2014-07-31 Wod

3 Rounds

1min Airdyne

1min Push Press, 75/55#

1min Box Jump, 24/20”

1min TTB

1min Wallballs, 20/14

1min Rest

2014-07-30 Wod

Skill:

Bench Press

Wod:

18min AMRAP

9 Pullups

7 KB Swings (USA), 32/24 kg

5 Bench Press

3 Tire Flips

100m Run (end of sidewalk)

2014-07-29 Wod

Skill:

Tall Cleans

Wod:

10,9, 8,...3,2,1

Squat Clean, 95/65#

Hurdles, 30/24”

Finisher:

3xMax Strict Toes To Bar

2014-07-28 Wod

1x20 Back Sq (+5 from last week)

then:

"Hatchling Woddiversary"

2 Round Partner Wod (guy + girl, IGYG)
600m Run (together)
50 Step ups, 20”
40 DB Snatches, 45/25#
30 Burpees to a Box
(Guy does the entire wod with a 14# medball taped to his stomach. In the case of male pairs, alternate wearing a 45# weight vest each round.)

Sunday Outline: 7/28-8/3

Mon: 1x20 Back Squats (+5# from last week) + Hatch Woddiversary
Tues: Skill: Tall Cleans, Wod: Squat Cleans and Hurdles, Finisher: Strict TTB
Wed: Skill: Bench Press, Wod: Pullup, KB Swing, Press, + some outdoor stuff AMRAP
Thurs: Fight Gone Dab
Fri: Skill: Handstand Walk, Wod: EMOM w/ no motivational consequence, Finisher: Manmakers
Sat: 3x20
Sun: No Open Gym

Good Reads:

I like this guy's sense of humor

How CrossFit saved Miranda Oldryod's life

Why I am not happy with being named the 10th best CrossFit box in the U.S.

2014-07-26 Wod

15min AMRAP
Partner A: 50m Zercher Carry* + 50m OH Carry* (timekeeper)

Partner B: Amrap (1-2-3-4-5-4-3-2-1 Push Jerk* + burpees)
*115/80#

2014-07-25 Wod

Skill: Oly position 1, 2, 3  w/ barbell

12 AMRAP

10 KB Swings (Russian), 28/20 kg

8 Power Clean, 115/80#

6 Front Rack Lunges

2014-07-24 Wod

6 Rounds
150m Uneven Farmers Carry

5 Renegade Rows (each arm), 55/35#

1 TGU (each arm), 55/35#

2014-07-23 Wod

15-12-9

Chest to Ring Pullups

Thrusters, 115/80#

(change weights, rest as needed)

9-6-3

Ring Pullups

Thrusters, 95/65#

(Score is total time to complete 15-12-9-9-6-3, including rest)

2014-07-22 Wod

Part I:

Weighted Pushups 3-3-3-3-3

Part II:

16min AMRAP

12 DL @ 50%

8 Toes to Rings

200m Run

2014-07-21 Wod

1x20 Back Sq (+5 from last week)

then:

“Ghost”
6 Rounds
1min Row
1min Burpees
1min Double Under
1min Rest

Sunday Outline: 7/21-7/27

Mon: 1x20 Back Squats (+5# from last week) + finisher
Tues: T2R + DL
Wed: How you say Francesca is calling? 
Thurs: TGU + Renegade Row + carry 
Fri: KB Swings + Cleans
Sat: Team Push Jerks + carry
Sun: Open Gym at 530

Good Reads:

The Central Governor

The Push-Up: Why is this so hard?

Bacon Sushi!!!

2014-07-19 Wod

20-15-10-5

Ring Dips

Burpees

100-200-300-400

Run

2014-07-18 Wod

Skill: Handstand walk

4 Rounds

45sec Max Airdyne / 15sec Rest

45sec Max Ring Rows / 15sec Rest

45sec Max Unbroken Wallballs, 20/14# / 15sec Rest

45sec Max Unbroken Handstand Hold / 15sec Rest

Once broken: plank with side steps until 15sec rest

2014-07-17 Wod

7min AMRAP

7 Strict DB Press, AHAP

5 SDL @ 65% 1RM

10n Double Unders

Rest 90sec Then

5min AMRAP

5 DB PP

3 SDL

10n Double Unders

Finisher: 30/25 cal Airdyne

2014-07-16 Wod

“OPT Repeatability Test”

3 rounds (at 100% effort):

Row 250m

10 Kettlebell Swings (USA), 32/24 kg

10 Burpees

10 Kettlebell Swings

10 Burpees

10 Kettlebell Swings

Row 250m

Rest 12 minutes between rounds

2014-07-15 Wod

Skill:

2x5 Heaving Snatch Balance

2x5 Snatch Balance

Finisher:

Partners must complete 150 AMSU (75 each) with a medball pass @ 20/14# for time

2014-07-14 Wod

1x20 Back Sq (+5 from last week)

then:

“Chief”
5x 3min AMRAP/1min Rest
3 Power Cleans, 135/95#
6 Pushups
9 Squats

Sunday Outline: 7/14-7/20

Mon: 1x20 Back Squats (+5# from last week) + finisher
Tues: Snatch Balance + Partner finisher
Wed: work-12min rest-work 12min rest-work
Thurs: DB Press + DL + DU AMRAP
Fri: 45sec on/ 15sec off of a lot of stuff
Sat: Run + Rings
Sun: Closed

Good Reads:

The Intensity Prescription

Refrigerate Eggs?

Turn Down for What explained

2014-07-12 Wod

Teams of Three:
[Buy in: 400m Follow the leader sprint]
3 rounds
A) 10m OHL, 35/20# sb + 10 Ball Slams + 10m OHL (timekeeper)
B) AMRAP: 10sec Hangin L-sit + 10 KB Swings (USA), 26/16 kg
C) 15 Burpees (RRT)
[Buy out: 400m Follow the leader sprint]

2014-07-11 Wod

Part I:
2x5 Muscle Snatch
2x10 Power Snatch

Part II:
16 min AMRAP
[Buy In:24 Burpees + 500m Hill Run]
8 DB Snatches 55/35#
16 AMSU
200m Run

2014-07-10 Wod

5 Rounds
6 Behind the Neck PP, 95/65 #
5 OHS, 95/65#
11 Box Jumps, 24/20#
[Buy Out: 800m Run]

Finisher: 100 Plank with side steps

2014-07-09 Wod

EMOM x 15
5 Burpees
5 Pullups
2 HPC, 155/115#

2014-07-08 Wod

20min (soft) Time Cap:

5 x 7 Bear Complex (power clean, front sq, STO, back sq, STO)

Compare to 2015-05-28

Finisher:
3 Rounds
10 T2B
20 AMSU
40 sec Forearm Plank

2014-07-07 Wod

1x20 Back Squat @ 50-55% 1RM

then

3 Rounds
Partner A: 200m Run + 10 Leg Throws (TK)
Partner B: 15 Wallballs, 20/14# + 5 Burpees (RRT)

Sunday Outline: 7/7-7/13

*Check schedule tab to confirm class times*

Mon: 1x20 Back Squats + finisher (not a 5k)
Tues: Bear Complex Benchmark + finisher (not a 5k)
Wed: HPC + Pullup
Thurs: BTN Push Press + OHS
Fri: ???
Sat: Closed because you are all going to be at CFV Beach Day at Point Pleasant!
Sun: Open Gym at 530p

Good Reads:

She finished in 2min 32sec...

http://www.tabatatimes.com/7-reasons-rxd-doesnt-matter/

http://balancedbites.com/2012/06/paleo-perfectionism.html

2014-07-05 Wod

3 rounds in Teams of 3

50m Sled Push, 215/170# (time keeper)

6 Shoot Throughs + max Burpees

20 KB Swings (USA), 24/16 kg (RRT)

Score is total time and total burpees

2014-07-04 Wod

"Definitely Over the Hill"

41 SDL, 135/95#

400m Hill, 45# plate

41 Box Jump on and Over, 24/20”

400m Hill, 35# plate

41 Back Rack Lunges, 135/ 95#

400m Hill, 25# plate

41 T2B

400m Hill, 10# plate

41 Ball Slams, 35/20#

400m Hill, 5# plate

41 Burpees

400m Hill

2014-07-03 Wod

10min AMRAP

125m Row

5n Pullups

5 HSPU

rest 2min

5min AMRAP

500m Row Buy in

5 Pullups

3 HSPU

Score is total number of pullups in each amrap

2014-07-02 Wod

CF Games Open Wod 14.4

14min AMRAP
60cal Row
50 T2B
40 Wallballs, 20/14#
30 Cleans, 135/95#
20 Muscle Ups

2014-07-01 Wod

8x 90sec work/ 30sec Rest

6 DB Snatches, 75/55#

36 Double Unders

Max Unbroken Plank

(Score is cumulative unbroken plank)