Monthly Archives: June 2013

6/5/2013 – WOD

Strength
3x Max Effort Strict Weighted/Banded Pull-ups *Choose weight/band that will limit you to 8-10 reps

Conditioning
7 Min AMRAP Ladder
3 Front Squat 135/95lb (40-45% of 1RM)
3 Chest To Bar Pull-ups
6 Front Squat 135/95lb
6 Chest To Bar Pull-ups
9 Front Squat 135/95lb
9 Chest To Bar Pull-ups
***Continue up the ladder for the remainder of the 7 minutes. Score it total reps combined of the squats & pull-ups.
—Rest 5 minutes
3 Min on the Air Dyne for Total Calories or Distance

WOD Notes: You may practice kipping (instead of doing strict pull-ups) during the strength portion if you need additional practice. This WOD is a short one so try to make transitions quick between movements especially if you are using bands for pull-ups.

Reminder: There are only 2 classes friday (5:30am & 5pm). No classes saturday. Thursday — Kyle H. will be coaching 5pm class & E. Hill will be coaching 6pm & 7pm classes.

6/4/2013 – WOD

Strength
Shoulder Press 1×5 (80%), 1×3 (85%), 1×2 (90%), 3×1 (95-100%), 1×5 (Tempo)

Conditioning
1 Wall Climb
10 KB Swings 70/53lb
Run 250m
3 Wall Climbs
15 KB Swings 70/53lb
Run 400m
5 Wall Climbs
20 KB Swings 70/53lb
Run 800m
3 Wall Climbs
15 KB Swings 70/53lb
Run 400m
1 Wall Climb
10 KB Swings 70/53lb
Run 250m

WOD Notes: Scaling for Wall Climbs are walking your feet onto a 24/20″ box and returning back down to the bottom of a push-up. Reminder – 5;30am & 5pm classes only on Friday! No classes this saturday!

Dianne making wall climbs look easy!

Candy doing first wall climb!

6/3/2013 – WOD

Strength
Back Squat 1×5 (80%), 1×3 (85%), 1×2 (90%), 3×1 (95-100%), 1×5 (85%)

Conditioning
15 Min AMRAP
4 Power Clean 185/115lb (65% of 1RM)
8 Behind The Neck BB Lunges 185/115lb
12 Burpees

Midline
3x ME L-Sit, GHD Hold, Weighted Plank

Announcement: There will only be 2 classes this Friday (5:30am, 5pm). No classes this Saturday due to the Mid Atlantic CrossFit Games Regional!

6pm class

6/1/2013 – WOD

Conditioning
7 Rounds For Time
3 Deadlifts 275/185lb (60% of 1RM)
6 Toes To Bar
9 Burpee Box Jump Overs 24/20″
—Rest 5 minutes
800m Run For Time

WOD Notes: Do the best you can to do all Toes to Bar Rx’d (especially if you’re able to do a few of them). Step ups are allowed on the burpee box jump overs.