Blog

6/12/2012

“Gut Check” (30 min time cap)
10 Behind the neck thrusters 155/115lb
20 Box Jumps 36/28″
30 KB Swings 70/53lb
40 Calorie Row
50 Burpees
40 Calorie Row
30 KB Swings 70/53lb
20 Box Jumps 36/28″
10 Behind the neck thrusters 155/115lb

WOD notes: Prescribed weights for this workout are for advanced CrossFitters, however I want you choosing higher than normal boxes and heavier weight on the thrusters than you’re used to. I will give each one of you an idea of the weights you should be using. This WOD will test you both physically and mentally
Results:

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6/11/2012

Front Squat 5×5 (work up to 5RM) –15 min time cap
Then:
6 Rounds for time: (20 min time cap)
6 Barbell Shoulder to Overhead 135/95lb
12 Front Rack Walking Lunges 135/95lb

***250m Run after Rounds 3 & 6

—Auxilary: 4 x 60′ ALL OUT Prowler Pushes (Rest 2 min between efforts)
Results:

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6/10/2012

REST DAY!!

***Update:  Tuesday and Thursday 7pm classes have been added to the schedule. Please let me know if you would prefer another class time to be added.

6/9/2012

Buy in: 400m Run
Then
1-8 Ladder:
Power Snatch 95/65lb
Overhead Squat 95/65lb
L-Pull-ups

Buy out: 400m Run
–Auxilary: 2 min AMRAP of Partner Tire Flips 400lb
Results:

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Amy flipping 400lb tire!!!

6/8/2012

12 minutes to establish 1RM Deadlift
Then:
4 Rounds of:
25 KB Swings 53/35lb
50 Double Unders
***Every minute on the minute perform 2 DL (70% of 1RM)

Results:

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Tim – 300lb PR Deadlift with some room to spare!

6/5/2012

Bench Press 7×1 (work up to 1RM)
Conditioning WOD:
5 Min AMRAP:
5 Hang Power Cleans 135/95lb
5 Burpee Broad Jumps (mat to mat)

Rest 3 min
5 Min AMRAP:
8 SDLHP 95/65lb
8 HR Push-ups

Then:
100 Double Unders
Midline: Turkish Getups
Results:

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6/4/2012

Strength: Back Squat 7×1 (work up to 1 rep max)
—15 min time cap
Conditioning WOD:
12 Min AMRAP:
3 Bear Complex 115/75lb
6 Box Jumps 30″/24″
9 Toe To Bar

—-WOD notes: A Bear Complex is a Power Clean, Front Squat, Push Press, Back Squat, Push Press Behind neck. Choose a weight where you can string 3 together fairly easy.
Click to watch Demo: Bear Complex [mov]
Results:

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Nice job on the Bears everyone!!!