12/8/2012 – WOD
4 Rounds For Time (1 min each movement. Rest 15 sec between movements)
GI Janes
Double Unders
Tire Flips
Farmers Carry 70/53lb
Row (Calories)
—Rest 1 minute
Author Archives: jordy
12/7/2012 – WOD
Skill
Rope Climbs
Conditioning
15 Min AMRAP
1 Rope Climb 20′
10 KB Single Arm Overhead Lunges 53/35lb (5 each arm)
15 MedBall Slams 20/14lb
WOD Notes: The scaling for the rope climbs is 15′ or 5 up & down rope pulls from the ground.
12/5/2012 – WOD
Strength
Deadlift (10 min to work up to 85% of 1RM)
Conditioning
15 Min AMRAP
Buy In: 1000m Row
With remainder of 15 Min complete amrap:
5 Squat Snatches 155/105lb (65% of 1RM)
12 Toes To Bar
Buy Out: 500m Row ALL OUT!
WOD Notes: Power Snatches can be used for scaling. Do
not worry about your score for this WOD, instead focus on technique.
12/4/2012 – WOD
Strength
3x Max Effort Ring Dips (choose a band that will limit you to 8-12 reps)
Conditioning
6 Rounds For Time
8 Burpee Box Jumps 24/20″
10 Chest to Bar Pull-ups
250m Run
—Rest 2 min between rounds
WOD Notes: Since this is an interval style workout, each round should be ALL OUT!
12/3/2012 – WOD
Strength
Back Squat 3×5 (Work up to 5RM)
Conditioning
4 Rounds For Time
400m Run
10 Push Jerk 135/95lb (45-50% of 1RM)
12 Front Rack BB Step-ups 135/95lb 20/16″
WOD Notes: The volume will be lower this week on our lifts to allow your body to recover. Only 1 out of the 3 sets of back squats should be heavy.
12/1/2012 – WOD
Strength
15 min to find 1RM Hang Snatch
Conditioning
4 Rounds for time:
10 Deadlifts (60% of 1RM)
10 HSPU
15 Goblet Squats KB 70/53lb
400m Run
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
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!