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9/11/2012 – WOD

“The Seven”

7 Rounds for Time:

7 Handstand Push-ups
7 Thrusters 135lb
7 Knees to Elbow
7 Deadlifts 245lb
7 Burpees
7 KB Swings 70lb
7 Pull-ups

“The Seven”: WOD Demo on CrossFit.com

9/10/2012 – WOD

Strength: Back Squat 5×5 (Find 5RM)

Run 400m
—Rest 2 min
Row 500m
—Rest 2 min
Run 400m
—Rest 1min 30sec
Row 500m
—Rest 1min 30sec
Run 400m
—Rest 1 min
Row 500m

WOD Notes: Each effort must be all out!!! Record times for every run and row

9/8/2012 – WOD

10 Rounds for time
10 Hang Power Cleans 95/65lb (40% of 1RM)
10 Back Squats 95/65lb
—Rest 3 min
3 Min AMRAP Ladder:
1 Box Jump 40″/30″
2 Ring Dips
2 Box Jumps 40″/30″
4 Ring Dips
3 Box Jumps 40″/30″
6 Ring Dips…

***Assistance: 4×60′ Prowler Pushes for max weight

9/7/2012 – WOD

9-1 Reps of:
Push Press 155/105lb (65% of 1RM)
Strict Pullups
***After round 6 Run 400m with Sled 45/25lb

9/6/2012 – WOD

5 Rounds for time:
6 Deadlifts 315/205lb (70% of 1RM)
8 Bar Facing Burpees
10 Overhead Walking Lunges w/ plate 45/25lb

9/5/2012 – WOD

“Helen” (Compare to: 4th of July)
3 Rounds for time:
400m Run
21 KB swings 53/35lb
12 Pull-ups

—Rest 5 min

3x ME Tire Flips in 1 min

9/4/2012 – WOD

5 Rounds for time:
10 Front Squat 165/115lb (55% of 1RM)
20 HR Push-ups
300m Row

—Midline: 4×25 weighted sit-ups

9/3/2012 – WOD

Strength/Skill: 20 min to find 1RM Snatch

10 Min AMRAP: (2011 CrossFit Games Open WOD #1)

30 Double Unders

15 Power Snatches 75/55lb

9/1/2012 -WOD

***Reminder: Labor Day (Monday) classes at 8am and 9am only!
10 Clean n Jerks (65% of 1RM)
20 Cal Row
30 Lateral burpees over bar
40 KB SDLHP 70/35lb
50 Wall Balls
40 KB SDLHP 70/35lb
30 Lareral burpees over bar
20 Cal Row
10 Clean n Jerks (65% of 1RM)
800m Run

8/31/2012 – WOD

Strength: Back Squat 5×3 (All sets at 85% or higher)

12 Min AMRAP
1 Rope Climb 20′
5 Back Squat (65% of 1RM)
10 KB Swings 70/35lb