WOD 9.19.2014

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

WOD 9.18.2014

Tara Chambers and Liz Greco finish the CMC. Photo by Dawn Hayner.

Strength

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)

Metcon

5-minute partner AMRAP: 3 Touch & Go Power Cleans (done as I go, you go)

. . . → Read More: WOD 9.18.2014

WOD 9.17.2014

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

WOD 9.16.2014

Our bad-ass CMC competitors!

Strength

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)

Metcon

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

WOD 9.15.2014

Michelle Clark-Halligan during the 9-11 Memorial WOD.

Main Site Monday – September 1st, 2014

For time:

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.

Cash Out

Tabata Squat Challenge . . . → Read More: WOD 9.15.2014

WOD 9.13.2014

Watch out for the slam balls…they’re exploding!

Two Girls, One WOD

Partner Isabel 30 Snatches

RX: 135/95

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

WOD 9.12.2014

Jaime Becker

Strength

Close Grip Bench Press: 5,5,5+ (Use 65-70% Regular Bench Press 1RM)

Deadlift: 1×5+ (Restart at 70% of your new 1RM)

Metcon

EMOM 10

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

WOD 9.11.2014

Metcon

For time:

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

WOD 9.10.2014

Calf injury? No problem for Susan Joseph! #skateboard

Strength

Find 1RM Push Press

Find 1RM Front Squat

Metcon

For time:

3 rounds of: 8 Front Squats 8 Bar Over Burpees

RX: 50% of 1RM RX+: 60% of 1RM

Bar is taken from the floor.

Cash Out

3×5 Weighted Dips, Negatives or 3x Max Reps . . . → Read More: WOD 9.10.2014

WOD 9.9.2014

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