Blog

5/26/2012

Buy In: 1000m Row
Then:
4 Rounds:
30 Double Unders
20 Sit-ups
15 Pull-ups
10 Ring Dips
100′ KB Farmers Carry 70/35lb

Midline: 2x Max L-Sit hold/plank
2x 20 GHD Back Extensions

20120526-171909.jpg

20120526-171929.jpg
Stacey – Fundamentals #3, Hang Power Cleans looking good!

5/25/2012

Strength: Front Squat 5×3
Conditioning: 7 min amrap:
3 Squat Cleans 185/115lb
7 Box Jumps 36″/24″
Rest 1 min.
Then:
Run 800m
30 burpees

Results:
Candy – 3RM Front Squat = 83lb, 6 Rounds (44lb, 12″)
Kyle – 3RM Front Squat = 145lb, 5 Rounds + 2 squat cleans (85lb, 30″)
Chris – 3RM Front Squat = 93lb, 5 Rounds + 3 box jumps (55lb, 20″) 7:15 for 2nd Part

5/24/2012

Strength: Bench Press 5×3
Then:
15 Min AMRAP:
5 Power Snatch 135/115lb
10 Ring Pushups
12 Toe to Bar

Results:
Kyle – 4 Rounds + 4 Snatches (65lb)
Candy – 6 Rounds + 2 Push-ups (53lb)

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