Rest day

Army Physical Fitness Test:

Push-up, max reps x 2 min

Sit-up, max reps x 2 min

Run, 2 miles for time

For time:
Thruster, 21 reps, Men: 115#, Women: 75#
Ladder Climb, 3 ascents, Mod: Pull-up, 45 reps
Thruster, 15 reps, Men: 115#, Women: 75#
Ladder Climb, 2 ascents, Mod: Pull-up, 30 reps
Thruster, 9 reps, Men: 115#, Women: 75#
Ladder Climb, 1 ascents, Mod: Pull-up, 15 reps

Bike, run or row the following x 4 rounds:

5 min intervals w/ 3 min recoveries

4 rounds for time:

Walking Lunge, 50 meters

Sit-up, 50 reps

“Tabata Something Else”

20 sec on, 10 sec off x 8 rounds for each exercise:

Pull-up

Push-up

Sit-up

Squat

No rest between exercises

3-5 reps x 5 sets:

Romanian Deadlift

Rest day

5-5-5-5-5- reps:

Back Squat

Overhead Press

For time:

Back Extension, 21 reps

Run 400 meters

Back Extension, 18 reps

Run 400 meters

Back Extension, 15 reps

Run 400 meters

Back Extension, 12 reps

Run 400 meters

Back Extension, 9 reps

Run 400 meters

Back Extension, 6 reps

Run 400 meters

Back Extension, 3 reps

Run 400 meters

SWAT Team grappler Adam Mathias took another championship at the Hayastan Grappling Challenge held on October 10th, 2009.  Mathias stormed through the Mens, No-Gi, 18-29, Intermediate, 160# division at the Charlotte, NC event.  He submitted all four opponents in the first period using a variety of techniques.  Adam continues his training with his team under coaches Dan Murdock and Derek Franker.  CrossFit-SWAT is proud to work with Adam and congratulate him and his team.

5 rounds for time:

Hang Squat Clean, 15 reps, Men: 135#, Women: 95#

Push-up, 30 reps

Bike, run or row for max distance:

4 min on, 3 min off

2 min on, 30 sec off

1 min on, 3 min off

2 min on, 30 sec off

4 min on

“Elizabeth”

3 rounds, 21-15-9 reps, for time:

Clean, Men: 135#, Women: 95#

Ring Dip

“Fran”

3 rounds, 21-15-9 reps, for time:

Thruster, Men: 95#, Women: 65#

Pull-up