Monthly Archives: July 2012

7/19/2012

Strength: –Work up to a 1RM DL
–4 x Max Effort Pull-ups (Choose band that will allow no more than 8 Pull-ups)
WOD: 5 Rounds for Time:
8 DL (50% of 1RM)
10 Pull-ups
12 Sit-ups
250m Run

7/18/2012

Strength: Front Squat 5×3
WOD: “Elizabeth” (Benchmark WOD)
21-15-9
Squat Cleans 135/95lb
Ring Dips

—Midline: 3x Max L-Sit/Plank Holds

Amy: Modified L-Sit hold

7/17/2012

Skill Practice: 15 Min of Squat Snatches
WOD: 5 Rounds ALL OUT for time:
50 Double Unders
15 SDLHP 95/65lb
300m Row
—Rest 2 min between rounds
Score = Total time minus 8 min

7/16/2012

Strength: 12 min to find 3RM Bear Complex
Then
18 Min AMRAP:
3 Bear Complex (70% of 3RM)
6 Toes To Bar
9 Burpees (touch pull-up Bar)

5pm class

7/15/2012

REST DAY!

—–Make sure to check out the final day of the 2012 Reebok CrossFit Games Tomorrow and see if Rich Froning and Annie T. can repeat as the “Fittest on Earth”

7/14/2012

“Partner WOD 4.0”
Run 800m
30 Partner DL 365/275lb
30 ALT Burpee Box Jumps 24″/20″
30 Partner Pullups
30 Sit-ups Facing Each other
20 Partner DL 365/275lb
20 ALT Burpee Box Jumps 24″/20″
20 Partner Pullups
20 Sit-ups Facing Each other
10 Partner DL 365/275lb
10 ALT Burpee Box Jumps 24″/20″
10 Partner Pullups
10 Sit-ups Facing Each other
Run 800m

7/13/2012

“Fran” – Benchmark WOD
21-15-9 of:
Thrusters 95/65lb
Pull-ups

—Midline: 4×20 GHD Sit-ups
4×12 Back Extensions

Candy doing back extensions post Fran

7/12/2012

Bench Press 5×3 (Work up to 3RM)
Then:
21-15-9 of:
Burpees (Do Extra Push-up every rep)
KB Swings 70/53lb
*Run 400m between each set

Day 1 Update of the 2012 CrossFit Games (July 11)

7/11/2012

1) “Death By Snatches” 145/105lb
—Wod Notes: Perform 1 Snatch the 1st min. 2 Snatches = 2nd min. 3 Snatches = 3rd min…Continue until you can no longer complete reps in that minute. You may power snatch or squat snatch.
2) Strength: 4 x Max Effort Weighted Strict Pull-ups
3) Conditioning: 4x250m Row ALL OUT! (30 sec rest between)

7/10/2012

Back Squat 7×1 (Find 1RM)
Then
8 Min AMRAP:
5 Back Squats (65% of 1RM)
10 Toe to Bar
30 Double Unders
—Rest 3 min
3 x 1 min AMRAP Tire Flips 400lb