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12/17/2013 – WOD

Strength
“Lynne”
5 rounds for max reps of:
Body weight bench press
Pull-ups
—Rest as needed between sets, however keep it consistent each round

Conditioning
Tabata Air Dyne for total calories/distance

WOD Notes: If body weight bench press is too heavy for you, you can scale weight to where you can achieve anywhere from 8-15 reps (75%) each round. You may do strict or kipping pull-ups.

Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!

Patrick, Ty, Devon, Jeff – Not afraid of snow flurries!

12/16/2013 – WOD

Strength
Back Squat – 6×2
—Start @ 85% and work up to a heavy 2RM

Conditioning
For Time
21 OHS 135/95lb
21 Box Jumps 30/24″
Row 500m
15 OHS 135/95lb
15 Box Jumps 30/24″
Row 500m
9 OHS 135/95lb
9 Box Jumps 30/24″
Row 500m

Midline
Accumulate 3 Min in an L-sit (rings/parallettes) or Weighted Plank

WOD Notes: OHS weight should be 50% of 1RM (you should be able to do all 3 rounds unbroken fairly easily). You may sub front squats at the same percentage.

Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!

***CrossFit R5 Masters Madness Results: http://mastersmadness.breezescoring.com/results/

12/14/2013 – WOD

Conditioning
For Time
10 Laps Farmers Carry 70/53lb
75 Wall Balls 20/14lb
10 Laps Farmers Carry 70/53lb
75 Burpees
10 Laps Farmers Carry 70/53lb
75 Cal Row

WOD Notes: This WOD will test your cardiovascular endurance/stamina. Make sure to break up wall balls and limit your rest time.

Community Notes: Everyone from Rage is wishing Brent a quick recovery from his knee surgery this past week! Also, good luck to Mary, Eric, Rachel, Rich, Teresa, Jenny K, Patrick, & Henry @ the Harbat Holiday Classic down in Delaware and Kurt, Bonnie, & Candy at the CrossFit R5 Masters Madness!

Teresa, Patrick, Jenny, Henry before Hardbat Holiday Classic!

12/13/2013 – WOD

Strength
Front Squat 5×3
—Start at 80% @ work up to a heavy 3RM

Conditioning
EMOM for 12 Minutes
ODD = 5 Squat Snatches (unbroken) @ 70%
EVEN = 5 Tire Flips

WOD Notes: You may do Power Snatches if mobility is limited in the bottom of OHS. You must do 7 Tire Flips each minute if flipping with a partner.

***Since it’s Friday, you may also make-up a WOD that you missed during the week if you don’t want to work on snatches. I will be instructing those who are interested in doing today’s EMOM.

Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!

12/12/2013 – WOD

Strength/Skill
A) Floor Press – 5×5 @ 80%
B) Max Height Box Jump
—Alternate between A & B. Rest 90 sec between sets

Conditioning
6 Rounds (each round should be all out)
5 Unbroken Hang Power Cleans (Heavy)
7 Strict Pull-ups
8 Laps Shuttle Run (320′)
—Rest 2 minutes between rounds

WOD Notes: HPC weight is 80-85% of 1RM HPC. You want to be able to do all 5 in a row each round while maintaining good technique. If you cannot do 7 strict pull-ups unassisted choose a band that will challenge you on the 7th rep each round. Rx+ is Strict C2B. Score is total time minus 10 minutes of rest. No kipping is allowed again this week.

Announcement: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!

12/11/2013 – WOD

Strength
A) Snatch Pull – 4×2 @ 120%+ Max Snatch
B) Clean Pull – 4×2 @ 120%+ Max Clean
C) Deadlift – 3×1 @ 85-90% Max DL
—Rest 90 sec between each set of 2 reps. No touch n go reps

Conditioning
For Time
20 Squat Cleans 205/135lb
40 T2B
60 KB Swings 70/53lb
1 Mile Bike

Assistance
Weighted Back Extensions 4×8 (heavy)

WOD Notes: Rx’d for this WOD is completing it in this order & not breaking it up into rounds. You may scale by breaking it up into rounds. Squat clean weight is about 65% of 1RM squat clean. Scaling for t2B is hanging knee raises or lying leg raises with a med ball. Grip will play a factor if you don’t break up reps into small sets, so think about that as you go through the WOD.

Announcement: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!

Girls practicing handstand holds!

12/10/2013 – WOD

Strength
Shoulder Press 6×2
—Start @ 85% & work up to a heavy 2RM

Conditioning
5 Rounds For Time
9 Push Press 135/95lb
30 Double Unders
1 Rope Climb 20′

Midline
Accumulate 2 min in a weighted GHD sit-up hold or weighted plank

WOD Notes: This is designed to be a quick WOD (less than 10 min), so make sure to transition quick between movements. You must do push presses, no jerks allowed! Push press weight is 55% of 1RM Push Press (you should be able to do all 9 pp unbroken each round). Scaling for double unders is 75 singles or 15 DU. Scaling for rope climbs are 10 ring rows/round.

Rachel – stone to shoulder!

12/9/2013 – WOD

*5:30am class is cancelled due to icy road conditions

Strength
Back Squat 5×3
—Start at 80% & work up to a heavy 3RM

Conditioning
For Time
Buy In: 500m Row
Then 3 Rounds:
15 Back Rack Lunges 185/115lb
20 Burpees on 45lb plate
30 Ab Mat Sit-ups
Buy Out: 500m Row

WOD Notes: Lunges should be around 50% of your 1RM Back Squat. No racks are allowed unless you absolutely need one. Standards for sit-ups are elbows to the knees.

Great picture!

12/7/2013 – WOD

Strength
Snatch – 3×1 @80%, 2×1 @85%, 2×1 @90%
—Squat is preferred, but not necessary. Rest 60-90 sec

Conditioning
15 Min AMRAP
1 Snatch Complex (1 DL + 1 Pwr + 1 Squat) 175/115lb
8 Burpees
20 Double Unders

WOD Notes: Snatch weight should be around 75% 1RM. You may break up reps in the complex if necessary. Scaling for double unders are 40 singles.

Reminder: Christmas Party is tonight at 7pm @ the Levine’s House!

12/6/2013 – WOD

Strength
Front Squat 5×4
—Start @ 75% & work up to a heavy 4RM

Conditioning
“Make Up Day” 
—Make-up a WOD that you missed during the week or work on Oly lifts/gymnastic movements. You may also break out the tires or do heavy prowler pushes if it’s not too wet outside. Keep in mind that we will be doing snatches on Saturday.

Reminder: Christmas Party @ the Levine’s House this Saturday 7pm. 

Congrats to Ross on cleaning 403lb! Click here to watch: IMG_3258

403lb Clean – Ross’s bar