Monthly Archives: December 2013

12/18/2013 – WOD

Strength
Squat Clean – 5×2 (touch n go)
—Start @80% & work up to a heavy 2RM 

Conditioning
10-1 Reps of:
Power Clean 205/115lb
“2 For 1” Wall Balls 20/14lb
T2B

Assistance
Romanian Deadlift 4×8 – Start at top of DL. Move hips back with knees slightly bent & lower bar slowly to a few inches below knee while keeping bar close then stand quickly. Start at around 50% of 1RM DL.

WOD Notes: “2 for 1” wall balls are 2 squats for 1 throw. Power clean weight is about 70-75% of 1RM.

Reminder: Nutrition Challenge meeting will be this Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!

12/17/2013 – WOD

Strength
“Lynne”
5 rounds for max reps of:
Body weight bench press
Pull-ups
—Rest as needed between sets, however keep it consistent each round

Conditioning
Tabata Air Dyne for total calories/distance

WOD Notes: If body weight bench press is too heavy for you, you can scale weight to where you can achieve anywhere from 8-15 reps (75%) each round. You may do strict or kipping pull-ups.

Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!

Patrick, Ty, Devon, Jeff – Not afraid of snow flurries!

12/16/2013 – WOD

Strength
Back Squat – 6×2
—Start @ 85% and work up to a heavy 2RM

Conditioning
For Time
21 OHS 135/95lb
21 Box Jumps 30/24″
Row 500m
15 OHS 135/95lb
15 Box Jumps 30/24″
Row 500m
9 OHS 135/95lb
9 Box Jumps 30/24″
Row 500m

Midline
Accumulate 3 Min in an L-sit (rings/parallettes) or Weighted Plank

WOD Notes: OHS weight should be 50% of 1RM (you should be able to do all 3 rounds unbroken fairly easily). You may sub front squats at the same percentage.

Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!

***CrossFit R5 Masters Madness Results: http://mastersmadness.breezescoring.com/results/

12/14/2013 – WOD

Conditioning
For Time
10 Laps Farmers Carry 70/53lb
75 Wall Balls 20/14lb
10 Laps Farmers Carry 70/53lb
75 Burpees
10 Laps Farmers Carry 70/53lb
75 Cal Row

WOD Notes: This WOD will test your cardiovascular endurance/stamina. Make sure to break up wall balls and limit your rest time.

Community Notes: Everyone from Rage is wishing Brent a quick recovery from his knee surgery this past week! Also, good luck to Mary, Eric, Rachel, Rich, Teresa, Jenny K, Patrick, & Henry @ the Harbat Holiday Classic down in Delaware and Kurt, Bonnie, & Candy at the CrossFit R5 Masters Madness!

Teresa, Patrick, Jenny, Henry before Hardbat Holiday Classic!

12/13/2013 – WOD

Strength
Front Squat 5×3
—Start at 80% @ work up to a heavy 3RM

Conditioning
EMOM for 12 Minutes
ODD = 5 Squat Snatches (unbroken) @ 70%
EVEN = 5 Tire Flips

WOD Notes: You may do Power Snatches if mobility is limited in the bottom of OHS. You must do 7 Tire Flips each minute if flipping with a partner.

***Since it’s Friday, you may also make-up a WOD that you missed during the week if you don’t want to work on snatches. I will be instructing those who are interested in doing today’s EMOM.

Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!

12/12/2013 – WOD

Strength/Skill
A) Floor Press – 5×5 @ 80%
B) Max Height Box Jump
—Alternate between A & B. Rest 90 sec between sets

Conditioning
6 Rounds (each round should be all out)
5 Unbroken Hang Power Cleans (Heavy)
7 Strict Pull-ups
8 Laps Shuttle Run (320′)
—Rest 2 minutes between rounds

WOD Notes: HPC weight is 80-85% of 1RM HPC. You want to be able to do all 5 in a row each round while maintaining good technique. If you cannot do 7 strict pull-ups unassisted choose a band that will challenge you on the 7th rep each round. Rx+ is Strict C2B. Score is total time minus 10 minutes of rest. No kipping is allowed again this week.

Announcement: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!

12/11/2013 – WOD

Strength
A) Snatch Pull – 4×2 @ 120%+ Max Snatch
B) Clean Pull – 4×2 @ 120%+ Max Clean
C) Deadlift – 3×1 @ 85-90% Max DL
—Rest 90 sec between each set of 2 reps. No touch n go reps

Conditioning
For Time
20 Squat Cleans 205/135lb
40 T2B
60 KB Swings 70/53lb
1 Mile Bike

Assistance
Weighted Back Extensions 4×8 (heavy)

WOD Notes: Rx’d for this WOD is completing it in this order & not breaking it up into rounds. You may scale by breaking it up into rounds. Squat clean weight is about 65% of 1RM squat clean. Scaling for t2B is hanging knee raises or lying leg raises with a med ball. Grip will play a factor if you don’t break up reps into small sets, so think about that as you go through the WOD.

Announcement: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!

Girls practicing handstand holds!

12/10/2013 – WOD

Strength
Shoulder Press 6×2
—Start @ 85% & work up to a heavy 2RM

Conditioning
5 Rounds For Time
9 Push Press 135/95lb
30 Double Unders
1 Rope Climb 20′

Midline
Accumulate 2 min in a weighted GHD sit-up hold or weighted plank

WOD Notes: This is designed to be a quick WOD (less than 10 min), so make sure to transition quick between movements. You must do push presses, no jerks allowed! Push press weight is 55% of 1RM Push Press (you should be able to do all 9 pp unbroken each round). Scaling for double unders is 75 singles or 15 DU. Scaling for rope climbs are 10 ring rows/round.

Rachel – stone to shoulder!

12/9/2013 – WOD

*5:30am class is cancelled due to icy road conditions

Strength
Back Squat 5×3
—Start at 80% & work up to a heavy 3RM

Conditioning
For Time
Buy In: 500m Row
Then 3 Rounds:
15 Back Rack Lunges 185/115lb
20 Burpees on 45lb plate
30 Ab Mat Sit-ups
Buy Out: 500m Row

WOD Notes: Lunges should be around 50% of your 1RM Back Squat. No racks are allowed unless you absolutely need one. Standards for sit-ups are elbows to the knees.

Great picture!

12/7/2013 – WOD

Strength
Snatch – 3×1 @80%, 2×1 @85%, 2×1 @90%
—Squat is preferred, but not necessary. Rest 60-90 sec

Conditioning
15 Min AMRAP
1 Snatch Complex (1 DL + 1 Pwr + 1 Squat) 175/115lb
8 Burpees
20 Double Unders

WOD Notes: Snatch weight should be around 75% 1RM. You may break up reps in the complex if necessary. Scaling for double unders are 40 singles.

Reminder: Christmas Party is tonight at 7pm @ the Levine’s House!