Strength
Shoulder Press – 4×6 (75-80%)
Conditioning
5 Rounds
8 DB Snatch (alt each arm) 100/70lb
12 T2B (unbroken)
Run 250m (fast)
—Rest 90 sec between rounds
Assistance
4x40ft Handstand Walks or 4×30 sec Handstand Hold (face wall)
WOD Notes: DB weight on the snatch is heavier than what you normally use. T2B should be unbroken to be considered Rx’d for that movement. The 250m Run should be 95%+ effort. Subtract 6 minutes from your total time at the end.
Welcome Kris!
Strength
Back Squat – 4×6 @ 80% across
Conditioning
“Kutty’s Capacity Test” – Courtesy of South Mountain CrossFit
3…2..1…Rage. 5 thrusters 75/55lb
@ 1 minute mark – 45 seconds max burpees
@ 2 minute mark – 10 thrusters
@ 3 minute mark – 45 seconds max burpees
@ 4 minute mark – 15 thrusters
@ 5 minute mark – 45 seconds max burpees
@ 6 minute mark – 20 thrusters
@ 7 minute mark – 45 seconds max burpees
@ 8 minute mark – 25 thrusters
@ 9 minute mark – 45 sec max burpees
* Score = total burpees + total thrusters
WOD Notes: If you fail to complete thrusters in any given round, your test is over (still do the following round of burpees, but don’t count them towards score)
Welcome Andrea!
Conditioning
For Time
800m Run
50 KB Swings 70/53lb
50 Box Jumps 24/20″
50 Burpees
50 Slam Balls 50/35lb
800m Run
Strength
Front Squat – 6×2 @ 85%+
—Pause in the bottom for 2 sec on the 1st rep only
Conditioning
EMOM For 10 Minutes
ODD = Heavy Prowler Push 1 lap
EVEN = Max set weighted Push-ups 50/25lb in 30 seconds
WOD Notes: Go heavy on the prowler push, but make sure you can finish the length of Rage in under 30 seconds to allow for enough rest time. If you cannot do more than 20 strict push-ups in a row, do not use a weight. Your partner will hold slam ball on your upper back to prevent it from falling off. You may also make-up a WOD from earlier in the week.
8am class loosening up hips
Strength
Snatch – 12 minutes to work up to a 1RM
—Beginners will stay light & work from the hang position
Conditioning
7 Min AMRAP Ladder
3 Heavy Wall Balls 35/25lb
3 C2B Pull-ups
6 Heavy Wall Balls
6 C2B Pull-ups
9 Heavy Wall Balls
9 C2B Pull-ups
***Keep climbing ladder until 7 minutes is up. Score is total reps
Assistance/Extra Conditioning
a) 3×8 Strict Pull-ups (weighted)
b) 10 Min Air Dyne – (30 hard/30 easy)
WOD Notes: You may scale C2B to chin over bar pull-ups. Rx’d for WB is to the black line for men & gray line for women.
Nina finishing up 10 min air dyne
Strength
Squat Clean – 2 EMOM For 7 Minutes @ 80%+
Conditioning
“Power Clean Biathalon”
Run 400m
15 Unbroken Power Cleans @ 70% 1RM Power Clean
Run 400m
12 Unbroken Power Cleans
Run 400m
9 Unbroken Power Cleans
*250m Penalty Lap for every time you break up cleans. You must also jerk the last rep of each round*
Assistance
3×12 Back Extensions (weighted)
WOD Notes: The majority of you will have to break up the cleans on the rounds of 15 & 12. Make sure to keep feet under hips when receiving bar in the power position.
Strength
Split Jerk – 1 EMOM For 10 Minutes
—Start @ 85% & work up to a heavy 1RM
Conditioning
For Time
150 Double Unders
30 HSPU
5 Rope Climbs 20ft
Row 1k
Assistance
3×8-10 Seated DB Shoulder Press (heavy)
WOD Notes: Scaling for DU are 400 singles. HSPU Rx’d = 35’s with ab mat between. Time cap for the HSPU is 3 minutes. If you don’t have 30 completed within 3 minutes take note of how many you completed (finish the remainder after the WOD) & move on to the RC, just so you can maintain intensity. You may also do 30 Push Press @ 60%. Focus on bringing your knees to your elbows, anchor feet, & squat up the rope. If you pull with arms too much they will burn out towards the last few RC.
Announcements
1) Extra Mil Spec Jordan Troyan Games Shirts are in for $25.
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35
Christina doing hspu!
Strength
Back Squat – 6×2 (pause in bottom for 3 sec) @ 80%+
—keep midline tight & vertical torso when sitting in the bottom
Conditioning
5 Rounds For Time – “Midline Smasher”
5 Front Squat 225/155lb
10 T2B
15 Bar Facing Burpees
WOD Notes: FS should be 65% of 1RM. You may scale T2B to 20 sit-ups each round. You do not have to jump over the bar for each burpee, so you should be able to move through them quicker.
Announcements
1) Extra Mil Spec Jordan Troyan Games Shirts are in for $25.
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35
“Troyan” Games shirts are in! Pick up today, $25!
Nikki – Great positioning in the bottom of squat
Conditioning
4 Rounds For Time
10 DB Snatch 80/55lb
12 Burpee Box Jumps 24/20″
1 Rope Climb 20ft
Run 400m
Announcement: Good luck to Tony & Annette Volpe who are competing in an Olympic/Sprint Triathlon @ Lake Nockamixon. Happy Birthday to Bonnie Boyles (my mom).
Strength
Front Squat – 7×2
—Start @75% & work up to a 2RM
Conditioning
EMOM For 14 Minutes
ODD = 60ft Prowler Push (heavy) – should take about 15 sec/lap
EVEN = 5-7 Tire Flips
WOD Notes: You may also make-up a WOD that you missed earlier this week.
