Strength
12 Min To Find 1RM Hang Power Snatch
Conditioning
Buy In: 500m Row
5 Rounds
5 Deadlifts 275/185lb
10 Lateral Burpee Over Bar
Buy Out: 500m Row
Reminder: Kyle will be coaching 5pm class. Eric H. will be coaching 6pm & 7pm classes. Friday – 5:30am & 5pm classes only. No Saturday classes due to the Mid Atlantic Regionals.
Erick, Dan, Ross
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.
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!
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
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.
Strength/Skill
A) 2x Max Laps Farmers Carry (Pull-up Rig to End of Mats before Rowers) 70/53lb KB
B) Rope Climb Practice
Conditioning
15 Min AMRAP
2 Rope Climbs 20/15′
500m Row
20 Wall Balls 20/14lb
WOD Notes: The purpose of doing a max effort Farmers Carry is to test your grip strength and it will also force you to keep your midline tight. Scaling for rope climbs are 6 up/downs or 15 Burpees.
Wall Sit challenge!
Strength
Snatch – 2 EMOM for 8 Minutes (80% of 1RM)
Conditioning
3 Rounds For Time
8 Power Snatch 135/95lb (65% of 1RM)
12 Handstand Push-ups (4/2″ Deficit)
400m Run
WOD Notes: You may go work up to a 1RM Snatch instead of doing the EMOM, if you haven’t re-tested it in awhile. Squat is preferred for those who have mobility in the bottom of the Overhead Squat. Scaling for handstand push-ups are 10 Push Presses with the same BB as the snatches. The new 400m Run starts by running down to the end of the parking lot first before running up the street.
Laura L. – Handstand Hold
Strength
Back Squat 5×3 (85% of 1RM)
Conditioning
5 Rounds (Each Round is ALL OUT!)
30 Double Unders
12 KB Swings 88/53lb
15 Burpees
—Rest 90 seconds between rounds
WOD Notes: This is an anaerobic threshold style workout where each round is an all out effort! Do not hold back and save energy for the other rounds. Score is your total time minus 6 minutes of rest. Scaling for double unders is 90 singles.
Nice job in the hot weather. It’s only going to get worse this week!
Happy Birthday Stacey T!
Strength
15 Min to Find a 1RM Clean n Jerk
Conditioning
“Grace” (Compare to 7/3/2012)
30 Clean n Jerk For Time 135/95lb
Midline
4×25 Weighted Ab Mat Sit-ups 50/25lb
WOD Notes: This WOD is designed to be a short sprint, so pick a weight that will allow you to do at least 12 reps unbroken and finish under 7 minutes. The best games athletes can do this WOD in a little over a minute.
Announcement: CFRage raised $657 at the One Year Anniversary Celebration, in which half will be donated to CrossFit for Hope. Thanks again to all who participated!
***9am & 10am classes only. Open gym is 11-2pm
Conditioning
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
—In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
WOD Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Please arrive early for warm-up as this WOD will be lengthy! If you plan on doing a full “murph” it should take about an hour or less. You may scale this WOD by doing half of the reps of all the movements.
Great work today everyone!
I’m going to Rage all over this WOD face!! Tim’s face says it all!
Happy faces!
