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

 

 

9/17 WOD

photo

Skill: 10 Min Snatch Drills
Strength: Full Snatch, your choice…
A)Find a heavy single Full Snatch for the day
or
B)12 min emom,Use 50-60% of your 1RM
-3 Full Snatches (focus is on speed and technique, not muscle fucking it)

Conditioner: 21-15-9
-Hang Power Snatch (95,65)
-Box Jumps (24,20)
-Butterfly Situps

9/15 WOD

Today is the last day to order your hoodies or tees, scoop one up while you can!!!!!

Design-samples

 

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
1×3 @ 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)

Weighted RIng Dips:
4x 6-8 Reps

Conditioner:
6 Min AMRAP
-100m Run
-10 Burpees
-10 WallBalls (20,14)

Rest 2 Mins then…

4 Min AMRAP
-100m Run
-10 Burpees
-10 WallBalls (20,14)

 

9/15 WOD

crossfit-dwight-lol-friday

 

 

 

 

 

 

 

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

1×3 @ 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)

Strict Pull-UpsUsing your 5rm max weight/band
6-5-4-3-2

Conditioner: 10 Min Ladder by 2′s
-2 T2B, 2 Squat Cleans (135,95)
-4 T2B, 4 Squat Cleans (135,95)
-6 T2B, 6 Squat Cleans (135,95)
and so on and so forth…

9/13 WOD

For anyone that needs speed ropes we just got a bunch in, scoop them up while you can, $15.

 

Skill: Dubs / Push Press

Conditioner:
6 Min AMRAP
-5 Push Press (135,95)
-10 Box Jumps (30,24)
-20 Dubs

2 Min Rest, then…

5 Min AMRAP
-5 Push Press (115,75)
-10 Box Jumps (24,20)
-20 Dubs

2 Min Rest, then…

4 Min AMRAP
-5 Push Press (95,65)
-10 Squat Jumps
-20 Dubs

 

9/11 WOD

Deadlifts – For the next 8 weeks you will be using 90% off your 1 Rep Max we established last week, if you didn’t establish a Max, ask the coach what to do. So for instance if you Deadlifted 300×1 then you are going to multiply .9 x 300 = 135. So 270 is the number i want you to use for the next 8 weeks. So if your first set is 1×5 @ 45% that means .45 x 270 = 121.5 You would use 120 lbs for 5 reps on your first set.

Strength: Deadlift

1×5 @ 45%
1×5 @ 55%
1×5 @ 65%
1X5 @75%
1xME @85% (This is a Max Effort set, you are supposed to get as many reps as you can)

Conditioner: Death By WallBalls by 2′s
1st min – 2 reps
2nd min – 4 reps
3rd min  – 6 reps
4th min – 8 reps
5th min  – 10 reps
and so on and so forth until you cannot complete the round and move to the next. Score is your last successful round.

9/10 WOD

1. Just as a heads up guys we are switching our Pricing starting next month. Please click HERE to review. There are 2 reasons for this, one is that not we’re not only the cheapest crossfit gym in the area but our rent goes up each year and we have never raised our prices, so this marginal increase is nothing. But the more important reason is there have been a lot of new members joining only to quit after a month or two and this takes us away from giving you “the loyal members who stay with us” more attention because we have to give more to the inexperienced so the are safe and learn properly. So the new pricing system is structured so you commit to being part of our community and aren’t in here because it’s a fad you want to check out. For most of you nothing will change if you commit to a 6 month contract, your credit card will be billed each month for $125. The big change is for those of you who choose not to sign a contract and don’t want to be on auto pay. If you sign for a year you will actually save money each month. So check out the new pricing and decide what option will be best for you. If you have any questions please talk to Matt or Tom. We hope you understand and realize we are the premier fitness facility in Delco, and you are all our family. “Strength Through Community”

2. For those of you with smartphones there is a free app you can download to automatically calculate your weights for this new strength cycle. Search “Wendler Calculator” or “5/3/1 Calculator” all you have to do is enter you 1 Rep Max and make sure the “use 90%” is activated, and it will tell you what to use.

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Strength: 20mins Clean, You have the option to either…
A) 10 EMOM: 3 Full Cleans @ 50% or your 1RM working on perfect form and speed under the bar.
B) 15 mins to work up to a Heavy Full Clean.

then, 10 mins to perform Strict Pull-Ups (using your 5 rep max)
5-5-4-3-2

Conditioner: 10Min AMRAP
-5 Hang Power Cleans (115,75)
-200m Run

9/9 WOD

Hey guys and gals, we are making a limited edition hoodie and tee shirt. Hoodies are $50 and tees are $20 They are pre sale only so if you don’t order it up front you are gonna miss out. The hoodies are the same as last year, american apparel black zip ups (unisex) and the tees are our standard next level tee (mens and womans cuts). We are offering a “limited red edition as well as blue on both the hoodie and tee. There will be a list in the office for you to put your name, size, color, etc. Once you give us your cash you can put your name down. Scoop the coolest gear while you can….

Design-samples

WOD: For the next 8 weeks you will be using 90% off your 1 Rep Max we established last week, if you didn’t establish a Max, ask the coach what to do. So for instance if you Strict Pressed 150×1 then you are going to multiply .9 x 150 = 135. So 135 is the number i want you to use for the next 8 weeks. So if you first set is 1×5 @ 45% that means .45 x 135 = 60.75. You would use 60lbs for 5 reps on your first set.

Strength: Strict Press
1×5 @ 45%
1×5 @ 55%
1×5 @ 65%
1X5 @75%
1xME @85% (This is a Max Effort set, you are supposed to get as many reps as you can!)

Weighted Ring Dips: 6-8 Reps
*Scale downs are as follows – (Weighted dips with elevated feet on boxes / dips on box, feet on the ground, the higher the box the easier the scale.)

Conditioner: 7 Min AMRAP

-Burpees

 

 

9/8 WOD

Hey guys and gals, we are making a limited edition hoodie and tee shirt. Hoodies are $50 and tees are $20 They are pre sale only so if you don’t order it up front you are gonna miss out. The hoodies are the same as last year, american apparel black zip ups (unisex) and the tees are our standard next level tee (mens and womans cuts). We are offering a “limited red edition as well as blue on both the hoodie and tee. There will be a list in the office for you to put your name, size, color, etc. Once you give us your cash you can put your name down. Scoop the coolest gear while you can….

Design-samples

WOD: For the next 8 weeks you will be using 90% off your 1 Rep Max we established last week, if you didn’t establish a Max, ask the coach what to do. So for instance if you Back Squatted 300×1 then you will multiply all % by 270 not 300.

Strength: Back Squat
1×5 @ 45%
1×5 @ 55%
1×5 @ 65%
1X5 @75%
1×5+ @85% (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)
5-4-4-3-2

Conditioner: 9 Min Ladder
-1 Ring Muscle Up (Scale down will be 1 bar muscle up or 1 strict pull up and 1 T2B)
-2 Power Cleans (135,95)
-2 Ring Muscle Up (2 bar muscle ups or 2 strict pull up and 2 T2B)
-4 Power Cleans (135,95)
-3 Ring Muscle Up (3 bar muscle ups or 3 strict pull up and 3 T2B)
-6 Power Cleans (135,95)
-and so on ans so forth….