7/30/2012
Skill/Strength: Every minute on the minute for 10 minutes perform 3 power cleans at 80% of 1RM
“Today’s Mainsite WOD”
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
—Rest 3 minutes
Run 800m ALL OUT!
Author Archives: jordy
7/28/2012
“31 Heroes Prep”
31 Min Amrap:
8 Thrusters 155/105lb
6 Rope Climbs
11 Box Jumps 30/24″
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.
7/27/2012
Strength: Clean Pulls 5×3
WOD
Row 500m ALL OUT!
—Rest 3 min
8 DL
1 Bar Facing Burpee
7 DL
2 Bar Facing Burpees
6 DL
3 Bar Facing Burpees
5 DL
4 Bar Facing Burpees
Row 500m
4 DL
5 Bar Facing Burpees
3 DL
6 Bar Facing Burpees
2 DL
7 Bar Facing Burpees
1 DL
8 Bar Facing Burpees
—WOD Notes: DL are 60% of 1RM
7/26/2012
Run 250m
4 Clean n Jerk
10 Pullups
Run 400m
8 Clean n Jerk
15 Pullups
Run 800m
12 Clean n Jerk
20 Pullups
Run 400m
8 Clean n Jerk
15 Pullups
Run 250m
4 Clean n Jerk
10 Pullups
—WOD Notes: Clean n Jerks are 60% of your 1RM
***REMINDER: Saturday morning classes have been changed to 8am & 9am starting July 28th
7/25/2012
Strength: Pause Front Squats 5×3
Bench Press: 3x ME at 85%
WOD: 10 Min Amrap:
7 Front Squats (50% of 1RM)
10 Toe To Bar
12 HR Push-ups
Then:
100 double unders
7/24/2012
Skill: 15 Min to Establish 1RM Hang Snatch
Strength: 5×5 Pendlay Rows (Heavy)
WOD: “Isabel”
30 Snatches for Time 135/95lb (Benchmark WOD)
—Rest 1 min
Row 500m
Run 400m
7/23/2012
15 Min to Establish 1RM Overhead Squat
WOD: 4 Rounds for Total Reps (1 min each movement)
KB Swings 70/53lb
Wall Balls 20/14lb
Burpee Box Jumps 24/20″
30′ Shuttle Runs (# laps)
Rowing (calories)
—Rest 1 min between Rounds
***This is similar to Saturdays WOD, since the attendance was low
7/21/2012
WOD: 3 Rounds for Total Reps (1 min each movement)
KB Swings 70/53lb
Wall Balls 20/14lb
Tire Flips 400lb
Box Jumps 30/20″
Rowing (calories)
—Rest 1 min between rounds
***Good luck to Chris and Kyle. They are both competing in the Test Your Metal competition at the Lehigh Valley Sportsfest.
Kyle – 3 Min Amrap Front Squats 125lb. Nice job!
Chris – 3 Min Amrap Front Squats . Front Rack is getting better!
7/20/2012
Strength: Shoulder Press 7×1 (Work up to 1RM or do all 7 reps at 90%)
WOD: “Again Faster WOD 2”
8 Min Amrap:
3 Wall Climbs
3 Snatch Complex 125/85lb (1 complex = power snatch, hang power snatch, hang squat snatch)
—Rest 3 min
Run 800m for time
7/19/2012
Strength: –Work up to a 1RM DL
–4 x Max Effort Pull-ups (Choose band that will allow no more than 8 Pull-ups)
WOD: 5 Rounds for Time:
8 DL (50% of 1RM)
10 Pull-ups
12 Sit-ups
250m Run
