10/1 WOD

Hey guys and gals. Just a reminder that everyone needs to update their contracts this month. Please take a look and decide which plan you want to do and let Matt or Tom know. Thanks! Here is the link… http://www.crossfitadvance.com/?page_id=2

Strength: Every 2 Mins for 20 Mins (10 Sets) 3 Position Snatch – Hi Hang, Hang, Ground
*Build over the 20mins as long as form is solid.

Conditioner: 6 Rounds
-10 Power Snatch (95,65)
-20 Bar Hops (both feet at the same time!)
-200m Run

 

9/30 WOD

Hey guys and gals. Just a reminder that everyone needs to update their contracts this month. Please take a look and decide which plan you want to do and let Matt or Tom know. Thanks! Here is the link… http://www.crossfitadvance.com/?page_id=2

Strength: Strict Press
1×5 @ 45% +5lbs
1×5 @ 55% +5lbs
1×5 @ 65% +5lbs
1×5 @ 75% +5lbs
1×ME @ 85% +5lbs (This is a Max Effort set, you are supposed to get as many reps as you can!)

Weighted Ring Dips – 4 Sets 6-8 Reps
*Scale down is weighted dips on boxes,  dips on boxes, push-ups on boxes

Conditioner: For TIme  18-15-12-9-6-3
-Shoulder to Overhead (135,95)
-Burpees

 

9/29 WOD

Congrats to Aliyah and Lauren for taking 2nd Place in RX Division and Tara and Jen taking 4th in the scaled division this weekend at the Girls on Girls Throwdown… So proud of you guys!!!!

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We will do 1 more strength cycle on our Back Squat, Strict Press, and Deadlift. We will then re-test your max in 4 weeks. You will still be using 90% off your 1 Rep Max, if you didn’t establish a Max, ask the coach what to do. This time around we are adding 10lbs to each set (NOT YOUR MAX OR 90% OF YOUR MAX)

(IF YOUR MAX IS LESS THAN 200LBS, ONLY ADD 5LBS TO EACH SET)

Strength: Back Squat
1×5 @ 45% +10lbs (+5lbs if under 200lb max)
1×5 @ 55% +10lbs (+5lbs if under 200lb max)
1×5 @ 65% +10lbs (+5lbs if under 200lb max)
1×5 @ 75% +10lbs (+5lbs if under 200lb max)
1×ME @ 85% +10lbs (+5lbs if under 200lb max)
(This is a Max Effort set, you are supposed to get as many reps as you can!)

Pull-Ups (use your 5 rep max weight)
6-5-5-4-3

Conditioner: Sally
-Goblet Squats (Red,Yellow)

 

9/27 WOD

Strength: Front Squat 3-3-3-3-3

Conditioner: Team WOD - 12 Mins to complete the following…
5 Rounds of…
Partner 1 - 9 Thrusters (95,65) and 9 Pull-Ups
Partner 2 - 9 Thrusters (95,65) and 9 Pull-Ups

then, with the time left…

-Max Effort Wallballs (20,14)  as a team, any rep scheme goes.

(The First Teammate will complete all 9 thrusters and 9 pull-ups before the second partner goes. Repeat until both teammates have completed 5 full rounds each)

 

9/25 – Bring A Friend Day!

burpees

Deadlift – This week we change the percentages, we are still basing all numbers off of 90%of your 1 Rep Max.

Strength: Deadlift

1×5 @ 55%
1×5 @ 65%
1×5 @ 75%
1×3 @ 85%
1×ME @ 95% (This is a Max Effort set, you are supposed to get as many reps as you can)

Conditioner: For Time – Teams of 2 (1 Person works at a time)
Buy In – 400m Run (Both teammates must be in the gym before you can start working)
-50 Box Jumps / Step Ups
-50 Pull Ups / Ring Rows
-50 Push Ups
-50 WallBalls (20,14)
-50 Burpees
Buy Out – 400m Run (Both teammates must be in the gym for final time)

9/24 WOD

Strength: You Pick (20 Mins)
a) EMOM (Using 50-60% of 1RM) – 1 Hi Hang Clean, 1 Hang Clean, 1 Full Clean
b) Find a 1RM Clean

Stict Pull-Ups – (10 Mins) (Using 5rm band/weight)
6-5-4-4-3

Conditioner: 7 Min Ladder by 2′s
-2 Power Cleans (135,95)
-2 T2B

 

 

9/23 WOD

 

Strict Press – This week we change the percentages, we are still basing all numbers off of 90%of your 1 Rep Max.

Strength: Strict Press

1×5 @ 55%
1×5 @ 65%
1×5 @ 75%
1×3 @ 85%
1×ME @ 95% (This is a Max Effort set, you are supposed to get as many reps as you can)

Weighted Ring Dips – 4 x 6-8reps
*Scale down will be dips on boxes

Conditioner: 6 Rounds
-5 Push Press (135,95)
-10 Hand Release Push Ups
-5 Burpees

9/22 WOD

Big Shout Out to everyone who kicked ass in the Spartan Sprint at Citizens Bank Park this weekend, Way to Represent!!!

spartan-sprint-finish-line spartan-sprint

 

 

Back Squat – This week we change the percentages, we are still basing all numbers off of 90%of your 1 Rep Max.

Strength: Back Squat

1×5 @ 55%
1×5 @ 65%
1×5 @ 75%
1×3 @ 85%
1×ME @ 95% (This is a Max Effort set, you are supposed to get as many reps as you can)

Strict Pull-UpsUsing your 5rm max weight/band
6-5-4-3-3

Conditioner: 5 Rounds (15 Min Time Cap)
-10 Pull-Ups
-15 Goblet Squats (Red,Yellow)
-200m Run

 

9/20 WOD

Skill: 20 Mins – Clean & Jerk (Work up to a heavyish double)
Conditioner: 20 Min EMOM
-2 Power Clean & Jerk (135,95)
-4 Burpees
-6 Russian KB Swings (Red,Yellow)

*If you cannot complete a round, skip the following round and join back in on the round after that.

 

9/18 WOD

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Deadlift – This week we change the percentages, we are still basing all numbers off of 90% of your 1 Rep Max.

Strength: Deadlift
1×3 @ 50%
1×3 @ 60%
1×3 @ 70%
1X3 @ 80%
1xME @ 90% (This is a Max Effort set, you are supposed to get as many reps as you can)

Conditioner: 2 Rounds for Time (Teams of 2, 1 persons works at a time)
-400m Med Ball Run
-50 WallBalls
-50 Pull-Ups
-50 HSPU
-50 T2B
-50 Burpees
-2 Rope Climbs