11/30/2012 – WOD
2 Rounds For Time
Run 800m
Row 1,000m
***You may also make up a WOD that you missed this week
Monthly Archives: November 2012
11/29/2012 – WOD
5 Rounds For Time:
10 Burpee Box Jumps 24/20″
15 Wall Balls 20/14lb
20 KB Swings 70/53lb
Then: 50 Sit-ups (right after 5th round)
Community Notes: This is a reminder that our friends from South Mountain CrossFit are opening their doors this Sat Dec 1st and are hosting 8am & 9am classes. Let me know if you have any questions and are interested in checking out their awesome facility!
http://www.southmountaincrossfit.com/
Melanie – Making the 1 Pood KB look easy to swing
11/28/2012 – WOD
Strength
1) 3x ME Weighted or Banded Strict Pull-ups – No kipping!
(Choose band that will limit you to 8-10 pull-ups)
2) 5×1 Clean n Jerk (work up to 85% of your 1RM)
Conditioning
7 Min AMRAP Ladder
1 Clean n Jerk 185/115lb (65% of 1RM)
2 Chest to bar Pullups
2 Clean n Jerk 185/115lb (65% of 1RM)
4 Chest to bar Pullups
3 Clean n Jerk 185/115lb (65% of 1RM)
6 Chest to bar Pullups
….Continue on with sequence for the remainder of the 7 min
Auxiliary
Tire Flips – 3x 1 min Amrap
Bryan – Nice overhead position!
11/27/2012 – WOD
Strength
Bench Press 5×3 (90% of 1RM)
Conditioning
10 Min Amrap:
20 Double Unders
10 HR Push-ups
10 Toes To Bar
—Rest 3 min
Air Dyne: 6x 30 sec ALL OUT sprints
Bret – Toes To Bar looking good!
11/26/2012 – WOD
Strength
Back Squat: 1×5 (75%), 1×3, (80%), 1×1 (90%), 1×1 (95%), 1×1 (Find 1RM), 3×3 (90%)
Conditioning
3 Rounds For Time:
15 Overhead Squats 135/95lb (50% of 1Rm)
15 Bar Facing Burpees
500m Row
Midline
3x Max Effort L-sit hold (rings/box), or Weighted Plank Holds
;
11/24/2012 – WOD
“Triple Couplet”
4 Rounds of:
10 Front Squat 175/115lb (55% of 1RM)
12 HR Push-ups
—Rest 3 min
4 Rounds of:
12 Chest to Bar Pull-ups
10 Box Jumps 30/24″
—Rest 3 min
25 GI Janes
800m Run
WOD Notes: Each couplet is supposed to be performed all out as if each wod was scored individually. Record times for each wod.
11/23/2012 – WOD
Strength
20 Min to find a 1RM Snatch
Conditioning
4x500m Row ALL OUT!
—Rest 3 min between rounds
11/22/2012 – WOD
“Thanksgiving Partner WOD”
800m Run w/ Med Ball 20/14lb (1 med ball per team)
100 SDLHP 70/53lb (partner holds 6 in.)
100 Wall balls (partner holds top of deadlift 135/65)
100 KB Swings 70/53lb (partner must do 10 med ball slams before switching)
100 lateral burpee over bar (partner hangs from Pullup bar)
400 singles (partner holds plank)
800m Run
9am Thanksgiving Crew – Nice work everyone!
11/21/2012 – WOD
Strength
7×2 Deadlifts (70-75% of 1RM)
***Focus on speed off the ground while maintaining good form
Conditioning
5 Rounds For Time (each round is all out!)
7 Deadlifts (65% of 1RM)
15 Chest To Bar Pull-ups
250m Run
—Rest 2 min between rounds
Auxiliary: 2x 1min Amrap of tire flips
11/20/2012 – WOD
Strength
Shoulder Press 5×3 (85% of 1RM)
Conditioning
Buy In: Row 1,000m
6 Rounds of:
6 Push Press 155/105lb (60% of 1RM)
10 KB Swings 70/53lb
Buy Out: Row 1,000m
Rick – Nice overhead position
Tim – 1.5 Pood KB Swings looking good