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5/29/2014 – WOD

Strength
Squat Clean
3 EMOM For 3 Min @ 205/125lb (65%)
—Rest 1 minute
3 EMOM For 3 Min @ 225/145lb (71%)
—Rest 1 minute
3 EMOM For 3 Min @ 245/165lb (77%)
—Rest 1 minute
1 EMOM For 3 Min @ 275/185lb (87%)

Conditioning
5 Rounds (each round is 95-100% effort)
15 KB Swings 70/53lb
12 T2B
Row 300m
—Rest 90 sec between rounds

Assistance
3×10 Glute Ham Raises

WOD Notes: Transition fast between movements, since each round is supposed to be quick! All movements should be unbroken if possible.

2 Times Games Qualifier!

5/28/2014 – WOD

Strength
Split Jerk – 12 min to build to a heavy 1RM
—You may use a rack if necessary

Conditioning
5 Rounds For Time
1 Rope Climb 20′
40 Double Unders
6 BB Complex (1 Push Press + 2 Lunges) 155/105lb

Extra Work
DB Seated Press – 3×8 (heavy)

WOD Notes: Scaling for RC are 15′. You may also pull the sled with arms only for 1 lap each round (heavy). Scaling for DU are 100 singles or 20 DU. Each BB Complex is 1 Push Press + 2 Lunges. You will do 6 reps of that each round. Do your best to do the complex unbroken each round.

5/27/2014 – WOD

Strength
Back Squat – Work up to a heavy 1RM, then do 3×3 @85%

Conditioning
3 Rounds For Time
10 Hang Power Cleans 205/125lb
25 Burpees
400m Row

WOD Notes: HPC weight is 78% of 1RM (you should have to break these up into about 1-2 sets). You may also run 400m or bike a half mile each round instead of rowing.

5/26/2014 – Memorial Day

***9am & 10am classes only. Open gym 11-2pm
Conditioning
“Murph”
For Time
Run 1 Mile
100 Pull-ups
200 Push-Ups
300 Air Squats
Run 1 Mile
***use 25/15lb vest to spice it up!

5/23/2014 – WOD

Strength
Front Squat – 4×4 @ 85+%

Conditioning
Make-Up Day! Come in and do a workout that you missed this week or work on skills you want to improve!

Announcement: Watch the Mid Atlantic Regionals Live on www.games.crossfit.com the next 3 days!

5/22/2014 – WOD

Strength
Hang Snatch – 1 Hi Hang (hips) + 1 Hang (above knee)
—8×2. 4 sets @ 75%, 4 sets @ 80%. Hold on to bar for both reps

Conditioning
7 Min AMRAP Ladder
2 DB Snatches 70/45lb
2 C2B Pull-ups
4 DB Snatches
4 C2B Pull-ups
6 DB Snatches
6 C2B Pull-ups
8 DB Snatches
8 C2B Pull-ups
***Keep climbing ladder until 7 min is up! Score is total # of reps.

Extra Pull-up Work
20 Strict C2B or Chin over Bar in the least amount of sets possible

WOD Notes: You may scale to chin over bar for the pull-ups.

Reminder: Thursday – 5:30am, 5pm, 6pm, 7pm classes. Friday – 5:30am & 5pm classes only. Saturday – Closed

5/21/2014 – WOD

Strength
Deadlift – 2 EMOM For 8 Minutes @ 80%+

Conditioning
For Time
5 Deadlifts 315/205lb
50 Burpees
5 Deadlifts 315/205lb
100 Wall Balls 20/14lb
5 Deadlifts 315/205lb
200 Double Unders
5 Deadlifts 315/205lb
1000m Row

WOD Notes: DL weight should be 67% of 1RM. Rx’d is black line for men & women for WB. Scaling for DU is 400 singles.

Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5:30am & 5pm classes only, Saturday – Closed

5/20/2014 – WOD

Strength
Push Press – 6×2
—Start @ 85% & work up to a heavy double

Conditioning
6 Rounds For Time
5 Power Clean 225/135lb
5 HSPU (Strict) 6/3″ Deficit
Run 250m

WOD Notes: PC weight is 77% of 1RM. No kipping is allowed on the HSPU. You may use an uprise (abmat) to scale them or do 5 push presses @ 75% of 1RM.

Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5:30am & 5pm classes only, Saturday – Closed

5/19/2014 – WOD

Strength
Back Squat – 4×4 @ 85%+

Conditioning
21-15-9
Front Rack Lunges 185/115lb
KB Swings 70/53lb
Burpee Box Jump Overs 24/20″

Midline
3 sets max effort GHD Sit-up Hold or Plank

WOD Notes: Lunge weight should be 55% of 1RM Front Squat (should have to break up round of 21). You may face box anyway you’d like and jump over anyway you want.

Announcement: Schedule changes for this week include…Thursday – 5:30am, 5pm & 6pm classes only. Friday – 5pm class only (no 5:30am), Saturday – Closed

5/17/2014 – WOD

Strength
Thruster – 10 min to work up to a heavy 1RM

Conditioning
For Time
60 Bar Facing Burpees
30 Thrusters 155/105lb
800m Run

WOD Notes: You must complete reps of each movement before moving on. You may not partition reps into rounds. You should have to break thruster up into multiple sets (3-4), so don’t go too light to where you can knock them out in 1-2 sets.

Announcement: Rage tanks are in! Please bring in $23 when you pick them up!