Monthly Archives: June 2012

WOD – Saturday June 30th, 2012

Partner WOD For TIme:
60 Knees to Elbows
50 Ring Push Ups
40 Sit Ups
30 Burpees
20 Slam Balls
10 farmer’s walk trips – 20 m each – 1.5/1pd/h
20 Slam Balls
30 Burpees
40 Sit Ups
50 Ring Push Ups
60 Knees to Elbows
(Partners will split the reps in any way they see fit, but only one person works at a time.)

WOD – Friday June 29th, 2012

Back Squat
5X3

15 Minute AMRAP:
15 Push Press 135/95lb
15 Toes through Rings
15 Box Jumps 24″/20″

Post WOD:
3 X 500m Row
(Rest approx. 2 minutes between intervals)

WOD – Thursday June 28th, 2012

Make Up Day

WOD – Wednesday June 27th, 2012

Power Clean
7X1

3 sets:
8 Hang Power Clean Unbroken (70-75% of 1RM Power Clean)
Row 2 Minutes @ 90%
(Rest 2 Minutes)

Post WOD:
30 Toes-to-Bar

WOD – Tuesday June 26th, 2012

5 sets for total reps @ 100% effort;
1 Minute AMRAP KB Swing 1.5/1pd
1 Minute AMRAP Pull Ups
1 Minute AMRAP Double Unders
(3 min active rest)

Post WOD:
Not For Time:
20 Unbroken Box Jumps 20”
10 Unbroken Box Jumps 24”
5 Unbroken Box Jumps 30”
5 Unbroken Box Jumps 30”
10 Unbroken Box Jumps 24”
20 Unbroken Box Jumps 20”

WOD – Monday June 25th, 2012

Snatch
7X1

For Time:
21 OHS @ 65% of 1RM Snatch
400m Run
15 OHS @ 65% of 1RM Snatch
400m Run
9 OHS @ 65% of 1RM Snatch
400m Run

Post WOD:
50 Wallball Shots
(Select a Medicine ball weight that you can break up WBS in sets of no less than 10 reps.)

WOD – Sunday June 24th, 2012

Open Gym 12:30-2:30p

WOD – Saturday June 23rd, 2012

Partner WOD 2000m Row (Each person 1000m. As each person rows, the other switches between holding hollow, and superman position every 200m) 800m Run (Team members run together.) 60 Lunges (Together-each person does 60) 50 Push ups (Together-each person does 50) 40 Sit Ups 30 Kettlebell Swings (53/35#)

WOD – Friday June 22nd, 2012

Bent Over Row 3 x 8 Skill WOD (24 min) (spend 4 minutes practicing each of the movements, no additional rest between stations) -Handstand / HSPU -L-Sit -Backbend/Gymnastics Bridge/Wallwalk (to bridge) -Pistols -Tumbling (Somersaults, Dive Rolls, Cartwheels) -Double Unders 8 rounds for time: 5 Shoulder Presses (85/55) 10 Lateral Bar …

WOD – Thursday June 21st, 2012

Make Up Day CFE: 5 Rounds: 20 Unbroken Wall Balls 20 Unbroken Burpees 1 min rest *choose a medicine ball weight that can be done unbroken **if wallballs or burpees are broken, start at 0 for that movement

WOD – Wednesday June 20th, 2012

Deadlift 2-2-2-2-2-2-2-2 (8 x 2) 15 min AMRAP: 1 Power Snatch (115/75) 10 Double Unders 2 Power Snatch 10 Double Unders 3 Power Snatch 10 Double Unders 4 P. Snatch 10 DU 5 P. Snatch 10 DU etc..

WOD – Tuesday June 19th, 2012

Floor Presses 5 x 5

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Front Squats (135/95)
Toes to Bar

WOD – Monday June 18th, 2012

Clean and Jerk 1-1-1-1-1-1-1 7 min AMRAP Burpees

WOD – Sunday June 17th, 2012

Rest day

WOD – Saturday June 16th, 2012

Partner WOD
200 Wallballs (One person holds push up position as other performs 20 wallballs. Wallballs only count when partner is holding push up position.)
100 Pull Ups (One person holds ‘superman’ position as the other performs 10 pull ups. Pull ups only count when partner is in superman position.)

WOD – Friday June 15th, 2012

3 x 8 Bulgarian Split Squat

1 mile timed run

1 min AMRAP
Ring Dips

1 min AMRAP
Chest to Bar Pull ups

Turkish Get up Practice

WOD – Thursday June 14th, 2012

Make Up Day

WOD – Wednesday June 13th, 2012

On the minute for 15 minutes:
3 Front Squats
3 Push Presses
(at 5RM Shoulder Press Press load (from 5/25/2012)

2 min AMRAP
Hand Release Push ups

WOD – Tuesday June 12th, 2012

Snatch Balance
2 x 3 @ 65%
2 x 3 @ 70%
2 x 3 @ 75%

12 min AMRAP
10 KB Deadlifts -right hand
10 KB Swings-right hand
10 KB Deadlifts-left hand
10 KB swings-left hand

1 min AMRAP
Box Jumps (30/24″)

WOD – Monday June 11th, 2012

Snatch Grip Deadlift 5-5-5-5-5
Snatch Grip Shrug 3-3-3

10 min AMRAP
10 Overhead Squats (75/45)
10 Sit ups

1 min AMRAP
Chest to Bar Pull ups

WOD – Sunday June 10th, 2012

Rest Day

WOD – Saturday June 9th, 2012

“Hope”
Three rounds of:
Burpees
Power Snatch 75lb
Box jump 24”
Thruster 75lb
Chest to bar Pull Ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

WOD – Friday June 8th, 2012

10 Minute AMRAP:
1 Power Clean 155/105lb
2 Front Squat 155/105lb
3 Push Press 155/105lb
15 Sit Ups

Post WOD:

50 Good Mornings (Barbell or Band)

WOD – Thursday June 7th, 2012

Make-Up Day

WOD – Wednesday June 6th, 2012

Push Jerk
1-1-1-1-1-1-1

12 Minute AMRAP:
7 Thrusters 95/65lb
7 Ball Slams 30/20lb
250m Row/200m Run (alternate every other row/run)

WOD – Tuesday June 5th, 2012

New Olympic Lifting Classes Tuesday from 7-8p, Thursday from 5-7p and Saturday at 9am beginning Tuesday, June 5th. These are replacing the current Wednesday night oly class. Open Gym this Sunday, June 10th from 12:30p-2:30p. Click here for “CrossFit For Hope” Registration Front Squat 3-3-3-3-3 10 min AMRAP 20 Unbroken …

WOD – Monday June 4th, 2012

Power Snatch
2-2-2-2-2-2

5 rounds within 10 min:
30 Unbroken Double Unders (must be UB to RX, but all must make 30 attempts)
15 Unbroken Wall Balls 20/14lb (ideally, must be UB to move onto the next round)