Amy Babiak finishes the CMC. Photo by Dawn Hayner.
Tabata Work Capacity Intervals
Intervals 1-8: Row
RX: >80m/55m RX+: >100m/75m Scaled: >70/45m
Intervals 9-20: Rest
Intervals 21-28: USA KB Swings
RX: 35/26, 8 reps or more RX+: 53/35, 11 reps or more Scaled: 35/26, 5 reps or more
Intervals 29-40: Rest
Intervals 41-48: . . . → Read More: WOD 9.19.2014
Tara Chambers and Liz Greco finish the CMC. Photo by Dawn Hayner.
Push Press: 5,5,5+ (Use 70% of your 1RM from last week)
Front Squat: 5,5,5+ Front Squat (Use 70% of your 1RM from last week)
5-minute partner AMRAP: 3 Touch & Go Power Cleans (done as I go, you go)
. . . → Read More: WOD 9.18.2014
Amy Babiak and Kristyn Sparacino at the CMC! Photo by Dawn Hayner.
Monster Mash #7
Starting at 0:00
21-15-9 Power Snatch Burpees
Starting at 10:00
21-15-9 Thrusters Burpees
Starting at 20:00
21-15-9 Wallballs (20/14) Burpees
Starting at 30:00 800m Suitcase Carry
RX: 75/55, 50/30 handle RX+: 95/65, 70/50 handle
Each workout is scored . . . → Read More: WOD 9.17.2014
Our bad-ass CMC competitors!
Close Grip Bench Press: 5,5,5+ (add weight based on last week’s max set)
Deadlift: 1×5+ (add weight based on last week’s max set)
EMOM 8 Odds: 5 Touch & Go Deadlifts (no mixed grip allowed) Evens: AMRAP Pushups
RX: 60% of work set weight RX+: 70% of . . . → Read More: WOD 9.16.2014
Michelle Clark-Halligan during the 9-11 Memorial WOD.
Main Site Monday – September 1st, 2014
Row 30 Calories 30 Burpees over the barbell 30 Hang Cleans
RX: 95/65 RX+: 135/95
*Hang Cleans mean Hang Squat Cleans. You must receive the bar below parallel.
Post results to Wodify.
Tabata Squat Challenge . . . → Read More: WOD 9.15.2014
Watch out for the slam balls…they’re exploding!
Two Girls, One WOD
Partner Isabel 30 Snatches
7-minute time cap. One person works at a time. Reps are divided however you want.
Rest 5 minutes.
Partner Cindy 20-Minute AMRAP: 5 Pullups 10 Pushups 15 Air Squats
Person A does a complete round. Then, person . . . → Read More: WOD 9.13.2014
Close Grip Bench Press: 5,5,5+ (Use 65-70% Regular Bench Press 1RM)
Deadlift: 1×5+ (Restart at 70% of your new 1RM)
Odds: AMRAP Double Unders Evens: 5 Touch & Go Deadlifts (no mixed grip allowed)
RX: 60% of work set weight RX+: 70% of work set weight
Score . . . → Read More: WOD 9.12.2014
1 Broomile Ruck (w/ backpack)
Then… 9 rounds of: 11 Burpee Pullups 11m Bear Crawl 11 Air Squats
Then… 1 Broomile Ruck (w/ backpack)
RX: 20/10 added to pack RX+: Pack worn during entire workout
Bring a sturdy backpack. If you forget your backpack you still have to carry your weight by . . . → Read More: WOD 9.11.2014
Calf injury? No problem for Susan Joseph! #skateboard
Find 1RM Push Press
Find 1RM Front Squat
3 rounds of: 8 Front Squats 8 Bar Over Burpees
RX: 50% of 1RM RX+: 60% of 1RM
Bar is taken from the floor.
3×5 Weighted Dips, Negatives or 3x Max Reps . . . → Read More: WOD 9.10.2014
Congrats to Mike Glatts and Jim Heckman for competing in the Tri of the Wildwoods on Aug. 16!
Monster Mash #6
Starting at 0:00
30-20-10 Power Cleans Wallballs
Starting at 15:00
30-20-10 STO Toes to Bar
Starting at 35:00
30-20-10 Clean and Jerk Box Jump
RX: 75/55, 24/20 RX+: 115/75, 30/24
Each workout is . . . → Read More: WOD 9.9.2014