CrossFit Explode

8.1.10

SUNDAY

REST DAY

7.31.10

SATURDAY

"RUN 5K"

 

7.30.10

FRIDAY

"DIRTY 30"

With a partner, complete 60 reps of:

Clean n Jerk... 135 pounds

Box Jumps... 30" box

Body Weight Bench Press

KB Swings... 2 pood

Burpee Pull Ups

DB Thrusters... 45 pounds (each hand)

For Time

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7.29.10

THURSDAY

REST DAY

 

7.28.10

WEDNESDAY

"BURSTIN BUBBLES"

3 Rounds of:

8 Muscle Ups

8 Kitten-Puppy-Baby-Bunnies (KPBB)...115/75 pounds

800m Run

For Time

(sub for MU's: 20 C2B Pull Ups and 20 Ring Dips)

(KPBB= Clean n Press w Burpee on the bar)

 
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Auxiliary:  100 GHD Sit Ups and Back Ext

Strength:  Weighted Dips

 

7.27.10

TUESDAY

"BLAZE"

3 Rounds of:

3 HSPU's

5 G.I. Janes

7 Deadlift... 225/155 pounds

50 Double Unders

For Time

 
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Strength:  Deadlift (Establish one rep Max)

7.26.10

MONDAY

"FGB"

(Fight Gone Bad)

3 rounds of:

1min Wall Balls... 20/14 pounds (for reps)

1min SDLHP... 75/45 pounds (for reps)

1min Box Jumps... 20/18" Box (for reps)

1min Push Press... 75/45 pounds (for reps)

1min Row... (for cals)

1min Rest

score= total number of reps accumulated for all three rounds

*Repeat WOD from 4.27.10*

 
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Strength:  Snatch (find a 1RM- 1 Rep Max)

Auxiliary:  4x400m Sprints

7.25.10

SUNDAY

REST DAY

7.24.10

SATURDAY

"ALL KINDS OF STUFF"

Today lets work on "all kinds of stuff".  The metcon is a huge part of CrossFit but its not the only thing by far. No metcon today, just a bunch of "stuff" to work on.

Handstands. From the rings and perform push ups if possible. Or, just work on handstands alone.

L-sits. Work on L-sits with the paralettes, from rings, L-pull ups or, ooh L-muscle ups!

Snatch Balance. Work on speed under the bar and heaving snatch balances

Double Unders. If u don't have em Get EM!

Pistol. Saw it at the CF Games. Lets work on flexibility and rolling from on your back into a pistol.

Pick a weakness and go after it!

7.23.10

FRIDAY

"SPEAL VS KHALIPA"

1 CnJ (Clean n Jerk)... 155/75 pounds

1 "Cindy" round (5 Pull Ups, 10 Push Ups, 15 Squats)

2 CnJ... 155/75 pounds

1 "Cindy" round

Ect. Until:

 10 CnJ... 155/75 pounds

1 "Cindy" round

For Time

(repeat WOD from 3.29.10)

 
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Auxiliary:  100 GHD sit ups and 100 GHD back ext. For TIme 

7.22.10

THURSDAY

REST DAY

7.21.10

WEDNESDAY

"EVENT 6b CF GAMES"

3 Rounds of:

30 Toes to Bar

21 Ground to overhead anyway...95/65 pounds

For Time

 

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Stength:  Deadlift from defecit (standing on two 35# plates with rigid back)

10...8...6...4

Skill:  100 Double Unders for time

 

 

7.20.10

TUESDAY

"FRAN WHO"

21...15...9 of:

KB Swings... 70/35 pounds

Sit Ups

400m Run

Then: 21...15...9 of:

SDLHP... 95/55 pounds

Burpees

400m Run

Then:  21...15...9 of:

Thrusters... 95/55 pounds

Pull Ups

For Time

 

7.19.10

MONDAY

"2010 GAMES EVENT #5"

7 Rounds of:

3 Power Cleans... 205/135 pounds

4 HSPU's

For Time

 
(Mikko Salo 7th place on this WOD 6:04... 1st was 4:26)

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Strength:  Back Squat (work up to 80% of max and complete max reps)

Skill:  Pistols (single leg squats)- use a band for supports and work complete range of motion 

*For those of you who tuned into the 2010 CrossFit Games- Lesson learned, its not about who can lift the most weight or run the furthest the fastest. Its about who is consistent across broad time and modal domains. Whatever, whenever, however and whyever... just do it fast.

Also, after this weekend I believe we as affiliates in CrossFit as a community have put too much emphasis on weightlifting and not enough emphasis in gymnastics or controlling our own bodyweight through gravity. Consider it a preview of what is to come in our own future programming. We will definately see more gymnastics to balance out our weightlifting.

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7.18.10

SUNDAY

REST DAY

7.17.10

SATURDAY

"AMANDA"

9...7...5 of:

Muscle Ups

Squat Snatch... 135/95 pounds

For Time

*This WOD was the kickoff to 2010 CrossFit Games last night (Chris Spealer 3:23)*

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Auxiliary:  100 Pull Ups for time 

7.16.10

FIRDAY

"RUN FOR REPS"

2min AMRAP of:

Deadlift... 115/75 pounds

2min AMRAP of:

Hang Clean... 115/75 pounds

2min AMRAP of:

Push Press... 115/75 pounds

Rest 3min then:

One Mile Run for Time

*each rep of AMRAP= 2 seconds off mile run*

score= time of mile run minus total reps of all three AMRAP's

(eg. 6min mile time minus 150 reps total for all AMRAPs= score of 1 minute)

 
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Strength:  Front Squat (work up to 90% training max and complete max reps)

 

7.15.10

THURSDAY

REST DAY

7.14.10

WEDNESDAY

"DEMENTIA"

12...9...6 of:

Chest to Bar Pull Ups

KB Swing... 70/35 pounds

DB Thrusters... 35/20 pounds (each hand)

Burpee Box Jumps... 24/20" box

(400m Run after each set of 12...9...6)

For Time

 

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Strength:  Deadlift (perform max reps at 90% training max) 

Auxiliary:  100 Sit Ups for time

7.13.10

TUESDAY

"POUNDER"

50/5...40/10...30/15...20/20...10/25 of:

Double Unders

OHS...115/65 pounds

For TIme

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Strength: Weighted Ring Dips (perform max reps at 90% training max)  

7.12.10

MONDAY

"OLD GREG"

60 (30 each arm) Sigle Arm Barbell Snatches... 95/55 pounds

For Time

**3 Burpees, 3 Toes to Bar at the top of each minute**

 
owned... ahhah

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Strength:  Power Cleans (work up to 90% of max and complete max reps

can't stop laughin at this:  http://www.youtube.com/watch?v=ydr8a3UHUy4

 

7.11.10

SUNDAY

REST DAY

7.10.10

SATURDAY

"JERK AND A BOX"

AMRAP 20mins of:

5 Push Jerks... 50/30 pounds

7 Box Jumps... 24/20" box

 
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Strength:  Back Squat (work up to 90% of trainig max and complete max reps)

Auxiliary:  Recovery run 1 mile

7.9.10

FRIDAY

"GRIZZA"

 

4 Rounds for time of:

 

20 Pull Ups

 

20 Push Ups

 

20 Sit Ups

 

20 Air Squats

 

5 Clean n Jerk... 155/85 pounds

 

 
Kevin

 

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Strength:  OHS (work up to max reps of 90% training max) 

 

 

7.8.10

THURSDAY

REST DAY

7.6.10

WEDNESDAY

"HIGH NOON"

10-1 of:

Hand Clap Push Ups

Chest to Bar Pull Ups

Push Press...115/55

SDLHP...115/55

For Time

 
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Strength:  DB Deadlift (max weight for 12 reps) 

7.6.10

TUESDAY

"PUSH PULL"

11 Turkish Get Ups Rt Arm... 53/25 pounds

11 Turkish Get Ups Lt Arm... 53/25 pounds

21 L-Pull Ups

8 Turkish Get Ups Rt Arm... 53/25 pounds

8 Turkish Get Ups Lt Arm... 53/25 pounds

15 L-Pull Ups

5 Turkish Get Ups Rt Arm... 53/25 pounds

5 Turkish Get Ups... 53/25 pounds

9 L-Pull Ups

*For Time but take it slow and practice ROM and technique* 

 

9th Annual Joseph D. Helmuth Memorial Golf Classic

 
Joseph “Jody” Helmuth passed away on January 6, 2002 after losing a nine-month battle against non-Hodgkin’s Lymphoma.  Jody was 24 years old.  While a conventional measurement of his lifespan might suggest that Jody did not live fully, nothing could be farther from the truth.  Any of his classmates at Council Rock High School or Kutztown University will remember him as an outgoing and fun-loving individual who brought joy into the lives of those he touched.  Members of Jody’s community will remember him similarly.  Jody was an active participant in his township’s athletic leagues, a committed member of his church, and a counselor at youth camps.  It is Jody’s family and friends who knew, and will continue to remember him, most accurately as a uniquely warm, joyful, and powerful individual.  It is these friends and family members who are organizing and running the Joseph D. Helmuth Memorial Golf Classic to both celebrate this unique individual and to help raise money for two causes that Jody felt strongly about.  Monies raised will go towards educational expenses for family members left behind and to a foundation to help fight non-Hodgkin’s Lymphoma.

 

For more information and to Register for the Golf classic visit:

www.helmuthfoundation.org

 

 

 

7.5.10

MONDAY

"LUNG BURN"

10 Rounds for time of:

400m Run

10 WB's... 20/14 pound ball

5 Burpees

 
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SKill:  Snatch Balance 

Auxiliary:  Snatch Grip push press from back 

 

 

7.4.10

SUNDAY

REST DAY

7.3.10

SATURDAY

"BENCHMARKS"

Rest Unlimited after each

100 Double unders for time

500m Row for time

50 Burpees for time

50 KB Swings for time... 70/35 pounds

50 Thrusters for time... 95/55 pounds

 HAPPY 4TH OF JULY EVERYONE!!!

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