12/6/2014 – CLOSED
We will be supporting CrossFit Kazam today from 8-12pm!
CrossFit Kazam is located at:
75 Industrial Parkway, Unit C, Pottstown, PA 19464
Reminder: Rage Christmas party at the Levines is tonight! Come prepared to Rage!
Category Archives: Uncategorized
12/5/2014 – WOD
Strength
Front Squat – 15 Min to Work up to a 1RM
Conditioning
4 Rounds For Time
15 Thrusters 95/65lb
1 Rope Climb 20ft
15 Cal Ski/Row
WOD Notes: You should be doing this WOD if you were here everyday this week, if not you may make-up another WOD. Thruster weight is very light to where you should be able to do all 15 reps unbroken every round. This WOD is designed for you to move the entire time, unlike some of the WOD’s earlier this week that involved a heavier barbell. Scaling for RC are 3 up/downs or 10 slam balls.
Reminder: No classes this Saturday! We will be over at CrossFit Kazam (75 Industrial Parkway, Unit C, Pottstown, PA 19464)
12/4/2014 – WOD
Strength
Clean (tempo) – 10×1 @ 75-80%
—Same as yesterday for the Snatch. Slow pull off the ground, build speed, & stay over bar while bringing it to hips.
Conditioning
12 Min AMRAP
2 Deadlifts 365/225lb
10 Burpee Box Jumps 24/20″
5 Strict C2B Pull-ups
WOD Notes: DL weight is 75-77% of 1RM. Take extra time if necessary to setup properly before each DL & focus on neutral spine. You may scale C2B to Chin over bar.
Reminder: No classes this Saturday! We will be over at CrossFit Kazam (75 Industrial Parkway, Unit C, Pottstown, PA 19464)
Ed blowing up the forearms!
12/3/2014 – WOD
Strength
Snatch (tempo) – 10×1 @ 75-80%
—Pull to above the knee must take at least 2 sec. Build speed throughout lift. This will force you to be patient, engage hamstrings, & not pull early with arms. Full squat is preferred.
Conditioning
6 Rounds (each round is 95%+ effort)
5 Power Snatch (75% 1RM Power Snatch)
15 Wall Balls (unbroken) 30/20lb
300m Row
—Rest 90 seconds between rounds
Assistance
Accumulate 3 minutes in a reverse GHD Sit-up Hold
WOD Notes: Power snatches must be touch n go. There is a 10 burpee penalty for each time you break up the wall balls that you will do after the workout if necessary. Rx’d height is black line for men & women. Score = total time minus 7.5 minutes.
Handstand fun!
12/2/2014 – WOD
Strength
Bench Press (deload) – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100%
—If you feel strong today you can go for a new 1RM, if not test at the end of the wk.
Conditioning
15 Min AMRAP
40 Double Unders
2 (Pwr Clean + Hng Power Clean + Jerk) 235/145lb
12 T2B
Midline
Acccumulate 3 Minutes in L-Sit/Knee-up Hold
WOD Notes: Scaling for DU are 100 singles. BB weight should be 75-80% of 1RM CnJ. You may scale the reps down to 8-10 for T2B if 12 is going to slow you down significantly.
Announcements
1) I’m ordering Mil Spec Jump Ropes this week, so let me know if you want one ASAP! They come in all colors ($35)
2) No classes this Saturday! CrossFit Kazam is hosting an 8am (beginner), 9am, 10am, 11am classes (Partner WOD)
3) RX Bars are now $2.50
Lots of Bench Press PR’s today!
Coach Dan relaxing
12/1/2014 – WOD
Strength
Back Squat – 20 Min to Work up to a 1RM
Conditioning
5 Rounds For Time
8 DB Snatches (altnernating) 100/70lb
10 Goblet Squat (w/DB) 100/70lb
12 Burpees
WOD Notes: You must go right into the goblet squats after the last DB Snatch. I would recommend holding the DB (horizontally) with both hands. DB Snatches should be a little heavier than normal.
Announcements
1) I’m ordering Mil Spec Jump Ropes this week, so let me know if you want one ASAP! They come in all colors ($35)
2) No classes this Saturday! CrossFit Kazam is hosting an 8am (beginner), 9am, 10am, 11am classes (Partner WOD)
“Soft” Opening is Saturday Dec 6th!
11/29/2014 – WOD
Strength
Bench Press 5×5 @ 90%
—Last day of this cycle
Conditioning
14 Min AMRAP
7 Power Snatch 135/95lb
7 HSPU (45’s & ABmat)
7 OHS 135/95lb
7 C2B Pull-ups
WOD Notes: Power Snatch weight is 60-65% of 1RM. You may scale HSPU to 7 DB Push Presses. You may do 7 front squats if mobility is limited for OHS.
11/28/2014 – WOD
Strength
Back Squat – 5×3 @ 92.5%
—Same as Monday
Conditioning
For Time
10 Deadlifts 315/205lb
1 Rope Climb 20ft
8 Deadlifts
1 Rope Climb 20ft
6 Deadlifts
1 Rope Climb 20ft
4 Deadlifts
1 Rope Climb 20ft
2 Deadlifts
1 Rope Climb 20ft
Rest 1 Minute
Row 1K
WOD Notes: Deadlift weight is 65-70% of 1RM. Scaling for RC are 3 up/downs or 8 kipping Pullups. Record separate time for 1k row.
Happy Thanksgiving!
11/27/2014 – Thanksgiving WOD
Conditioning
Complete with a partner for time:
200 Burpees (you may work at same time)
200 OH Walking Lunges with 45/25lb plate (partner does 10 hollow rocks before switching)
100 Slam Balls 50/35lb (partner hold plank for 20 sec)
50 Box Jump/Crawl Under PVC (alternate one at a time)
30 Bear Complex 155/105lb
Row 1k (split 500/500)
WOD Notes: You may break up the reps anyway you want, but try to split up the reps evenly between the two of you. Bear Complex weight should be about 50% of your 1RM CnJ.
11/26/2014 – WOD
Strength
Snatch – 1 every 45 sec For 6 Minutes (1 Snatch Pull + 1 Full Snatch) @ 80%+
—You may reset quickly between the pull & snatch. Focus on staying over bar while bringing bar back to the hips.
Conditioning
3 Rounds For Time
15 Push Jerk 155/105lb
6 Strict C2B Pull-ups
30 Wall Balls 20/14lb
6 Strict C2B Pull-ups
60 Double Unders
WOD Notes: Push Jerk weight is 50% of your 1RM (you should be able to do all 15 reps unbroken). Use a band that will challenge you for 6 strict pull-ups. Scaling for DU is 150 singles.
Schedule This Week
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm
