WOD 9.30.2014

Afton Heckman (standing) at Girls on Girls III. Photo by Jim Heckman.

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

3 rounds for time of: 10 Deadlifts 10 Box Jumps

RX: 50% of work set weight, 24/20 . . . → Read More: WOD 9.30.2014

WOD 9.29.2014

Main Site Monday: September 22, 2014

21-15-9 reps for time of:

Overhead Squats Toes to Bar

RX: 95/65 RX+: 115/75

Cash Out

Tabata Squat Test

Post results to Wodify.

The 4th Annual Will WOD for Beer is this¬†Saturday! The fun starts at 4PM. There will be NO¬†AM CrossFit classes, so come get your drink and . . . → Read More: WOD 9.29.2014

WOD 9.27.2014

Metcon

With a running clock, teams of 3 complete the following:

18-minute AMRAP:

Back Squat (taken from rack) 60m Farmers Carry Medball Situps

RX: 135/95, 70/50 total per handle RX+: 185/120, 110/70

Handles weigh 20 lbs each.

Followed immediately by…

Object Carry Broomile For Time 1 sandbang, 1 medball, 1 bumper plate

Score for AMRAP . . . → Read More: WOD 9.27.2014

WOD 9.26.2014

Mark Staniszewski

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

For time:

30 DB Thrusters Run 100m 30 Pushups Run 100m

RX: 35/20 RX+: 50/35

Cash Out

3×5 Weighted Chins, Negatives or Single-Arm DB Rows Chins: Add . . . → Read More: WOD 9.26.2014

WOD 9.25.2014

Helen White and Natalie Hurd

Helen

3 rounds of:

Run 400m 21 USA KB Swings 12 Pullups

RX: 53/35

Cash Out

Tabata Squat

Why Are We So Fat? The Multimillion-Dollar Scientific Quest to Find Out

WOD 9.24.2014

Laura Shoenberger

Strength

Push Press: 5,5,5+ (add weight based on last week’s max set)

Front Squat: 5,5,5+ (add weight based on last week’s max set)

Metcon

EMOM 4: 7 Unbroken Push Press

Rest 3 minutes.

EMOM 4: 7 Unbroken Front Squats

RX: 50% work set weight. RX+: 60% work set weight.

Bar is taken . . . → Read More: WOD 9.24.2014

WOD 9.23.2014

Bobby Healey

Monster Mash #8

Starting at 0:00 30 Burpees

Starting at 8:00 30 Power Cleans

Starting at 16:00 30 Toes to Bar

Starting at 24:00 30 Ring Dips

Starting at 32:00 30 Power Cleans

RX: 95/65, 115/75 RX+: 135/95, 155/105

Each workout is scored individually for time.

Post results to Wodify.

Register for . . . → Read More: WOD 9.23.2014

WOD 9.22.2014

Chris and Kelly Pennington on vacation.

Main Site Monday: September 9th, 2014

For time:

21 Deadlifts Run 400m 18 Deadlifts Run 400m 15 Deadlifts Run 400m 12 Deadlifts Run 400m

RX: 225/135

Post results to Wodify.

WOD 9.20.2014

Amy, Kristyn, Suzanne, and Helen finish the CMC. Photo by Dawn Hayner.

Strongman Team AMRAP

Teams of 3 spend 4 minutes at each station. 1-minute break between stations.

Stone Shouldering Tire Flips 10m Farmers Carry Hand-Over-Hand Sled Pull (ropes attached to sleds)

All 3 teammates can work at the same time on the . . . → Read More: WOD 9.20.2014

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