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8/26/2014 – WOD

Strength
Bench Press – Work up to a 5RM, 3RM, & 1RM
—Should be 2-3 sets for each rep range

Conditioning
6 Rounds For Time
6 Strict HSPU (4/2″ Deficit)
1 Legless Rope Climb 20ft
Run 250m

Midline
3×12 – GHD Sit-ups (3 sec count down / 3 sec count up)

WOD Notes: Scaling for HSPU are no deficit or 6 Shoulder Press @ 67% 1RM (no kipping allowed). Rx’d is (2 45’s for men & 1 45 for women) with ab mat between. Scaling for Legless RC are climbing the rope with your feet to the ceiling/15 ft or pulling the sled with arms only 1 length of the rope.

New row of DB’s!

8/25/2014 – WOD

Strength
Back Squat – Work up to a 5RM, 3RM, & 1RM
—Should take about 2-3 attempts for each rep range
Conditioning
42-30-18
KB Swings 70/53lb
Wall Balls 20/14lb
Row (calories)

WOD Notes: Black line (10ft) is Rx’d for men & women. You may also air dyne (bike) for calories if rowers get backed up.

8/23/2014 – WOD

Strength
Deadlift – 1 every 30 sec for 5 minutes @ 85%

Conditioning
For Time
30 Deadlifts 275/185lb
60 GI Janes
1 Mile Run

WOD Notes: DL weight should be no more than 60% of your 1RM.

8/22/2014 – WOD

Strength
Front Squat – 4×6 @ 80%

Conditioning
Make-Up Day! You may also spend the rest of the class working on skills that you want to improve on.

Kurt mid flight up to a 40″ inch jump!

8/21/2014 – WOD

Strength
Bench Press – 4×6 @ 80%+

Conditioning
1-2-3-4-5-4-3-2-1
Ring Muscle-Ups
Box Jumps 40/30″
—Rest 1 minute
2k Row
*Record times for both workouts

Assistance
3×10 Ring Rows (heels should be at bottom of ring – can also wear a weight vest)

WOD Notes
Scale #1 – Banded Bar MU (1-2-3-4-5-4-3-2-1) / Box Jumps 40/30″ (can scale height of box – same reps)
Scale #2 – C2B Pull-ups (2-4-6-8-10-8-6-4-2) / Box Jumps 40/30″ (can scale height of box – same reps as #1)
Scale #3 – Ring Rows (2-4-6-8-10-8-6-4-2) / Box Jumps (2-4-6-8-10-8-6-4-2)
–Ask coach which scaling option is the best if unsure. Also, keep in mind the first couplet is designed to be completed in a 5-8 minute window. You should try to stay within 30 seconds of best 2k Row time.

8/20/2014 – WOD

Strength
Hang Clean n Jerk – 7×1 @ 80%+
—Work up to a 1RM using full squat

Conditioning
15 Min AMRAP
3 BB Complex 205/125lb
1 Rope Climb 20ft
50 Double Unders

Assistance
4×12 Back Extensions (weighted)

WOD Notes: BB Complex = 1 Pwr clean + 1 Hng Pwr clean + 1 Front Squat + 2 Front Rack Lunges. Weight is 70% of Power clean max. Scaling for RC is a 1 lap sled pull with arms only or 3 up/downs. Scaling for DU are 125 singles. Focus on keeping feet under hips when receiving cleans in rack position.

8/19/2014 – WOD

Strength
Shoulder Press – 4×6 (75-80%)

Conditioning
5 Rounds
8 DB Snatch (alt each arm) 100/70lb
12 T2B (unbroken)
Run 250m (fast)
—Rest 90 sec between rounds

Assistance
4x40ft Handstand Walks or 4×30 sec Handstand Hold (face wall)

WOD Notes: DB weight on the snatch is heavier than what you normally use. T2B should be unbroken to be considered Rx’d for that movement. The 250m Run should be 95%+ effort. Subtract 6 minutes from your total time at the end.

Welcome Kris!

8/18/2014 – WOD

Strength
Back Squat – 4×6 @ 80% across

Conditioning
“Kutty’s Capacity Test” – Courtesy of South Mountain CrossFit
3…2..1…Rage. 5 thrusters 75/55lb
@ 1 minute mark – 45 seconds max burpees
@ 2 minute mark – 10 thrusters
@ 3 minute mark – 45 seconds max burpees
@ 4 minute mark – 15 thrusters
@ 5 minute mark – 45 seconds max burpees
@ 6 minute mark – 20 thrusters
@ 7 minute mark – 45 seconds max burpees
@ 8 minute mark – 25 thrusters
@ 9 minute mark – 45 sec max burpees

* Score = total burpees + total thrusters

WOD Notes: If you fail to complete thrusters in any given round, your test is over (still do the following round of burpees, but don’t count them towards score)

Welcome Andrea!

8/16/2014 – WOD

Conditioning
For Time
800m Run
50 KB Swings 70/53lb
50 Box Jumps 24/20″
50 Burpees
50 Slam Balls 50/35lb
800m Run

8/15/2014 – WOD

Strength
Front Squat – 6×2 @ 85%+
—Pause in the bottom for 2 sec on the 1st rep only

Conditioning
EMOM For 10 Minutes
ODD = Heavy Prowler Push 1 lap
EVEN = Max set weighted Push-ups 50/25lb in 30 seconds

WOD Notes: Go heavy on the prowler push, but make sure you can finish the length of Rage in under 30 seconds to allow for enough rest time. If you cannot do more than 20 strict push-ups in a row, do not use a weight. Your partner will hold slam ball on your upper back to prevent it from falling off. You may also make-up a WOD from earlier in the week.

8am class loosening up hips