Author Archives: jordy

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

10/5/2012 – WOD

No Classes Today!
—Tomorrow morning classes are 9am and 10am

10/4/2012 – WOD

4 Rounds for time
20 Overhead Walking Lunges 45/25lb Plate
20 Chest to Bar Pullups
20 Burpees
50 Double Unders (Sub: 100 Singles)

Welcome Shaun!

10/3/2012 – WOD

Strength/Skill: 15 Min to Find 1RM Snatch (Squat Snatch is preferred)

“Isabel” – Benchmark WOD

30 Snatches For Time 135/95lb

—Rest 3 min

Assistance: 2x (10 Tire Flips with partner + 1 Minute Max Effort for Distance on the Air Dyne)

10/2/2012 – WOD

Strength: Bench Press 5×3 (Find 3RM)

20 Min AMRAP
400m Run
20 KB Swings 70/53lb
20 HR Push-ups

Announcement: Friday Oct 5 classes have been cancelled.

10/01/2012 – WOD

Strength: Front Squat 7×2 (all sets at 90%)

Conditioning
25 Thrusters 115/75lb (50% of 1RM)
50 Sit-ups
200m Row
20 Thrusters 115/75lb (50% of 1RM)
30 Sit-ups
400m Row
15 Thrusters 115/75lb (50% of 1RM)
20 Sit-ups
800m Row