10/20/2012 – WOD
3 Rounds for time
20 Toes to Bar
30 Burpees on to 2 45lb plates
40 Wall Balls 20/14lb
Monthly Archives: October 2012
10/19/2012 – WOD
Skill Practice
Work on Snatches for 10 min (power or squat)
Conditioning
5 Rounds (each round is all out!)
10 Deadlifts (60% of max)
5 Wall Climbs (scale: 3 Wall Climbs)
60′ Prowler Push (400/200lb)
—Rest 2 min between rounds
***Write down time for each round
Assistance
3×10 Glute Ham Raises or 3×15 weighted Hip Extensions
10/18/2012 – WOD
Skill/Strength
15 min to find 1RM Clean n Jerk
Conditioning
30 Squat Clean n Jerk For Time 155/105lb
Assistance
3x ME Tire Flips in 1 min
10/17/2012 – WOD
Strength: 4x ME Weighted Strict Pull-ups (Choose a weight or band that will allow for 8-12 reps each set)
Conditioning
2 Rounds for Time:
40 Pull-ups
100 Double Unders (Sub: 200 singles)
1,000m Row
10/16/2012 – WOD
Strength: Bench Press 7×3 (all sets at 85%)
Conditioning
6 Rounds For Total Working time:
12 Ring Push-ups (sub: HR Push-ups)
12 KB Swings 70/53lb
250m Run
—Rest 1 min between rounds
*Score = Total time minus 5 min of rest
10/15/2012 – WOD
Strength: Front Squat 10×2 (all sets at 85% or higher)
Conditioning
“Air Force WOD”
20 Thrusters 95/65lb
20 SDLHP 95/65lb
20 Push Jerk 95/65lb
20 Overhead Squats 95/65lb
20 Front Squats 95/65lb
***4 burpees at the top of every minute
Midline: 4×25 weighted sit-ups
10/13/2012 – WOD
“Epic Chip” Modified Via CrossFit Explode
25 Air Squats
10 Deadlifts 135/95lb
25 Pull-ups
10 SDLHP 135/95lb
25 Burpees
10 Hang Power Clean 135/95lb
25 Box Jumps 24/20″
10 Push Press 135/95lb
25 KB Swings 70/53lb
10 Bear Complex 135/95lb
25 Sit-ups
10 Snatch 135/95lb
25 Push-ups
10 Clean n Jerk 135/95lb
25 Wall Balls 20/14lb
10/12/2012 – WOD
Skill/Strength
Every minute for 10 minutes perform 2 Squat Snatches
*Min 1-3 = 70% of 1RM
*Min 4-6 = 80% of 1RM
*Min 7-9 = 85% of 1RM
*Min 10 = 90% of 1RM
Conditioning
4 Rounds For Time
7 Muscle-ups (sub: 14 Ring Rows, 14 Dips)
Run 400m
Midline
A) 3x Max Effort L-Sit (Rest 45 sec)
B) 3×15 GHD Weighted hip extensions (Rest 45 sec)
10/11/2012 – WOD
Strength: 3x Max Effort Pull-ups
“Jackie” – Benchmark WOD
1000m Row
50 Thrusters 45lb
30 Pull-ups
Assistance: 4x (30 sec all out on the Air Dyne) Rest 1 min between efforts
Announcement: Oct 20th, 5pm – Bonfire & Pot Luck Party @ Tim and Jackie Ruby’s house. The Ruby’s will provide the beer and basics. Please bring your favorite dish or adult beverage to share with everyone. No, it does not have to be paleo. Dress warmly, we will likely be outside!
—Call Jackie or Tim with any questions and let us know what you’re bringing.
Jackie 610-509-2620
Tim 610-742-3660
10/10/2012 – WOD
Strength: Deadlift 7×1 (all sets at 90%)
2 Rounds For Time
50 KB Swings 70/53lb
100m Shuttle Run
150 Double Unders
Assistance: 4×60′ Prowler Pushes For Max Weight
Welcome Rob!