9.30.13 - Burpees & DLs

WOD
6 Rounds for time

400m Run (or scale with a row or ski, pick one)
25 Burpee

Time Cap is 35:00

Post WOD3x:30 Prone Cobra
3×5 Strict Chin Up or Ring Row
3×3 OHS Sots Press Combo
Stretch

Results: 24:13 then
Optional: Deadlifts 3x5@ 225#

9.28.13 - Oly

Snatch: 155, failed on 165*
Clean & Jerk: 185*
Cleaned: 195 failed on the jerk*

*New PR's

9.27.13 - DL

WOD

10-1 Ladder Not for time.

Deadlift

Burpee

Begin your first set of deadlifts at 30-35% of your 1RM.  Each set add weight.  Before you start your reps, think of your actual 1RM.  Set your weights in your sets to get you close to your 1RM for your last lift.  We are then running a mile or doing many Wall Ball Shots, so save some of your legs/body for that request. The point of this work is to lift a good heavy load as the reps get lower, but not actually put yourself in a position to max lift today.

Rest 3:00
Then:

For time.

1 Mile Run or 100 Wall Ball

Score today is final load on deadlift and time on 1 mile run or 100 wall ball.

Post WOD

3:00 Plank Hold or 100 Sit Ups for time, goal is 3:00.

Results: 335# Wall balls: 5:17

9.25.13 - Oly Class

C&J: 155#
Snatch: 125#

9.25.13 - Front Squats

Pre WOD

3×5 SLDL

Cross Over Sym

WOD

5×5 @ 75%1rm Front Squat

5×10 Ring Push Ups

Superset

Rest 2-3minutes between sets.

Then: (Track your own time)

5:00 AMRAP

500m Row

30 Wall Walk

 

Score today is load on FS and reps on AMRAP

Post WOD

200m Cool down walk

3x:30 Prone Cobra

Stretch/Roll out.

Results: 185# & 15 wall walks

9.24.13 - Oly Class

Snatch: 120#
Clean: 135#

9.23.13 - Chipper

WOD

(Buy in) 200m run then:50-40-30-20-10
Mountain Climbers
Walking Lunges
Sit Ups
Double Under

Then:
20-15-10-5
Burpee
American KB Swing 24/16kg**
Box Jumps 24/20″For time.

Post WOD
200m Jog
Stretch

Results: 22:40 (1st in class and best so far)
2nd of the day (https://www.facebook.com/photo.php?fbid=496154410480732&set=gm.590617227641174&type=1&theater)

Then: 

4x3 back squats @215

9.21.13 - Oly Class

C&J: 165#

9.20.13 - Power Test Partner Style

WOD
50 Reps of each
Split Reps anyway, both partners can work at the same time.
Once you complete all of your movements, move on to the rower. The way to achieve a score on this workout is rowed meters after you complete your movements.

Wall Ball 20/14
Box Jump 24/20″
KB Snatch 24/16kg
Push Press 65/45
Deadlift 135/95#
Sit Ups
Headcutter 24/16kg
Push Ups-Hand Release at bottom.
Burpee
KB Swing 24/16kg

Time cut off is 30:00 minutes.

Post WOD
400m Jog
3x:30 Prone Cobra
Stretch

Results: 6383m w/ Ben (1st in class, best of the day so far)

9.18.13 - DL's

Pre WOD (not for time)

5×2 Ring Dip

5×3 Strict Pull Up

WOD

5×3 Deadlift @ 75% 1RM

5×5 Heavy Strict Press with KB or DB

(Superset)

Rest 2:00 between rounds

 

Post WOD

800m Cool Down Jog

1:00 Plank

Stretch

Results: 270#

9.17.13 - Oly Class

Snatch:
Clean:

9.16.13 - Two Baselines

Pre WOD

3×5 SLDL

3×5 Horse Stance

WOD

1-

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

Rest 2:00

2-

50 KB Swings 32kg/24kg

Rest 2:00

3-

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Squats

400m Run

For Time.

Post WOD

200m Walk Cool Down

Stretch

Results: 15:49rx (2nd in class)

9.14.13 - Oly Class

Snatch: 125
Clean & Jerk: 145

9.13.13 - Filthy Heavy 50 (w Partner)

WOD

Partner Love-
Parter up with someone that is the same strength as you. The partner that is not working is holding a 35/25# plate OH or completing flutter kicks while their partner is moving through reps.  Switch from OH hold to flutter is allowed.

“Filthy Heavy 50″

Time cap is 30:00

Box Jumps 24/20″
Jumping Pull Ups
KB Swings 32/24kg **
Walking Lunge 12kg/8kg
Knees to Elbow
Push Press 95/65
Deadlift 135/95# (SUMO style suggested if comfortable)
Wall Ball Shots 20/14
Burpee w/25/10# Plate
Double Under

Results: 25:16 w Steve Pagoaga

9.11.13 - Rowing, DL, Skiing

Today our workout will be in remembrance in those special lives that were lost on 9/11.

Pre WOD
Shake a hand or share a hug with your fellow classmate, tell then what you love about your life…make a new friend, you are lucky and fortunate to have the option to do this.
Partner 2001m Row or Ski for time. One person rows while the other holds a plank, switch as you wish.

WOD
6:00 AMRAP (Not in pairs)

9 Deadlift @ 60% 1RM
11 Bar Facing Burpee

Rest 2:00
Then regroup with your partner and Ski or Row for time.  Pick the object you did not use the first go around, the partner resting must plank, switch as needed.

Results: 4 + 1 rds
Ski with Tyler (film-maker): 8:48
Row: 8:06

9.10.13 - Oly Class

Snatches got up to 115#
Cleans up to 135#

9.9.13 - Chipper

Tabata Box Jump and Burpee Box Jump 24/20″

Alternate between the two for a total of 8 rounds

Score is lowest round of each movement

WOD

30-20-10

Box Step w KB 24/16kg

KB Swings-American 24/16kg

Sit Ups

Push Ups

Between rounds run 200m

3 runs total.  30 reps of each, then run 200, 20 reps of each then run, 10 reps of each then end with 200m run.

Post WOD

3×5 SLDL w KB

3x:30 Prone Cobra

3x:20 Sampson Stretch

Results: 12:54rx

9.6.13 - Hang Cleans (Crossfit 5th Ave)

Back Squat (12×3 EMON @70%)

Metcon (Time)

” Gluten Free”

21-15-9
Hang Power Cleans(115/75)
Wall Ball
HR Push Ups
15 min cap**
Buy out: 75 hollow rocks

Results:
Back Squats: 185#, 10:10rx (1st in class)

http://reebokcrossfit5thave.com/friday-962013/

9.5.13 - Back Squats (Crossfit East River)

Hang Power Clean
2-2-2-2-2-2-2

Back Squat
8×4 @ 80%

Results:HPC: 145#

BS: 205#

http://crossfiteastriver.com/2013/09/04/thursday-5sep13/

9.3.13 - Amrap (Crossfit Broad Ripple)

Bench

10 min to reach 75% of 1RM

3 sets of 5 reps

WOD

15 min AMRAP

2 TGUs / each arm

8 T2B

400m run

Results: 5 rds - run @ 53# kb

9.1.13 - Travel WOD

Max plank hold

21-15-9

Squats

Push-ups 

Then

21-15-9

Toes 2 bar

Squats