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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Wednesday 10/11

Tuesday, 10 October 2017 09:32

 

 

Today:

Wendell Deadlift Week 2 round 2

-Adding 10lbs to your max recalculate your 90%

1 x 5 65%, 1 x 5 75%, 1 x 5+ 85%

 

8 min AMRAP

2 Power Cleans (165/115)

4 Push-ups 

6 Alt Pistols (scale to elevated step back lunges 6-8")

 

-Low reps, time to step on the gas and try to hold it for 8 minutes.  Scale accordingly.  Goal is 10+ rounds 

 

7 Min AB-RAP- Bringing it back with a twist 

Hollow Rocks

-every time you break perform 10 plank swimmers. In plank position raise R arm L leg=1 

 

Bootcamp:

Cycle through for 15 minutes:

10 Single Leg RDL (5/5)

10 Alternating Bottoms up KB press (5/5)

10 Single Arm Ring Rows (5/5)

:15 weighted 6" hold

 

8 min AMRAP

10 KBS 

10 Push-ups

10 Lunges 

 

7 min AB-RAP

Hollow Rocks

-every time you break 10 plank swimmers (Raise R arm L leg=1) 

 

 

 

Tuesday 10/10

Monday, 09 October 2017 08:32

 

Today:

16 min ALT EMOM:

1) 5-8 Weighted Strict Pull-ups (make these challenging enough to where you use about :45 of the minute to get 5-8, scale the assistance down to 1-2 at a time or focus on the negative)

2) Banded Abduction + Adduction 8-10 reps per movement per leg 

3) Pinch Grip plate hold: goal is minimum :30 per round

4) L-Sit (or knee tuck) :30 total in the min or 4 attempts 

 

Another for total reps:

5 rounds

2 minutes per round

250m Sprint 

Max Burpee Bar Muscle-ups with remaining time (scale to GI Janes) 

1 min rest 

 

Bootcamp:

16 min ALT EMOM:

1) 5-8 Strict Pull-ups (or 5-8 negatives)

2) Banded Abduction + Adduction 8-10 reps per movement per leg 

3) Pinch Grip plate hold: goal is minimum :30 per round

4) L-Sit (or knee tuck) :30 total in the min or 4 attempts 

 

For Reps:

5 rounds 

250m Run

Max Burpee Pull-ups with remaining time

-rest 1 min between rounds

 

 

Monday 10/9

Sunday, 08 October 2017 06:58

 

 

 

Maureen's Birthday is this Friday! Be sure to wish her a Happy Birthday when you see her this week. 

 

I was so excited that she told me it was her birthday (everyone else has pretty much stopped after I made the Bday wods) that when she asked to do a workout. I said yes.

 

This is a friendly reminder for everyone to PLEASE RESERVE a spot in class.  Starting today every class the coach will be checking in everyone, it will make life a lot easier for us if your name is already in the box and we can just hit the check.  If you have a hard time logging in please let me know

 

Today:

Remember for the next 3 weeks take your original FS and DL max and add 10lbs. Then recalculate your 90%

1 x 5 65%, 1 x 5 75%, 1 x 5+85%

 

"Fight Gone Bad"

3 Rounds for total reps

working 1 minute at each station

Wallballs (20/14)

SDHP (75/55)

Box Jumps (20)

Push Press (75/55)

Cal Row

 

1 min rest between rounds

 

Bootcamp:

10 minute AMRAP

.25 mile bike

5 Burpee box overs

10 Ring Rows

15 weighted sit-ups

20 Hello Dollies

 

"Fight Gone BAd"

1 min at each station for max reps

3 total rounds

Wallballs

KB SDHP

Box Jumps

DB Push Press

Cal Row

 

1 min rest between rounds

Saturday 10/7

Thursday, 05 October 2017 09:13

 

Suffer Saturday:

4 Rounds for time:

10 OHS (75/55)

15 Burpee Box Jumps (24/20)

10 Ring Dips 

 

After each round perform: 2 rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

@25:00 mark 400m Farmers Carry (55s/35s)

 

 

10am

Your choice on which complex you want to work on:

Low Hang Clean + Hang Clean + Jerk 

or 

Low Hang Snatch + Hang Snatch + OHS 

5 sets working towards a heavy complex 

 

7 min AMRAP

5 GI Janes

10 Single arm KB Thrusters (55/35) (5/5)

20 Double unders (30 singles)

 

rest 5 minutes 

 

7 Min AMRAP

4 DB Snatch L + 4 DB OH Lunge L (50/35)

4 DB Snatch R + 4 DB OH Lunge R (50/35)

10 Box Overs (30/24)- any way any how

 

 

Friday 10/6

Thursday, 05 October 2017 08:57

 Just a heads up, Coach Bill is away for the month of October with training.  Coach Kate has taken over the Saturday morning 9am class and it will be called Suffer Saturday:) 

 

Today:

There have been a lot of great workouts since 8/4 today is your chance to make up any of those you missed.  

Also use the beginning portion to make up any of the Wendell lifting you missed this week.

 

Here were some of my favorites 

8/11, 8/14, 8/21, 8/22, 8/25, 9/1, 9/11, 9/18, 9/19, 9/26, 9/29

 

Bootcamp:

For Time:

15 Man Makers 

30 Weighted Russian Twists 

45 Lateral Burpees over plate

60 Double Unders (120 singles)

750m row

60 Double unders (120 singles)

45 Lateral burpees over plate 

30 Weighted Russian Twists 

15 Man Makers 

Thursday 10/5

Wednesday, 04 October 2017 13:43

Today:

3-4 Sets

Single arm bottoms up KB press x 5-8 reps (do non dominant arm first each round to set your reps)

Barbell Bicep curls x 10-12

Banded Tricep ext. x 15

 

3 Rounds for time of each:

New round every 7 minutes

30 V-ups

25/20 Cal Bike OR 35/27 Cal Row*

20 Hang Clusters (45/35) (BC use DB)

150m Sprint

 

*1 round minimum for everyone on the bike

 

Wednesday 10/4

Monday, 02 October 2017 08:43

 

 

Today:

Wendler DL week 3

1 x 5 75%, 1 x 3 85%, 1 x 1+ 95%

-after this week we will add 10lbs to your max deadlift number and recalculate your 90%

 

CrossFit Team Series Event 5

10 min AMRAP

3 Burpee Box Jump Overs (240/20)

3 Deadlifts (225/155)

6 BBJO

6 DL

 

Climb by 3s.

 

For this workout it is meant to be with a partner,  If you chose to partner up. You must synchronize your burpees (chest on the ground at the same time) AND your Deadlifts (lock out at the same time) 

 

You may also do this workout solo, partner is preferred though:)

 

1 min kneeling split 

1 min pigeon pose on box

1 min banded hamstring x 2

 

Bootcamp:

15 minutes to cycle through:

10 weighted hip thrusts 

10 Banded Lateral steps each direction

20 Plank Swimmers (in plank raise R arm L leg =1)

 

 

10 min Ladder

3 Burpee Box Overs

3 KB SHDP

6 Burpee Box Overs

6 KB SDHP

 

etc.

 

 

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