10/17/2012 – WOD
Strength: 4x ME Weighted Strict Pull-ups (Choose a weight or band that will allow for 8-12 reps each set)
Conditioning
2 Rounds for Time:
40 Pull-ups
100 Double Unders (Sub: 200 singles)
1,000m Row
Category Archives: Uncategorized
10/16/2012 – WOD
Strength: Bench Press 7×3 (all sets at 85%)
Conditioning
6 Rounds For Total Working time:
12 Ring Push-ups (sub: HR Push-ups)
12 KB Swings 70/53lb
250m Run
—Rest 1 min between rounds
*Score = Total time minus 5 min of rest
10/15/2012 – WOD
Strength: Front Squat 10×2 (all sets at 85% or higher)
Conditioning
“Air Force WOD”
20 Thrusters 95/65lb
20 SDLHP 95/65lb
20 Push Jerk 95/65lb
20 Overhead Squats 95/65lb
20 Front Squats 95/65lb
***4 burpees at the top of every minute
Midline: 4×25 weighted sit-ups
10/13/2012 – WOD
“Epic Chip” Modified Via CrossFit Explode
25 Air Squats
10 Deadlifts 135/95lb
25 Pull-ups
10 SDLHP 135/95lb
25 Burpees
10 Hang Power Clean 135/95lb
25 Box Jumps 24/20″
10 Push Press 135/95lb
25 KB Swings 70/53lb
10 Bear Complex 135/95lb
25 Sit-ups
10 Snatch 135/95lb
25 Push-ups
10 Clean n Jerk 135/95lb
25 Wall Balls 20/14lb
10/12/2012 – WOD
Skill/Strength
Every minute for 10 minutes perform 2 Squat Snatches
*Min 1-3 = 70% of 1RM
*Min 4-6 = 80% of 1RM
*Min 7-9 = 85% of 1RM
*Min 10 = 90% of 1RM
Conditioning
4 Rounds For Time
7 Muscle-ups (sub: 14 Ring Rows, 14 Dips)
Run 400m
Midline
A) 3x Max Effort L-Sit (Rest 45 sec)
B) 3×15 GHD Weighted hip extensions (Rest 45 sec)
10/11/2012 – WOD
Strength: 3x Max Effort Pull-ups
“Jackie” – Benchmark WOD
1000m Row
50 Thrusters 45lb
30 Pull-ups
Assistance: 4x (30 sec all out on the Air Dyne) Rest 1 min between efforts
Announcement: Oct 20th, 5pm – Bonfire & Pot Luck Party @ Tim and Jackie Ruby’s house. The Ruby’s will provide the beer and basics. Please bring your favorite dish or adult beverage to share with everyone. No, it does not have to be paleo. Dress warmly, we will likely be outside!
—Call Jackie or Tim with any questions and let us know what you’re bringing.
Jackie 610-509-2620
Tim 610-742-3660
10/10/2012 – WOD
Strength: Deadlift 7×1 (all sets at 90%)
2 Rounds For Time
50 KB Swings 70/53lb
100m Shuttle Run
150 Double Unders
Assistance: 4×60′ Prowler Pushes For Max Weight
Welcome Rob!
10/9/2012 – WOD
Strength: Shoulder Press 5×2 (90% of 1RM)
Split Jerk 5×1 (Find 1RM)
7 Min AMRAP
7 Box Jumps 30/24″
7 Hang Power Cleans (70% of 1RM)
7 Handstand Push-ups
—Midline: 4×25 Weighted Sit-ups
10/8/2012 – WOD
Strength: Back Squat 5×4 (all sets at 80% of 1RM)
5 Rounds for total working time (Each round is all out)
10 Overhead Squats 135/95lb (50% of 1RM)
12 Lateral Burpees over bar
300m Row
***Rest 1 min after each round
10/6/2012 – WOD
20 Min Amrap
5 Power Cleans 145/95lb
10 Toe To Bar
15 Wall Balls 20/14lb
***Run 800m at the 10 minute mark
