8/27/2012 – WOD
Strength: 15 Min to Establish 1RM Overhead Squat
21-15-9 reps of:
Overhead Squat 155/105lb OR 55% of 1RM
GI Janes (8’/7′ height)
—Mid-Line: 4×25 Ab Mat Sit-ups (weighted)
6pm class
Blog
8/25/2012 – WOD
10 Wall Balls 20/14lb
10 KB Swings 70/35lb
10 Burpees
200m Run
—Rest 1 min
15 Wall Balls 20/14lb
15 KB Swings 70/35lb
15 Burpees
400m Run
—Rest 2 min
20 Wall Balls 20/14lb
20 KB Swings 70/35lb
20 Burpees
800m Run
—Rest 3 min
15 Wall Balls 20/14lb
15 KB Swings 70/35lb
15 Burpees
400m Run
—Rest 2 min
10 Wall Balls 20/14lb
10 KB Swings 70/35lb
10 Burpees
200m Run
***WOD Notes: Each Round (mainly the runs) should be as fast as possible, since there is rest in between sets!
Jackie getting her first toe to bar!
8/24/2012
Make-up Day
—If you missed a WOD this week, you can make it up today or you can work on anything you’d like to improve.
8/23/2012
Strength: 15 Min to find 1RM Deadlift
WOD—7-1 Reps of:
Hang Squat Snatch 135/95lb OR 65% of 1RM
HSPU 3” Deficit
Then:
200 Double Unders
8/22/2012
4 Min AMRAP:
4 Power Clean 185/125lb or (60% of 1RM Jerk)
4 Push Jerk 185/125lb or (60% of 1RM Jerk)
—Rest 3 Min
4 Min AMRAP:
250m Sled Drag 90/45lb
Tire Flips 350lb (with remaining time left in 4 min)
***Score = # of tire flips
—Rest 3 min
1,000m Row for time
8/21/2012
1) Bench Press 5×3 (all sets must be 90% or higher)
WOD: 3 Rounds for Time:
20 Burpee over Box 24”/20”
20 Toe to Bar
400m Row
8/20/2012
1) Pause Front Squats 5×2 (80% of 1RM—Hold bottom for 5 Sec)
2) Find 1RM Thruster (No more than 5 sets)
5 Rounds: Each Round must be ALL OUT!
5 Front to Back Thrusters (175/115lb or 70% of 1RM Thruster)
15 Chest to Bar Pull Ups
200m Sprint Run
***Rest 3 min between rounds
WOD Notes: This is an anaerobic threshold interval style WOD. Do your best to perform each round all out and choose a fairly heavy weight and band that will allow you to perform all 15 pull-ups unbroken.
8/18/2012
“Fight Gone Bad” (Benchmark WOD)
3 Rounds for total reps: 1min each movement
Wall Balls 20/14lb
SDLHP 75/55lb
Box Jumps 20/18″
Push Press 75/55lb
Row (Calories)
—Rest 1 minute
8/17/2012
6 Rounds for time: Each round must be ALL OUT!
5 Power Snatches 145/105lb OR 70% of 1RM
5 Ring Muscle Ups (Sub: 10 ring rows and 10 dips)
180′ Sled Drag Sprint 90/45lb
—Rest 2 min between rounds
WOD Notes: Muscle ups are one of the highest skill gymnastic movements that we do in CrossFit. We will go over some progressions. It’s recommended that you have at least a few strict Pullups and Dips to perform them.
