8/21/2012
1) Bench Press 5×3 (all sets must be 90% or higher)
WOD: 3 Rounds for Time:
20 Burpee over Box 24”/20”
20 Toe to Bar
400m Row
Monthly Archives: August 2012
8/20/2012
1) Pause Front Squats 5×2 (80% of 1RM—Hold bottom for 5 Sec)
2) Find 1RM Thruster (No more than 5 sets)
5 Rounds: Each Round must be ALL OUT!
5 Front to Back Thrusters (175/115lb or 70% of 1RM Thruster)
15 Chest to Bar Pull Ups
200m Sprint Run
***Rest 3 min between rounds
WOD Notes: This is an anaerobic threshold interval style WOD. Do your best to perform each round all out and choose a fairly heavy weight and band that will allow you to perform all 15 pull-ups unbroken.
8/18/2012
“Fight Gone Bad” (Benchmark WOD)
3 Rounds for total reps: 1min each movement
Wall Balls 20/14lb
SDLHP 75/55lb
Box Jumps 20/18″
Push Press 75/55lb
Row (Calories)
—Rest 1 minute
8/17/2012
6 Rounds for time: Each round must be ALL OUT!
5 Power Snatches 145/105lb OR 70% of 1RM
5 Ring Muscle Ups (Sub: 10 ring rows and 10 dips)
180′ Sled Drag Sprint 90/45lb
—Rest 2 min between rounds
WOD Notes: Muscle ups are one of the highest skill gymnastic movements that we do in CrossFit. We will go over some progressions. It’s recommended that you have at least a few strict Pullups and Dips to perform them.
8/16/2012
Run 800m
21-15-9 of:
Front Squat 155/105lb or 50% of 1RM
Chest to Bar Pull-ups
Then:
Run 800m
Awesome turnout today everyone!
Dan and Kutty going head to head
5:30am class
8/15/2012
1) 15 min to find 1RM Clean n Jerk
2) Push Press 5×2 (heaviest possible)
8 Min Amrap Ladder:
1 Power Clean, 1 Hang Power Clean, 1 Push Jerk 155/105lb or (55% of 1RM)
2 Burpees
2 (1 Power Clean, 1 Hang Power Clean, 1 Push Jerk) 155/105lb or (55% of 1RM)
4 Burpees
WOD Notes: Next round would be 3 Clean n Jerk Complex and 6 burpees. Continue this pattern for 8 min
6pm class getting after it!
8/14/2012
4 Rounds For Time:
25 KB Swings 70/53lb
25 AB Mat Sit-ups
400m Row
—Rest 10 minutes
4 Rounds: Rest as much time between rounds
60′ Sled Pull with arms (heaviest possible)
8/13/2012
Strength: Back Squat 7×1 (Work up to a 1RM)
WOD: 10 Min AMRAP
5 Back Squats (60% of 1RM)
12 HR Push-ups
30 Double Unders or 50 Singles
—Rest 5 min
1 Round ALL OUT for time:
10 Tire Flips (may use a partner since tires are heavy)
Run 400m
8/11/2012
3 Rounds for time:
400m Run
5 Box Jumps 36/30″
10 DL (65% of 1RM)
15 Toe to Bar
20 Burpees
25 Overhead Squats 65/35lb
30 Cal Row
8/10/2012
Strength: 15 min to establish Max Power Clean
WOD: 6 Rounds for time (Each round must be ALL OUT!)
12 KB Swings 70/53lb
100′ Front Rack Carry (must be heavier than max front squat)
100′ Prowler Push 400lb/300lb
—Rest 3 min between rounds
***If you missed a WOD this week, you may make up one instead of doing today’s WOD
Becky owning the prowler!