Author Archives: jordy

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

7/18/2012

Strength: Front Squat 5×3
WOD: “Elizabeth” (Benchmark WOD)
21-15-9
Squat Cleans 135/95lb
Ring Dips

—Midline: 3x Max L-Sit/Plank Holds

Amy: Modified L-Sit hold

7/17/2012

Skill Practice: 15 Min of Squat Snatches
WOD: 5 Rounds ALL OUT for time:
50 Double Unders
15 SDLHP 95/65lb
300m Row
—Rest 2 min between rounds
Score = Total time minus 8 min

7/16/2012

Strength: 12 min to find 3RM Bear Complex
Then
18 Min AMRAP:
3 Bear Complex (70% of 3RM)
6 Toes To Bar
9 Burpees (touch pull-up Bar)

5pm class

7/15/2012

REST DAY!

—–Make sure to check out the final day of the 2012 Reebok CrossFit Games Tomorrow and see if Rich Froning and Annie T. can repeat as the “Fittest on Earth”

7/14/2012

“Partner WOD 4.0”
Run 800m
30 Partner DL 365/275lb
30 ALT Burpee Box Jumps 24″/20″
30 Partner Pullups
30 Sit-ups Facing Each other
20 Partner DL 365/275lb
20 ALT Burpee Box Jumps 24″/20″
20 Partner Pullups
20 Sit-ups Facing Each other
10 Partner DL 365/275lb
10 ALT Burpee Box Jumps 24″/20″
10 Partner Pullups
10 Sit-ups Facing Each other
Run 800m