September 2012

Warm up: 400m run or 500m row 3 rounds 20 single unders 10 barbell deadlifts 5 barbell push jerks 2 skin the cats WOD: A. EMOM for 12minutes: clean & jerk B. *2min AMRAP CTB pull ups *2min AMRAP T2B *buy in of 5 C&J @ 155/105 on each AMRAP Powerlifting: A1. 3 x 5 high bar back squat @ […]

Warm up: 200m row 20 light KBS 200m row 10 R arm KBS 10 L arm KBS 200m row WOD: 5 rounds 10 hang split snatch, alternating legs, 115/75 400m run

Warm up: 400m run 1min wall squat stretch 3 rounds 3 pull ups or ring rows 6 plyo lunges 2 wall walks WOD: 100 squats 4 rope climbs, 15′ 75 squats 3 rope climbs, 15′ 50 squats 2 rope climbs, 15′ 25 squats 1 rope climb, 15′ Chad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun

Warm up: 500m row 2 rounds 10 back extensions 10 push ups 10 squats 10 GHD sit ups WOD: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight WOD Demo with Tyson Oldroyd and Matt Bischel – video [wmv] [mov] [HD mov]

WOD: “Nasty Girls” 3 rounds 50 squats 7 muscle ups 10 HPC 135/95 WOD Demo with CrossFit Bath – video [wmv] [mov] [HD mov]

Warm up: 400m run P1: 10 calorie row P2: AMRAP KB goblet squat, KB snatch swing switch complete 2 full cycles WOD: for time: 70 burpees 60 sit ups 50 KBS 1.5/1 40 pull ups 30 HSPU WOD Demo with CrossFit Glevum – video [wmv] [mov] [HD mov] Powerlifting: 3 x 3 bench press @ 90% 1RM, rest 3 minutes

Warm up: 400m partner med ball carry run 4 rounds 6 med ball front squats 6 kipping swings 6 inch worms WOD: 50 WBS 20/14 25 T2B 40 WBS 20/14 20 T2B 30 WBS 20/14 15 T2B 20 WBS 20/14 10 T2B 10 WBS 20/14 5 T2B “Joint Mobility” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Warm up: 250m row 200m run 3 rounds 12 walking lunges 12 plate OH press 12 plate crunches WOD: A. OHS 5-3-3-3-1-1-1-1 Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs B. 800m run time trial Powerlifting: 3 x 3 high bar back squat @90% 1 RM, rest 3 minutes 3 x 3 weighted pull ups (work up to max), rest 3 minutes 3 x 10

Warm up: 400m run 40 single unders, 10 PVC press 30 single unders, 10 PVC Sotts press 20 single unders, 10 PVC oHS WOD: A. shoulder press 5 x 5 B. 15min AMRAP 5 HSPU 10 pull ups 20 double unders

WOD: “Laborious Chipper” 30 KBS 2/1.5 30 WBS 20/14 30 Power Snatch 95/65 30 Floor Wipers 95/65 300m row 20 KBS 2/1.5 20 WBS 20/14 20 Power Snatch 95/65 20 Floor Wipers 95/65 200m row 10 KBS 2/1.5 10 WBS 20/14 10 Power Snatch 95/65 10 Floor Wipers 95/65 100m row Reminder: There will only be a