9/5/2012 – WOD
“Helen” (Compare to: 4th of July)
3 Rounds for time:
400m Run
21 KB swings 53/35lb
12 Pull-ups
—Rest 5 min
3x ME Tire Flips in 1 min
Author Archives: jordy
9/4/2012 – WOD
5 Rounds for time:
10 Front Squat 165/115lb (55% of 1RM)
20 HR Push-ups
300m Row
—Midline: 4×25 weighted sit-ups
9/3/2012 – WOD
Strength/Skill: 20 min to find 1RM Snatch
10 Min AMRAP: (2011 CrossFit Games Open WOD #1)
30 Double Unders
15 Power Snatches 75/55lb
9/1/2012 -WOD
***Reminder: Labor Day (Monday) classes at 8am and 9am only!
10 Clean n Jerks (65% of 1RM)
20 Cal Row
30 Lateral burpees over bar
40 KB SDLHP 70/35lb
50 Wall Balls
40 KB SDLHP 70/35lb
30 Lareral burpees over bar
20 Cal Row
10 Clean n Jerks (65% of 1RM)
800m Run
8/31/2012 – WOD
Strength: Back Squat 5×3 (All sets at 85% or higher)
12 Min AMRAP
1 Rope Climb 20′
5 Back Squat (65% of 1RM)
10 KB Swings 70/35lb
8/30/2012 – WOD
Strength: 3x Max Effort Weighted Ring Dips
16 Min AMRAP:
8 Chest to Bar Pull-ups
8 Deadlifts 185/125lb (40% of 1RM)
8 Burpees
7pm class getting ready for the start of the WOD!
8/29/2012 – WOD
15 min to Practice/find 1RM Hang Squat Clean
7 Min AMRAP Ladder:
1 Hang Squat Clean 185/125lb (65% of 1RM)
2 Toe To Bar
2 Hang Squat Clean 185/125lb (65% of 1RM)
4 Toe To Bar
3 Hang Squat Clean 185/125lb (65% of 1RM
6 Toe To Bar
….
—Rest 3 min
2 x 800m Run For Time
8/28/2012 – WOD
Strength: Shoulder Press 7×2 (85% or higher for all sets)
Row 2k
—Rest 10 min
4 Rounds for time:
5 Push Press 155/105lb or (65% of 1RM)
5 Box Jumps 36″/28″
Then
400m Sprint Run
7pm class rowing 2k
8/27/2012 – WOD
Strength: 15 Min to Establish 1RM Overhead Squat
21-15-9 reps of:
Overhead Squat 155/105lb OR 55% of 1RM
GI Janes (8’/7′ height)
—Mid-Line: 4×25 Ab Mat Sit-ups (weighted)
6pm class