Strength
Bench Press – Work up to a heavy 1RM, then do 3 sets of max reps @ 80%
Conditioning
42-30-18 – (Compare to 11/5/2013)
KB Swings 70/53lb
T2B
Burpees
WOD Notes: Click on link above to see what your time was 7 months ago and try to do exactly what you did movement wise so that you get an accurate comparison of your fitness level.
4pm class doing work!
Strength/Skill
1) Snatch Complex – 5x(1 Hi-Hang + 1 Above Knee + 1 Below Knee)
—Sets should be 50%, 55%, 60%, 65%, 65%
2) Back Squat – Work up to a heavy 1RM, then do 3×2 (heavy)
Endurance
Air Dyne: 12 Minutes (30 on @ 80%, 30 off @ 50%)
Conditioning
5 Rounds For Time
6 Thrusters (unbroken) 185/115lb
Run 250m
WOD Notes: Thruster weight should be heavy as possible without breaking them up.
Announcement: For the next 8 weeks, we will be maxing out our squats MWF. In addition, we will be doing the Olympic Lifts (snatch/clean n jerk) on those same days at a very low percentage for technique work before we squat. This will serve as part of the warm-up as well. If you don’t want to focus on squatting during those days, you will have the option of completing the “Endurance” work, while everyone else is squatting. The great thing about CrossFit is that you can bias programming towards “strength” or “endurance”, so over these next few weeks you will have the option on MWF to either squat heavy or do extra endurance work before the WOD (which will be shorter these days). Tuesdays will be devoted to upper body pressing. Thursdays will be devoted to lower/upper body pulling.
Teresa, Nina, Jenny, Mary
Conditioning
For Time
30 DB Snatch 80/45lb
50 Burpee Box Jumps 24/20″
30 Slam Balls 50/35lb
50 Wall Balls 20/14lb
30 C2B Pull-Ups
Run 800m
Reminder: Sign-up sheets for Seth’s party (tomorrow) are on my desk!
Announcement: Good luck to Teresa, Jenny K, Nina, & Mary today in their partner competition!
Strength
EMOM For 12 Minutes
ODD = 3 Front Squat @ 85%+
EVEN = 3 Bench Press @ 85%+
Conditioning
1) Prowler Push – 8 Laps for Time (length of Rage) 400/300lb
—Rest 5 minutes
2) 250m Sled Drag 45/25lb
—Rest 5 minutes
3) 250m Farmers Carry 70/53lb
—Rest 5 minutes
4) 20 Tire Flips For Time
WOD Notes: Score each mini workout separately on the whiteboard. Pick a weight for the prowler where you can finish under 3 minutes.
Strength
Squat Clean
3 EMOM For 3 Min @ 205/125lb (65%)
—Rest 1 minute
3 EMOM For 3 Min @ 225/145lb (71%)
—Rest 1 minute
3 EMOM For 3 Min @ 245/165lb (77%)
—Rest 1 minute
1 EMOM For 3 Min @ 275/185lb (87%)
Conditioning
5 Rounds (each round is 95-100% effort)
15 KB Swings 70/53lb
12 T2B
Row 300m
—Rest 90 sec between rounds
Assistance
3×10 Glute Ham Raises
WOD Notes: Transition fast between movements, since each round is supposed to be quick! All movements should be unbroken if possible.
2 Times Games Qualifier!
Strength
Split Jerk – 12 min to build to a heavy 1RM
—You may use a rack if necessary
Conditioning
5 Rounds For Time
1 Rope Climb 20′
40 Double Unders
6 BB Complex (1 Push Press + 2 Lunges) 155/105lb
Extra Work
DB Seated Press – 3×8 (heavy)
WOD Notes: Scaling for RC are 15′. You may also pull the sled with arms only for 1 lap each round (heavy). Scaling for DU are 100 singles or 20 DU. Each BB Complex is 1 Push Press + 2 Lunges. You will do 6 reps of that each round. Do your best to do the complex unbroken each round.
Strength
Back Squat – Work up to a heavy 1RM, then do 3×3 @85%
Conditioning
3 Rounds For Time
10 Hang Power Cleans 205/125lb
25 Burpees
400m Row
WOD Notes: HPC weight is 78% of 1RM (you should have to break these up into about 1-2 sets). You may also run 400m or bike a half mile each round instead of rowing.
***9am & 10am classes only. Open gym 11-2pm
Conditioning
“Murph”
For Time
Run 1 Mile
100 Pull-ups
200 Push-Ups
300 Air Squats
Run 1 Mile
***use 25/15lb vest to spice it up!
Strength
Front Squat – 4×4 @ 85+%
Conditioning
Make-Up Day! Come in and do a workout that you missed this week or work on skills you want to improve!
Announcement: Watch the Mid Atlantic Regionals Live on www.games.crossfit.com the next 3 days!
Strength
Hang Snatch – 1 Hi Hang (hips) + 1 Hang (above knee)
—8×2. 4 sets @ 75%, 4 sets @ 80%. Hold on to bar for both reps
Conditioning
7 Min AMRAP Ladder
2 DB Snatches 70/45lb
2 C2B Pull-ups
4 DB Snatches
4 C2B Pull-ups
6 DB Snatches
6 C2B Pull-ups
8 DB Snatches
8 C2B Pull-ups
***Keep climbing ladder until 7 min is up! Score is total # of reps.
Extra Pull-up Work
20 Strict C2B or Chin over Bar in the least amount of sets possible
WOD Notes: You may scale to chin over bar for the pull-ups.
Reminder: Thursday – 5:30am, 5pm, 6pm, 7pm classes. Friday – 5:30am & 5pm classes only. Saturday – Closed
