In teams of 4, complete as many reps as possible in 31 minutes of:

• 200m sandbag run (45/25#)
• Thrusters (155/105#)
• Rope climbs
• Box jumps (30/24″)

WOD Notes: While teammate 1 is running, teammate 2 is completing thrusters, 3 is doing rope climbs and 4 is jumping.  When the runner returns, everyone moves forward one station.  The timing of the rotations is determined by the runner.  The team’s score will be the total number of thrusters, rope climbs and box jumps completed in 31 minutes.

There are 4 levels to choose from. Teams must adhere to the weights/movements specified.

• Level 1 = Men’s Rx
• Level 2 = Women’s Rx
• Level 3 =  25# sandbag, 65# thruster, rope climbs or pull ups, 20″ box
• Level 4 = 15# plate, 35# thruster, rope climbs or PUs or ring rows,  16″ box

Each Level 1 and Level 2 team will have its own rope. Level 3 and Level 4 teams will share ropes (2 teams per rope). If pull ups or ring rows are subbed for rope climbs, every 6 reps counts as 1 rope climb!

Other Notes:

• Walk-ins are welcome, but advance notice is much appreciated! Email or call Nikki or John if you haven’t already let us know you’re attending.
• You can register/donate officially at the 31 Heroes website, HERE. The required donation through the website is $31. You are NOT required to register officially to WOD with us tomorrow!! You can walk in and make a donation of any amount at the box.
• We’re expecing 100+ athletes plus guests. Parking will be limited, so please carpool if possible. Park along Wheatland Street or pull into the gated parking lot.
• Opening announcements and an explanation of the WOD will start at 8:30. Show up any time after 8am.
• Tomorrow is BLOBFEST in Phoenixville, which will close down most of Bridge Street. Please avoid Bridge St, and plan extra time to get to the gym!
• Bring Cash!!! We’ll have 2 vendors on site: Schuylkill Valley Sports (selling Reebok Nanos, lifting shoes, and clothing), and Anita Little Paleo (selling delicious homemade baked paleo goods)
• We’ll also be selling ICA t-shirts and accepting donations for the 31 Heroes Project (CC, check, cash).
• Laura Prell Massage Therapy will have a chair set up for free chair massages!

Heat Assignments: TEAM AND HEAT ASSIGNMENTS ARE SUBJECT TO CHANGE. We will do our best to minimize changes, especially to the early heats. We’ll keep a running list of free agents and use them to form teams as we get walk-ins tomorrow morning. For the current heats/teams, click HERE.

• Any questions? Email ironcrossathletics@gmail.com or call Nikki or John any time. (Okay, not anytime… before 10pm or after 6am please!!)

Find your 3 rep max power snatch

WOD Notes: All 3 reps must be completed within 25 seconds. You MAY drop the bar between reps.

31 Heroes Notes: It’s almost time for our 31 heroes fundraiser and 2nd anniversary celebration! We’re busily working to put together heats. Regardless of what heat you’re in, we’d love EVERYONE to show up for the opening announcements and explanation of the WOD at 8:30am.

Below is the currents schedule for the first 2 heats. THE TEAM AND HEAT ASSIGNMENTS ARE SUBJECT TO CHANGE  right up to Saturday morning, but we will do our very best to not let these 2 heats change. The 10:20 and 11:00am heats are still being filled, and we may have an 11:40 heat depending on how many walk-ins we get Saturday morning.

Heat 1, 9:00am

Heat 2, 9:40am

Split Jerk 1-1-1-1-1-1-1

Then

30 handstand push ups NFT 

WOD Notes:  Compare split jerk to 121226. For the HSPU, pick a depth that’s challenging! Set your target lower than normal or, if you usually do them Rx, try doing deficit.

“2013 Regionals Event 5”

21-15-9 of:

• Deadlift (315/205#)
• Box Jumps (30/24″)

WOD Notes: At this year’s regional, the competitors did WOD 4 (which we did yesterday) and a few hours later, did this WOD. You all got a good night’s rest between the two, but it’ll still be “fun” to see what these two WODs feel like back to back! The deadlifts are meant to be very heavy, but they should NOT exceed 70% of your 1RM. Compare your results to the regionals results here. The fastest time in the world was 3:19.

Community Notes: Happy 5th birthday Aiden!

“Regionals Event 4”

Complete for time:

• 100 wallballs (20/14# to 10′)
• 100 chest to bar pull ups
• 100 pistols
• 100 1 arm alternating DB snatch (70/50#)

WOD Notes:  There was a 25 minute time cap at regionals, we will have a 35 min time cap tomorrow.  The majority of athletes should scale to 50 or 75 reps at each station as needed.  To see how the regionals athletes performed, click here.

Back Squat 5-5-5-5-5

Then

3 rounds for time of

• 10 KB swings (70/53#)
• 10 jumping lunges

WOD Notes:  Feel free to come do today’s workout at 8:00 a.m. barbell club.  Compare back squat to 120831.

Community Notes:  Happy Birthday Natalie!!!

“Isabel”

30 snatches for time (135/95#)

WOD Notes: Isabel is a benchmark WOD. It’s meant to be short and fast, ideally in the sub 10 minute time frame. (The best athletes can do it under a minute!!!) You can choose to squat or power snatch. Either way, it’s NTE 75% of your 1RM. Compare to 120102.

AMRAP in 4 minutes of:

• 5 push ups
• 10 wall balls (20/14# to 10/9′)

Rest 4 minutes

AMRAP in 4 minutes of:

• 5 box jumps (24/20″)
• 10 double unders

Rest 4 minutes

AMRAP in 4 minutes of:

• 5 toes to bar
• 10 air squats

WOD Notes: Each athlete will record 3 scores, one for each AMRAP.

Split Clean 1-1-1-1-1-1-1

Then

30 evil wheels (50 advanced) NFT

“Jackie”

• 1000m row
• 50 thrusters (45#)
• 30 pull ups

WOD Notes:  This was regional event 1.  For results of this year’s regionals, click here.  Compare to ICA results on 111202 and wallball Jackie on 130311.

Community Notes:  Happy Birthday Robbie!!

Note:  Be sure to sign up for the 7:00 tonight for Phil’s first solo coaching class, good luck Phil!

Complete 4 rounds for time of:

• 400m run
• 21 KB swings (53/35#)
• 5R/5L turkish get ups (53/35#)

WOD Notes: Compare to 120225.

Community Notes:  Good luck to Todd V. at the battle of the pike today and Craig on his CrossFit level 1 seminar this weekend!

Front Squat 5-3-3-2-1-1

Then

AMRAP in 5 minutes of:

• 10 front squats (35% 1RM)
• 7 burpee bar jumps

WOD Notes:  Compare front squat to 121229.

AMRAP in 12 minutes of:

• 12 hang power snatch (95/65#)
• 12 push ups

WOD Notes:  The goal is to complete the snatches without a press out at the top.  Any pressing out will be considered scaling.

Teams of 3 complete:

• 5k row

While one person is rowing, the other two will be completing as many reps as possible of:

• box jump overs (20/16″)
• medball cleans (20/14#)

WOD Notes:  Each team member must row at least 1000m.  Break up the work any way you like among team members.  There will be two scores recorded: time to finish the row and total reps completed.

Bench Press 5-3-3-2-1-1

Then

10 rope climbs NFT

WOD Notes:  Compare bench press to 130312.

Rack pulls 2-2-2-2-2-2

And

800m sled drag (20% SDC)

WOD Notes: Rack pulls are deadlifts done with the bar starting from an elevated position. For tomorrow’s WOD we’ll elevate the bars using one 45# plate on each side. Half the class will use the 800m sled drag to warm up and mobilize before lifting. The other half will use it to cool down and mobilize after lifting.

Schedule Notes:  This WOD will be offered at 9:00 and 10:00 a.m. tomorrow but feel free to come in and do it during barbell club at 8 a.m.

Community Notes:  Happy Birthday to Nikki G. and Paul!  Congratulations to Mel on her wedding today!

“Regional Event 3”

30 burpee muscle ups for time (rings set to 88″/82″)

WOD Notes:  The time cap for this WOD was 7 minutes for Regionals athletes. We’ll have a time cap of 21 minutes for tomorrow. For athletes who don’t have muscle ups, the sub for burpee muscle ups is 60 pull ups, 60 push ups, and 60 burpees (break up any way you want).  For a list of competitor results, click here.

Banded Box Back Squat 10×2 (30% bar, 50% band)

Then

4×8 GHR (glute ham raise) from floor

“Regional Event 6”

• 100 double unders
• 50 hand stand push ups
• 40 toes to bar
• 30 shoulder to overhead (160/100#)
• 90′ walking lunge (160/100#, front rack)

WOD Notes: For the Regional competitions, there was a 15 minute time cap. For tomorrow, we will have a 30 minute time cap.  Pick your scales accordingly!  For a list of Regionals results click here.

3 rounds for time of: 

• 30 wall balls (20/14# to 10/9′)
• 400m run with medicine ball

WOD Notes: You must hold the medicine ball throughout the entire workout. There is a 5 burpee penalty if you put the ball down.

Open Gym!

Join us between 8:00 and 11:00 a.m. for Open Gym. You have full access to the gym for 3 hours… to do any workout you want! It’s a great chance to pick a goal and knock it off the board. Other big hitters for open gym are benchmark WODs (did someone say Fran??), hero WODs, max lifts, and the Baseline. If you know what you’re going to do, feel free to post it to comments to find a partner to join you. The world is your oyster!

Reminder:  There will be a muscle up clinic from 10:00 to 10:30 and a kipping pull-up clinic from 10:30 to 11:00.  Please show up earlier than the clinic and get warm/mobile so you are ready to start!

Clean and Jerk 1-1-1-1-1-1-1

Then

EMOM for 6 minutes:

• 2 clean and jerk (80-85%)

WOD Notes: Full squat is NOT required for either the 1RM or the EMOM. Get the weight from ground to overhead any way you can! Compare to 130104.

Check out the demo video below to see a good clean and jerk in slow motion.

Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

• Overhead squat (115/75#)
• Box jumps (24/20″)

Community Notes:  Happy Birthday Garrett!!

Bamboo bench press 15-15-15

Bamboo overhead squat 5-5-5-5-5

Then

Lower yourself to a front lever 10 times

Partner Interval

Complete 20 rounds (10 each) for time of:

• 7 power cleans (95/65#)
• 7 thrusters (95/65#)
• 7 toes to bar (or toes through rings)

WOD Notes:  Partner 1 will complete one full round while partner 2 rests then switch.  Continue until each partner has finished 10 rounds.

Push Jerk 5-5-5-5-5

Then

400m sprint

WOD Notes:  The push jerk must be taken off the floor.

Schedule notes: Tomorrow there is class at 9am and 10am only, but if you want to do this WOD during 8am barbell club you are more than welcome to!

Complete 21-15-9 reps for time of:

• Back Squat (50% of your 1RM)
• KB Swings (70/53#)

WOD Notes: The back squats need to come off the floor, so you’ll lift 50% of your 1RM or whatever weight you can safely clean, press, and place on your back… whichever is lighter!

“CrossFit Total”

• Back Squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1

WOD Notes:  Today’s workout is a CrossFit benchmark.  After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one rep max. Choose your attempts wisely! Your score is the sum of your highest squat, press, and deadlift. If you’re curious, click HERE to read a 2006 CrossFit Journal article about the Total. Compare to 121031.

Additionally, please try to come in 5 to 10 minutes early for a run and some self-guided mobility on any sore areas.  To get the most time possible, our warm up and instruction will be very brief!

Community Notes: Happy birthday Sajan!

Complete 50-40-30-20-10 reps for time of:

• Situps
• Bear crawls (yds)

Perform 5 burpees at the start of every minute.

“Regionals Event 7”

Complete 4 rounds for time of:

• 2 rope climbs
• 100ft sprint
• 4 cleans (225/135 NTE 85%)
• 100ft sprint

WOD Notes:  We will be trying to do all of this year’s regionals WODs over the course of the next two months.  Event 7 was the final event this year.  For a list of the WODs and the world wide leaderboard, click here.

Community Notes:  Congratulations to everyone who completed the Tough Mudder this weekend!  Happy Birthday Hilary!! And, happy belated bday (June 2) to one of our newest members – Ben!

Complete 5 rounds for time of:

• 5R/5L one leg box jumps (20/16″)
• 10R/10L one handed Russian KBS (53/35#)
• 50R/50L one leg single unders

Community Notes: Congrats to Ron on his wedding day!  Also, good luck to the teams at the South Philly Rumble – ICA Team A: Dani, Lindsey, Chamberlain, John.  ICA Team 1: Jenn, Tiana, Phil and Craig.

Reminder: There is no 11 a.m. class today.

Thruster 1-1-1-1-1-1-1

Then

8×50 yd sled drag (40-50% SDC)

WOD Notes:  The thruster must be cleaned off the floor.  The SDC (sled drag coefficient) is your bodyweight plus your 1 rep max deadlift.  Compare thruster to 121108.

Community Notes: Happy birthday Kehl!!!

Partner Interval AMRAP in 15 minutes of:

• 5R/5L DB power snatch
• 10 yd run
• 10 wallballs (20/14# to 10/9′)
• 10 yd run

WOD Notes:  Partner 1 will complete one full round while partner 2 rests, then switch.  Repeat for as many rounds as possible in 15 minutes.  The weight for the DB power snatch should be heavy but consecutive (athletes should not have to put it down).

Banded box back squat 12×2

Then

30 weighted box jumps (24/20″)

“MURPH”

Complete for time:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 squats
• 1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  See a summary of the story of Lt. Michael Murphy here.

WOD Notes: We are performing this hero WOD today in honor of all the men and women who have died serving in the U.S. Armed Forces. The WOD must start and end with the run, but you can split up the pull ups, push ups, and squats as desired. (Most people do 20 rounds of 5 pull ups, 10 push ups, and 15 squats.) This workout calls for a 20# weight vest for guys and 10# for girls, but we have a limited number of weight vests available so they will be first come first serve.

If you plan to do full Murph, it usually takes about an hour.  A good scale for this workout is to complete exactly half of the distances and reps. (800m run, 50 pull ups, 100 push ups, 150 squats, 800m run.) This scale usually takes 20-40 minutes. Compare results to last Memorial Day 120527.

Schedule Notes: We are open from 9:00am-11:30am tomorrow, but we are running the WOD in heats. Please sign up for a time slot and plan on arriving by that time; we’ll kick off the heat about 15 minutes later. The last group will kick off at 10:45. If you sign up for this group, please choose a scale that will allow you to finish by 11:30.

Snatch Balance 3-2-1-1

Snatch 1-1-1-1-1-1-1

WOD Notes:  Compare to 130122. Great video of a slow motion snatch:

Complete 4 rounds for time of:

• 5 muscle ups
• 30 second L-sit hold

WOD Notes:  Scale for muscle ups will be 2 toes to bar and 2 push ups per muscle up.  Make the movements as hard as you can do to simulate the exertion of a muscle up.

Community Notes:  Happy Birthday Jackie T. and Art, this time it’s for real!!

Schedule Note: There will be no 11:00am class next Saturday, June 1. Please plan to attend the 9am or 10am class if you want to WOD that day!

Yay Burpees!

• Beginner: Complete 100 burpees for time
• Intermediate: Complete 150 burpees for time
• Advanced: Complete 200 burpees for time

WOD Notes:  We can scale the number of burpees to 150 or 100 depending on your love of burpees.  There will be a 25 minute time cap on this WOD.  Compare to 111129.

Complete 3 rounds for time:

• 15 thrusters (135/95# NTE 70% 1RM)
• 15 box jumps (30/24″)

Sumo-deadlift 3-3-3-3-3

Then

10 hill sprints

Community Notes: Happy birthday Craig!!!

Memorial Day Note: We split the May 27 Murph WOD into 4 time slots – 9:00, 9:30, 10:00, and 10:30am. Whichever slot you sign up for, plan on arriving by that time and kicking off 15 minutes later. (The 9:00 slot will kick off at 9:15, the 9:30 slot will kick off at 9:45, etc…) The purpose is to relieve congestion and give people a group to start with and push against. The last group will kick off at 10:45. If you sign up for this group, ensure you choose a scale that will allow you to finish up by 11:30.

Complete 3 rounds for time of:

• 75 double unders
• 15 strict pull ups
• 400m run

Community Notes:  Happy Birthday Emily Levy!!

Bench Press 2-2-2-2-2-2

Then

Weighted ring dip 5-5-5-5

Complete 42-30-18 reps for time of:

• Deadlift (135/95#, NTE 40% 1RM)
• Vertical jump (16/12″)

WOD Notes: Anyone figure out the rep scheme? There are a lot of deadlifts today, so be sure to pick a weight where you can execute every lift with perfect form! Do not exceed 35-40% of your 1RM.

Back Squat 3-3-3-3-3

Then

Weighted (barbell) lunge 5×3 (each leg, 50% max squat)

WOD Notes:  Compare to 121112.

3 rounds for time of:

• 400m run
• 21 kettlebell swings (53/35#)
• 12 pull ups

WOD Notes: Helen is a benchmark WOD, and the fastest athletes can finish in under 10 minutes! (Chris Spealler boasts a 6:56!) Compare to 120807.

Clean 1-1-1-1-1-1-1

Then

EMOM for 8 minutes of 2 cleans (70-80%)

WOD Notes:  Compare to 121020.

3 rounds each for time of:

• Kettlebell power snatch 10L/10R (53/35#)
• Wall ball 20 reps (20/14# to 10/9′)
• Pull ups (10 reps beginner, 20 reps advanced)
• Overhead squat 20 reps (65/45#)

WOD Notes:  Each round should be hard and fast! You’ll get a few minutes to recover between rounds. Pick weights and rep schemes that will allow you to minimize your breaks. (Translation: try to do each movement consecutively!)

Other Notes: We need a final headcount for CrossFit Rage’s first anniversary celebration. It’s next Saturday May 18th. Read the details HERE and post to comments if you’re in!!

25-20-15-10-5 of:

• Push up (Men’s Rx = clapping)
  
• Sit up
• Hang Power Clean (95/65#)

One rope climb after each round

WOD Notes:  Compare to 110921.

Overhead Squat 5-5-5-5-5

Then

Max consecutive wallballs (20/14# to 10/9′)

WOD Notes:  Compare to 130108.

Run 5k for time

WOD Notes: Start by re-reading this post on cherry picking, then come join us tomorrow for a beautiful spring run! The 5k will be  6 laps of our 800m course plus a 200m run. Compare to 121003. We’ll have several options to scale/modify this WOD: (1) Up to 5 people per class may sub a 5k or 2k row; (2) Scale to a 1 or 2 mile run as needed.

Community Notes:  HUGE congratulations to Kevin and Sara who got engaged over the weekend! We couldn’t be happier for you!!

AMRAP in 18 minutes of:

• 50 double unders
• 20 front squats (95/65#)
• 10 ring dips

Community Notes:  Good luck to T on her first strongwoman competition this weekend!

Shoulder Press 8×3 (80-85% of your 1RM)

Then

Tabata partner leg tosses

Note:  Today is the first Friday 12:00 class!

Community Notes: Happy Birthday Laurie!!

Complete 2 rounds for time of:

• 20 KB swings (70/53#)
• 30 toes to bar
• 800m run

Complete 5 rounds for time of:

• 3 cleans (205/135#, NTE 85% 1RM)
• 10 burpee pull ups

WOD Notes: Remember, if it doesn’t say “power” in front of it… it requires a full squat! This WOD is adapted from a main page WOD posted 130331.

Deadlift 2-2-2-2-2-2

Then

400m sled drag (25-30% SDC)

WOD Notes:  The SDC, or sled drag coefficient, is your body weight plus your 1 rep max deadlift.

Max height box jump

Then

Front Squat 5-5-5-5-5

WOD Notes: Compare box jump to 121212.  Compare front squat to 121121.

Community Notes: Happy Birthday to one of our newest members – Angie!

AMRAP in 11 minutes:

• 100m run
• 3 thrusters (95/65#)
• 100m run
• 6 thrusters 
• 100m run
• 9 thrusters…

WOD Notes:  Compare to 120829.

EMOM for 15 minutes of:

• 2 snatches (full squat, 80-85% max) 

WOD Notes:  If you have not developed the ability to pull yourself under the bar into a full squat, you can scale to power snatches and do FOUR each minute.  Whether you are squat or power snatching, pick a weight where there is NO PRESS OUT!!  On every snatch you should transition quickly under the bar, and land with your arms already straight.

Community Notes:  Happy Birthday Jess V!!

Teams of 3, with 1 athlete working at a time, complete:

• 60 handstand push ups
• 90 burpees
• 120 pull ups
• 150 KB swings (53/35#)
• 180 sit ups

WOD Notes:  The movements can be done in any order, and you can break up the movements any way you want.  Be creative and go fast! (Ideas – 1. Complete as written, 2. Complete backwards, 3. Break into 2 or 3 rounds…) It is NOT expected that each team member contributes equally. If someone is really good at a movement, let them take extra reps! If you need a break, reach out to a teammate for help.

“Nasty Girls”

Complete 3 rounds for time of:

• 50 air squats
• 7 muscle ups
• 10 hang power clean (135/95#) *NTE 70% of your 1RM HPC or PC

WOD Notes: Compare to 120423.

“Cameron”

• 50 walking lunge steps
• 25 chest to bar pull ups
• 50 box jumps (24/20″)
• 25 triple unders
• 50 back extensions
• 25 ring dips
• 50 knees to elbows
• 25 2-fer wallballs (20/14# to 10/9′)
• 50 sit ups
• 5 rope climbs

WOD Notes:  U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. This Hero WOD was posted to the CF mainpage on 120326.

We will be substituting banded good mornings for the back extensions. A few people each class may be able to use the GHD. There will be a 40 minute time cap on this workout. Scale movements as needed, and if you are worried about the time cap consider doing 25 of every movement.

Parking Notes: We hear the baseball field is going to be really busy tomorrow. Remember you are always welcome to park in the gated parking lot and enter the warehouse through the side of the building.  We recommend not parking along the fence directly next to the field, as baseballs have been hit over the fence in the past..

Banded Box Back Squat 10×2 (60% on bar, 20-30% in bands)

Then

Complete 4 rounds for time of:

• 200m sprint

• 10R/10L DB hang power snatch (35/25#)

Community Notes: Congrats to Tiana, who is finishing up her training as a coaching intern! She will run her first solo class this upcoming Tuesday at 5:00pm. Come on out and support her! (But be sure to register since we know it will fill up fast!)

Event Notes: If you are attending CrossFit Del Val’s 2nd Annual Dog Day Afternoon this Saturday, click HERE for final details.

Complete for time:

• 400m run
• 21-15-9 of kettlebell swing (70/53) & toes through rings
• 400m run

Push Press 5-5-5-5-5

Then 

10 minutes of double under or triple under practice

Notes:  Happy Birthday Tanner!!

Congrats to Jenn, Jimbo and T for competing at CrossFit West Chester on Saturday!  They took 5th, 8th and 10th place respectively!

“The Baseline”

Complete for time:

• 500m row
• 40 squats
• 30 situps
• 20 push ups
• 10 pull ups

Rest approximately 2-4 minutes and repeat for a total of 2 rounds, 3 advanced.

WOD Notes:  Compare to 120421 or 120703.