Tuesday 130528

Black Box WOD/Beginner WOD:
5×1 press
5×3 push press
5×5 jerk

Competition Team WOD:
Part A. Clean Deadlifts 3 RM in 15 minutes (failure includes major postural faults)

Part B. 3×6 reps Rear Leg Elevated Split Squats, increasing load as your able across sets

Part C. 50 hollow rocks then 30 sitting leg raises, each leg (L-seat progression from last week) for quality

CFE WOD:
“Susan”
5 Rounds
Sprint 200m
10 Squats
10 Push-ups

Memorial-Day-”Murph” smiles all around:
murph

SCHEDULE CHANGES, effective June 3rd!
The body likes to follow the path of least resistance
Men’s biceps predict their political ideologies
Head and shoulders — rotator cuff
The “impress me” test
The audacious plan to end hunger with 3-D printed food

Competition team post-Memorial-Day-Murph:
compclasspostmurph

Here’s what’s on tap for Wednesday’s classes:

Black Box WOD/Beginner WOD:
A. Back Squat 3-2-1-3-2-1 (Increase weight each set)
B. 2 rounds: 1 minute max effort squat, 1 minute max effort box jumps (step ups), 1 minute max effort sit up, 1 minute rest

Competition Team WOD:
REST DAY.

CFE WOD:
“1-minute Throw-down!”
3 Stations with 3 modalities at EACH station & 1 MINUTE PER MODALITY

3 ROUNDS FOR TIME:

STATION 1:
WEIGHTED SITUPS (35#/25#)
KB SWINGS 24#/16#
AirDyne

STATION 2:
ROPE CLIMB
SLED PULL #70/#35
ROW

STATION 3:
PULL-UPS
PUSH-UPS
WALL BALLS 20#/14#

  • Zephan

    Press: 135#
    Push Press: 135#
    Jerk: 135#

  • Justin Katz

    Press: 135#
    Push Press: 135
    Jerk: 135#

  • Jana B.

    Press: 88# (PR)
    Push Press: 113 (previous 1RM was this)
    Push Jerk: 123 (previous 1RM was this)
    Kinda all around PR day
    DL 3x3x5 (153-173-193)

  • reisbaron

    400s in the park with Anthony & Scott
    2:00 – 2:07 – 2:12 – 2:06 – 2:08 – 2:08 – 2:12 – 1:49

  • Jim S

    No overheads yet (shoulder). Made up the 5x front squat from a few days ago. 5×200