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5/23/2012

5 Rounds: (Each Round must be all out!)
50 Double Unders
12 Strict Pull-ups (Scale – Banded Pull-ups or Ring Rows
100′ Prowler Push 270/180lb
—Rest 3 minutes between rounds
*Score is total time minus 12 minutes of resting time

Results:
Kyle – 27:30

5/22/2012

Low Bar Back Squat 5 x 3
Then:
6 min AMRAP Ladder:(1,1,2,2,3,3…)
Back squat 185/115lb
KB Swings 53/35lb
Back squat may be taken from a rack each set—
Rest 3 minutes
Then:
1000m Row All Out!

Midline: 2×50 Weighted Situps 25/10lb

Results:
Candy – 105lb 3RM (technique), 8 rounds, 4:17
Grace – 114lb 3RM DL, 7 Rounds, 5:04
Amy – 155lb 3RM, 8 Rounds +1 swing, 4:22

5/21/2012

10 minutes to find 1RM Push Jerk from a rack
Then:
800m run
21-15-9:
Push Jerk (50% of 1RM)
Burpees

Then
800m run

Results:
Candy – 1RM = 85lb, 23:32 (55lb jerks)
Kyle – 1RM = 126lb, 21:48 (75lb jerks)
Amy – 1RM = 103lb PR, 20:11 (60lb jerks)

5/19/2012

No Class – I will be at Schwenksville Community Day promoting Crossfit Rage.

Congratulations to Joe Cleary for winning a free months membership raffle today!

5/18/2012

High Bar Back Squat 7×2
Then:
Main Site WOD from 5/17/12
5 Rounds for time:
135lb Power Clean, 10 reps
15 Wall Ball Shots 10’/8′

Results:
Candy – 10:30 (55lb cleans, 8lb ball)
Amy – 11:41 (75lb cleans, 14lb ball)
Grace – 12:10 (35lb cleans, 8lb ball)

5/17/2012

Deadlift 3-3-3-3-3
Then:
10 min Amrap:
9 Deadlifts (60% of 1RM)
12 Hand Release Push-ups
30 Double Unders

Results:

Candy:  3RM Deadlift = 203lb.   WOD  =  5 Rounds + 15 singles  (115lb DL)

Kyle:     3RM Deadlift = 215lb.    WOD =   4 Rounds + 6 push-ups  (140lb DL)

5/16/2012

Our first benchmark WOD – “Helen”
3 Rounds for time:
400m Run
21 KB Swings 53/35lb
12 Pull-ups

—Auxiliary: 4x50m sled drag sprints 90/45lb

Results:
Candy – 16:00 (black and green band)
Amy – 13:43 rx

5/15/2012

12 Min to establish 1RM Thruster

Then: (interval threshold)
5 Rounds: Each round is all out!
12 thrusters 95/65lb
10 sdlhp 95/65lb
8 burpee over box jumps 24/20″

**2 min rest between rounds

Results:

Candy – 83lb Thruster 1RM               3:14, 3:59, 3:19, 3:12, 2:50  (45lb Thrusters, 53lb SDLHP)

Dan – 185lb Thruster 1RM                  1:15, 1:19, 1:27, 1:48, 1:50   (85lb Thrusters/SDLHP)

Nicole – 93lb Thruster 1RM  *PR    1:46, 1:56, 2:00, 2:00, 2:03 (55lb Thrusters/SDLHP)

Amy – 93lb Thruster 1RM  *PR       1:51, 1:53, 2:01, 2:14, 2:17    (55lb Thrusters/SDLHP)

 

 

5/14/2012 – W.O.D.

2012 Regionals WOD 2 Backwards
30 Hang Clean 225/135lb
50 pistols
2,000m row

—-Midline: 2×40 GHD situps

 

Results:
Candy: 15:40  
(63lb. hang cleans, 50 air squats)
Kyle: 21:23  
(105lb. Hang cleans)

Kyle crushing pistols!

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Candy looking good on the hang cleans!

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