Blog

8/13/2012

Strength: Back Squat 7×1 (Work up to a 1RM)
WOD: 10 Min AMRAP
5 Back Squats (60% of 1RM)
12 HR Push-ups
30 Double Unders or 50 Singles
—Rest 5 min
1 Round ALL OUT for time:
10 Tire Flips (may use a partner since tires are heavy)
Run 400m

8/11/2012

3 Rounds for time:
400m Run
5 Box Jumps 36/30″
10 DL (65% of 1RM)
15 Toe to Bar
20 Burpees
25 Overhead Squats 65/35lb
30 Cal Row

8/10/2012

Strength: 15 min to establish Max Power Clean
WOD: 6 Rounds for time (Each round must be ALL OUT!)
12 KB Swings 70/53lb
100′ Front Rack Carry (must be heavier than max front squat)
100′ Prowler Push 400lb/300lb
—Rest 3 min between rounds
***If you missed a WOD this week, you may make up one instead of doing today’s WOD

Becky owning the prowler!

8/9/2012

“Lynne” (with a twist)
5 Rounds of:
Max Effort Body Weight Bench Press
—Rest 1 min
Max Effort Pull-ups
—Rest 1 min
Run 400m ALL OUT!
—Rest at least 2 min
***WOD Notes: Record reps and time for each round. Scale bench press to 75% body weight if you can’t bench press your body weight and choose a band that will get you at least 10 reps

8/8/2012

Strength: Shoulder Press 7×2 (Work up to 2RM)
WOD: 5 Rounds for Time:
5 Hang Power Snatch 135/95lb or (70% of 1RM)
8 Handstand Push-ups or 10 Push Press 135/95 (same weight as HPS)
40 Double Unders

—Midline: 3x Max Effort L-Sit or Weighted Plank

8/7/2012

Row 1,000m for Time (PR Board)
—Rest 3 minutes
8 Min AMRAP:
5 Power Cleans 155lb/105lb
10 Wall Balls
Then
1,000m Row (immediately after 8 min amrap)

8/6/2012

Strength: Back Squat 5×3 (work up to a 3RM)
WOD: 10 Min AMRAP
10 Lateral Burpees onto 45/25lb plate
10 AB Mat Sit-ups
10 Overhead Lunges with 45/25lb plate

8/4/2012

NO CLASSES!

• Below are a few pictures taken during the “31 Heroes WOD” @ CrossFit Phoenixville. Congratulations to everyone who completed the grueling WOD. Rest up tomorrow and be ready to Rage next week!

8/3/2012

WOD
5 min AMRAP:
5 Bench Press (60% of 1Rm)
10 Pistols
—Rest 2 min
4 min AMRAP:
Row for meters
—Rest 2 min
3 min AMRAP:
Run 400m
Double Unders with time remaining
—Rest 2 min
2 min AMRAP:
KB Snatches 70/53lb
—Rest 2 min
1 min AMRAP:
Sled Drag 90/45lb

8/2/2012

Skill/Strength: 12 min to establish 1RM Rack Jerk (you may do power or split jerk)
WOD – 5 Rounds for Time:
15 SDLHP 95/65lb
15 Push Press 95/65lb
***Run 400m to start WOD & after rounds 3 + 5

• Reminder: No Classes Saturday August 4th. CFRage will be doing the 31 heroes WOD @ CrossFit Phoenixville. If you still want in, it is not too late to sign up. Click on the 31 heroes WOD link.