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Archives August 2012


Daily Workout 9.1.12

Strength Find 1-rep max Clean Metcon 3 rounds of: 10 Front Squats (145/105) 20 Double Unders INT: 115/75 Elements Strength: Learn Front Squat Metcon: 12-minute AMRAP 7 Front Squats (most weight possible with good form) 21 Singles Run 100m Post 1RM Clean and score for metcon to comments. There will be ONE CLASS on Labor Day …


Daily Workout 8.31.12

Strength Find 1-rep max Bench Press Metcon 12-9-6-3 rep rounds of: Push Press (135/95) Box Jump (30/24) Pushups INT: PP – 115/65, BJ – 24/20 Elements Strength: Learn Push Press Metcon: Same – scale weights and heights as needed Post 1RM Bench Press and time for metcon to comments. There will be ONE CLASS on Labor Day …


Daily Workout 8.30.12

Strength Find 1-rep max Snatch Metcon In 7 minutes: Row 1k then AMRAP Squat Clean (135/95) INT: 115/75 Elements Strength: Learn the Snatch Metcon: 9-minute AMRAP 5 Snatches (65/45) 5 Bar-facing Burpees Post 1RM Snatch and version used/score to comments. Interested in cleaning up those bad habits you adopted over the summer? The SOS Habits Challenge is …


Daily Workout 8.29.12

Strength 1-rep max Back Squat. Metcon Tabata: Pullups Situps Slamballs (30/20) INT: Same as Rx ELE: Use ring rows or bands for Pullups Tabata is 8 rounds of 20 seconds on, 10 seconds rest per movement. Go straight into the next movement once your 8 rounds are completed. Score is total reps. Post 1RM for …


September ’12 Workout Plan

Here’s the September programming. A few notes: 1) Starting on Sept. 12th, we’ll do a few days of 6×6 sets with ‘exactly two mins rest’. This is just how it reads. It’s not ‘every two minutes’. For movements that require racks, we’ll do two athletes to a station. 2) All of the Saturday WODs/Events are …


Daily Workout 8.28.12

Strength Find 1-rep max Press. Metcon Run 400m 25 Sexymakers (25/15) Run 400m INT: SMs – 20/10 ELE: Learn Press; sub Burpees for Sexymakers. Post 1RM Press and time for metcon to comments. Are you close to getting a muscle-up and want to get ‘er done? Do you not feel confident during HSPUs? Or maybe …


Daily Workout 8.27.12

Strength Find 1-rep max Deadlift Metcon 30-20-10 Hang Power Clean (115/75) Wallballs (20/14) INT: 95/65, 20/14 ELE: learn HPC, use reasonable weight for HPC and sub air squats for WB Post your 1RM DL and time for metcon to comments. CFDV’s New Warmup? Things Get Spicy at 1:49!


Daily Workout 8.25.12

DelVal Does the Dames Week Belinda (Linda’s Evil Twin) Partners will chip away at 10,9,8,7,6,5,4,3,2,1 rep rounds of: 1.5x Bodyweight Deadlift 1x Bodyweight Bench Press .75x Bodyweight Squat Clean For time. INT: Scale the weights by starting your weight calculations at a lower bodyweight. Elements: Same rep scheme but with Pushups, Front Squats, and Deadlifts. …


Daily Workout 8.24.12

DelVal Does the Dames Week Isabel 30 Snatches (135/95) for time. INT: 115/75 Elements Skill: Learn the Snatch Metcon: 9-minute AMRAP 5 Snatches (65/45) 5 Bar-facing Burpees Post time and version used to comments and compare to 11.5.11. Hint for tomorrow’s Dame: 3 bars of death! John of Iron Cross Athletics-CrossFit Phoenixville Does 1-Armed Isabel …


Daily Workout 8.23.12

DelVal Does the Dames Week Angie 100 Pullups 100 Pushups 100 Situps 100 Squats For time. Complete all reps of each exercise before moving to the next. INT: lower reps to 75 Elements Skills: Pullups and Pushups Metcon: 12-Minute Cindy In 12 minutes, complete as many rounds as possible of: 3 Pullups 6 Pushups 9 …

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