Pre-order the first ever SEAL FIT T

Warm Up:  Bar Bell Complex (75 - 105#), push-up chaser

Strength:  Work to 3RM Front Squat

Stamina:  15 x Front Squats at 90% 3RM.  60 x Box Jumps.  30 x Man Makers (35#).

Work Capacity:  AMRAP 30 minutes:

• 5 x Power Snatch (95#)
• 5 x O/H Squat (95#)
• 200M sprint

Durability:  Run 2 miles at moderate pace.  Stretch & Awareness work.

Mental Toughness / Awareness:  Meditate 15 minutes.  Sit with back straight on a chair or in "zazen" position on knees.  Close eyes, and center your mind on your breath.  Start to count your breath cycles (in / out = 1 cycle).  Try to reach 10.  When you find your mind wandering (after you get to "2" probably) just bring it back to the count.  This is a classic Zen meditation practice.  Practicing some form of awareness daily will reap huge rewards for your training, health and general feeling of peace and happiness.  We are doing it daily during the immersion camp and it really balances out the intense training.  My martial arts mentor, "Kaicho" Nakamura, told us that "still water runs deep."  He was referring to our state of mind.  Meditation will make our minds like the deep, still water of a lake, rather than the turbulent, choppy water of the rapids in a river.  At SEAL FIT, we strive for the still water and avoid the rapids. 

Equipment required:  Oly Bar, Box jump, Dumb Bells.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Pre-order the first ever SEAL FIT T

Warm Up:  15-12-9 thruster (45#), pull-ups

Work Capacity:  5 Rounds for time:

• Run 800M
• 12 Dead Lift (225# / 135#)
• 2 Rope ascents
• Row 500M

Durability:  50 GHD sit-ups.  50 GHD hip extensions.  Yoga or Active Stretch 15 minutes.

Mental Toughness challenge:  Keep your row pace under 1:55 for each 500M.  Many people have the desire to be a warrior or elite athlete, but only a few have the will to prepare their minds and bodies, and to stay the course to mastery.  Desire is simply the first step in the long, and sometimes lonely, pursuit of excellence. 

Equipment required:  Oly set, rope, pull up bar. Sub 6 pull-ups for 1 rope ascent.    Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Pre-order the first ever SEAL FIT T

Warm Up:  Range of Motion drills

Work Capacity / Endurance / Stamina:  Run with Angie:

• 100 pull-ups, 1 mile run
• 100 push-ups, 1 mile run
• 100 sit-ups, 1 mile run
• 100 squats, 1 mile run

Strength:  Push Jerk 5-5-3-3-3-1-1

Durability:  2 rounds:  max sit-ups 2 minutes, hip mobility drill

Mental Toughness challenge:  Perform Run with Angie w/ 20# vest.  "Do today what others won't.  Do tomorrow what others can't"  (Smoke Jumper Creed)

Equipment required:  pull up bar. Time to re-connect with our old friend RWA.  Adding the 4 miles of running to Angie  really takes this WOD to a new level.  Doing with body armor or a 20# vest will take it the rest of the way.  Shoot for under 1 hour with vest, under 45 minutes slick.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Pre-order the first ever SEAL FIT t-shirt!

Warm Up:  Row 2,000 Meters.  ROM drills

Work Capacity:  8 Rounds for time, @ 95# each:

8 x SDHP, 8 x Push Jerk, 8 x Front Squat

Durability / Awareness:  50 x GHD sit-ups.  50 x GHD back extensions

Notes:  Equipment required: Oly set. Rower. WC WOD contributed by SEAL FIT / USCF coach Mike B.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Strength:  Work to 1RM Dead Lift

Stamina:  15 x DL @ 85% 1RM, 800M buddy carry (alternate), 50 Bumper Squats (see notes)

Work Capacity:  Roger That!:  with 20# vest or body armor, for time do:

• 1 mile run, then:
• 5 rounds:  30 KB swings (55#), 30 Push-ups, 15 Pull-ups, sprint 200 M, then:
• 1 mile run

Durability / Awareness:  100 Leg levers, 100 4 - count flutter kicks, 50 supine neck raise / nod-yes', stretch

Notes:  Equipment required: Oly set.  KB.  Weight vest Bumper Squats:  squat holding a 45# bumper plate any way you want. Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Warm Up:  ROM drills.  Hydrate and fuel up

Endurance:  Ruck 8 miles (40# Ruck)

Notes:  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Warm Up:  Sand Bag Get-ups 10 minutes

Strength:  Work to 1RM Thruster

Stamina:  5 Rounds:  3 Thrusters @ 85% 1RM.  6 HSPU.  Sampson Stretch

Work Capacity:  AMRAP 30:

• 3 x Power Clean (95 - 115)
• 3 x Hang Squat Clean
• 3 x Push Press

Durability / Awareness:  Active Stretch.  Breathing exercise - sit comfortably, eyes closed, and do a 10 minute breath cycle of:  6 count in-breath, hold 6 count, 6 count out-breath, hold 6 count.

Notes:  Equipment required: Sand Bags, Oly set.  This one is gonna hurt.  For the WC:  go heavy enough so you are really challenged but still get all 9 lifts without dropping the bar.  Scale weight so you can easily get one round in a minute when fresh.  Don't blow off the breathing exercise at the end - that is very valuable to learn to control our breath.  It is a focusing tool to use on particularly long and hard training sessions, or any operation where you must endure a lengthy, very uncomfortable situation.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Warm Up:  100 Double Unders

Work Capacity:  Fight Got Worse:

 5 Rounds of 1 minute of each of the following exercises.  1 minute rest between rounds:

• 25 yard shuttle run
• KB Swing (55#)
• Row
• Burpee
• Squat Clean (95#)

Durability / Awareness:  Jog 2 miles at moderate pace.  Active Stretch, Hydrate, Refuel

Notes:  Equipment required: Oly bar, Rower, KB, Jump Rope.  This is a kick-in the pants variant of Coach Glassman's famous "fight gone bad" - not that FGB needed any improvement.  We just like to have fun and make things harder here.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Warm Up:  40 Wall Balls, run 1 mile, 40 Burpees

Work Capacity:  CF Fran: 21-15-9 Thrusters (95#), Pull-ups

Strength:  Work to 3RM Back Squat

Stamina:  Chipper:  15 x BS @ 95% 3RM, 50 x 1-arm Snatch (ea side, 35#), 50 x Slasher (40-55# KB or DB)

Durability / Awareness:  10 minutes Yoga.  Plank hold 6 minutes total time, vary the plank (front, side on forearms and hands)

Notes:  Equipment required: Oly bar, Wall Ball.  KB, DB.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching

Work Capacity: Sgt Brian E. Dunlap

Run 1mile
75 burpees
800m run
50 thrusters (95#)
400m run
25 GHD situps
Run 1 mile

Durability / Awareness:  Hydrate, refuel, stretch...Sunday is a rest day!

Notes:  Equipment required: Oly bar, GHD.  This WOD in honor of Sgt Brian Dunlap, from our home town.  A hero, KIA in Iraq.  WOD created by US CrossFit Coach Tiffani Pearson.  We start Immersion Camp 2 on Monday.  30 days of SEAL FIT training, 6 sessions a day.  Sweet.  Use the BLOG for comments about the WOD, the Forums to post times and build community.

Facebook.com/SEALFIT       NavySEALs.com        YouTube

THIS PUBLIC WOD IS FOR SPECIAL OPERATORS, INDUSTRIAL ATHLETES AND SERIOUS ADVENTURE ATHLETES.  IF YOU ARE TREADING IN THIS ARENA, THEN PROCEED WITH CAUTION.   THESE WODS WILL LEAD TO OVER TRAINING IF NOT BALANCED PROPERLY.

Not ready for this WOD?  See  Online Coaching