1 – Hang Squat Clean
1 – Push Press

CONDITIONING
(3x)
150m Sled Pull (70#/50#)
15 Russian KB Swing (70#/53#)
15 KB Sit-up (35#/26#)

FB header for LNS15Sign-up for Leave No Survivors has started. Spots are going to be limited so if you want in ,get signed up. Details are all over at the IoTA Competitions website.  We’ll need volunteers and Progenex will have a GREAT prize pack for the volunteers, so let us know if you would lie to help.  We only need 16 amazing people to make it happen.

4-28-15 Leave No Survivors 2015

STRENGTH – SNATCH
Every 45 seconds for 10 total reps:
1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70%

CONDITIONING
12 min AMRAP
5 Toe to Bar
10 Walking Lunge (45#/25#)
15 Wallball (14#-10’/10#-9′)

LEAVE NO SURVIVORS 2015

In its 5th year, Norther Utah’s premier Spring fitness event Leave No Survivors 2015 is sure to be as memorable and fun as the past four years have been.  This years event will be held on June 6 2015.  The event is designed with the idea that anyone and everyone should compete.  If you can do the movements from the Open, then this is the event for you.  Sign-ups will start this week and space will be limited and fill quickly.  This year we will have the following categories; Men, Masters Men (35+), Women and Co-Ed Team (1 man 1 woman).  Sign-ups will start soon over at WOD Rocket and we’ll be posting the links as soon as they are available.  A big than you to PROGENEX for providing some great prizes for this years winners!!

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4-27-15

4-26-15STRENGTH – Back Squat
3X5 @ 70%, 3X3 @ 80%
rest about 60 sec between sets

CONDITIONING
3-6-9-12-15-18
Push-up
Sumo Deadlift Highpull (95#/65#)
20 Double Unders after each set of SDHP

ENDURANCE WOD’s
CrossFit On Day: (8-10x) 200m sprint – hold intervals at +/- 2-3 seconds with a 2 min rest between efforts
CrossFit Rest Day: 45 min Tempo run at 85-90% of your 5k TT pace

4-23-15

STRENGTH – SNATCH – 10 min EMOM
3-position power snatch is a name for a complex that may also be written as power snatch + hang power snatch (just below the knee) + hang power snatch (mid thigh).

Purpose

If performed bottom to top, the 3-position power snatch helps primarily with rate of force development, more aggressive and complete extension at the top of the pull, and more aggressive turn over of the bar. If performed from the top down, it can serve as more of a technique exercise that reinforces proper position in the pull at the hang position chosen. (Courtesy of Catalyst Athletics)

CONDITIONING
1000m row
(5x)
12 Wallball (20#-10’/14#-9′)
12 Sit-up