“Hot Tabata”
Overhead Squat 95/65lb (May take from a rack)
Double Unders
Push Press 95/65lb
Row(total calories)
–Rest 1 min between movements
—WOD Notes: Tabata is an anaerobic protocol that combines 20 sec of work followed by 10 sec of rest for a total of 8 rounds. Each round is 4 min long, which the work performed should be all out!
***Score is total reps for each movement
Results:
Chris – Flipping 400lb tire!!
Strength: Work up to a max yoke carry for distance
WOD: 2 Mile Run for Time
—Midline: 3x Max L-Sit Hold (Scale: Hang Knee Raise hold / Plank
***Since I’m expecting low attendance today, you may make up a WOD that you missed this week.
Results:
Max Height Box Jump —12 Min Time Cap
WOD: 4 Rounds for Time:
10 Lateral Burpee Box Jumps (2 Burpees:1Box Jump = 1 rep)
15 Med Ball Slams 20/14lb
40 Yard KB Farmer’s Carry 70/53lb
Results:
Today was the highest attendance for a WOD at Rage! Lets keep it up!
Strength: 12 min to Establish 1RM Deadlift
Then:
1000m Row
10-1 Reps:
Deadlifts (60% of 1RM)
Chest/Bar Pull-ups
Then
1000m Row
Results:
6pm class working on Pull-ups!
Strength Shoulder Press 5×3
15 Min AMRAP:
3 Wall Climbs
6 Hang Squat Cleans 155/105lb
9 Toe to Bar
***Run 400m @ 7:30 mark
—Community Notes: Good luck to Rage Member Ross Buckwalter at Olympic Trials this week for swimming!!
Results:
5:30am Morning Crew killing the wall climbs!! Nice job!!
Banded Box Squats 12×2 (Rest 90 sec between sets)
—Notes: These should be done with some speed and explosiveness so we will use lighter loads.
Conditioning WOD:
7 Rounds (Each Round is all out!)
10KB Swings 70/53lb
20 Double Unders (40 singles)
180′ Parking Lot Shuttle Run
—Rest 1 min between rounds
***Score is total time minus 6 minutes of rest
Results:
REST DAY!
Check out the 2012 Test Your Metal CrossFit competition at the Lehigh Valley Sportsfest on July 21, 2012. I would like to get a group of people to enter into this competition. I will be either competing as individual or on a team. Anyone can compete since there will be both Rx’d and Scaled Divisions. Let me know if you have any questions. Click on this link for details: http://www.sportsfest.org/athlete/event.phtml?id=486
“Hope” Mod Version
3 Rounds for total reps: 1 min of each movement
Burpees
Power Snatch 75/45lb
Box Jumps 24/20″
Wall Balls 20/14lb
Ring Rows
Rest 1 min.
—Auxiliary: 2x400m ALL OUT (200m backwards, 200m forward)
Results:
215lb Hang Snatch (PR)!!
500m Row
10 SDLHP 95/65lb
10 Sit Down / Stand Up
400m Run
20 SDLHP 95/65lb
20 Sit Down / Stand Up
500m Row
30 SDLHP 95/65lb
30 Sit Down / Stand Up
400m Run
—Auxiliary: 5×10 Bent-over Rows
Results:
Jen – Nice setup on the SDLHP
Stacey T. – Looking strong on the Sit Down/Stand Ups
