We’ll have two suggested WODs for open gym today:

Regional WOD #4:
50 Back Squats 135/95
40 Pull ups
30 Shoulder to Overhead 135/95
50 Front Squats 85/65
40 Pull ups
30 Shoulder to Overhead 85/65
50 Overhead Squats 65/45
40 Pull ups
30 Shoulder to Overhead 65/45

CrossFit 4K

This 4km run will be broken up into 10 400m runs.  If you are pressed for time or aren’t a great runner, then do a 2.5k and do 250m runs / round

Run 400m AFTER each exercise:
10 Burpees
30 situps
25 KB Swings – Eye Level 53/35lb
25 Pushups
30 squats
20 Pullups
20 Wall Ball 20/14
20 Ring Row – feet on box
30 Lunge
30 Box Jumps 24/20

Compare to 111119

A little fun on the rings!

Today is an interesting WOD, come out too fast on the row and you might not have enough gas in the tank to get a good score.  Row too slowly and you won’t have enough time.  This one is all about pacing the row then mental strength not to put that bar down!  It’s a short one, so you should be beat when it’s over. Don’t leave any reps out there!

Strength -
Back Squat – Look up 90% of your 1RM
3 @ 70%
3 @ 80%
AMRAP @ 90%

WOD -
5 Minute cap:
800m Row
Max Reps Shoulder to OH, 135/95
*Barbell is taken from the floor, no racks allowed!

Strength:
Press – look up 90% of your 1RM
3 @ 70%
3 @ 80%
AMRAP @ 90%

WOD -
15 Minute time limit:
100 Kettlebell swings, 1.5 pood/1 pood – Overhead
10 Rope Climbs
*every time you pause, stop, or fail on the swings, do 7 burpees

To score this WOD, let’s take our total reps (KB swings + Rope Climbs) and subtract the number of burpees performed.

Eye of the tiger, Sully!

I did this WOD in Ohio last summer with Graham Holmberg coaching me through the last round.  One of the most memorable WODs that I’ve done to date.  Definitely a burner!

Skill -
Bridge ups and Skin the Cat

WOD -
5 Rounds for Time of:
250m Run
21 Wall Ball Shots 20/14lbs
21 Box Jumps 24″/20″

Nice job Deb, angry face!

Today we’ll be continuing our strength programming cycle from last week.  See the attached spreadsheet to calculate weight to be used.  Here’s a great site to calculate reps needed for a new 1 rep max:

http://www.crossfitcenturion.com/centurion/1rm

Strength:
Deadlift – Look up 90% of your 1RM
3 @ 70%
3 @ 80%
AMRAP @ 90%

WOD -
10-9-8-7-6-5-4-3-2-1 Bear Complex (95/65#)
* 10 hand release pushups between each round

2012WilmetteCycle1

Anyone else watch the Central East regionals on ESPN3?

Time to focus on the snatch for the day!  We’ll also be working on generating a big kip through the pull up complexes.  This WOD holds a lot of weaknesses that you guys have, I hope it shows everyone that avoiding your weaknesses because it’s not fun to work on them only holds you back in the end.

“Hiding from your weaknesses is a recipe for incapacity and error” – Coach Glassman

Strength:
Squat Snatch 1-1-1-1-1

WOD -
21 Power Snatches, 95/65
15 Pull up Complex*
15 Power Snatches, 95/65
12 Pull up Complex*
9 Power Snatches, 95/65
9 Pull up Complex*

* One rep of the Pull up Complex consists of:
1 Knees to Elbow
1 Toes to Bar
1 Kipping Pull up