Complete 3 rounds for time of:

• 5 two-fer muscle ups
• 10 two-fer snatches (95/65#)
• 15 two-fer wallballs (20/14# to 10/9′)

WOD Notes:  To see demo videos of these movements as well as results from the last time we did this WOD check out 111024.

 Complete 5 rounds for time of:

• 3 power cleans (90% 1RM)
• 10 pull ups
• 15 box jumps (24/20″)

WOD Notes: The power cleans should be heavy! If you don’t have a recent 1RM, pick a weight where you can keep good form, but you can only do one rep at a time.

Community Notes:  Happy Birthday Frank!

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

• Medball clean (20/14#)
• Medball floor to overhead (20/14#)

WOD Notes:  The medball cleans must go through a full squat but the floor to overhead does not require a squat.

Bench Press 1-1-1-1-1-1-1

Then

Complete for time:

• 150 ball tosses (20/14# to 10/9′)

WOD Notes:  A ball toss is the same as a wallball but without a squat.  A slight bend in the legs is acceptable to create more force on the ball.  Compare bench press to 120402.

Complete for time

• 25 handstand pushups
• 25 hang power cleans (115/75#)
• 25 wallballs (20/14# to 10/9′)
• 25 pullups
• 25 kettlebell swings (70/53#)

Any time you break a set complete 1 rope climb before continuing 0n.

WOD Notes:  The goal for this workout is to complete each exercise unbroken (i.e. try to complete all 25 pull ups without coming off the pull up bar, or all 25 HPC without putting the bar down).  Any time you break a set, you must complete 1 rope climb before continuing on. We will help each athlete choose appropriate scales… but don’t make it too easy! We expect everyone to have to complete at least some rope climbs.

Community Notes:  Happy Birthday Momma Sieller!!!!

Banded Deadlift 10×1 (50% 1RM deadlift)

Then

Complete 5 rounds not for time of:

• 5 zercher deadlifts (20-30% 1RM deadlift)
• 10 V-ups

Community Notes:  Happy Birthday Phil!

“Cindy”

AMRAP in 20 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

WOD Notes:  This is one of the more famous CrossFit benchmarks and is a great test of muscular endurance.  It will be fun to see how far people have come!  Compare to 110816.

Overhead Squat 1-1-1-1-1-1-1

Then

One arm overhead kettlebell carry – 5 sets

WOD Notes:  One kettlebell carry is taking the kettlebell down the gym in one hand and back in the other. The goal is to work you way up in weight and find the heaviest KB you can carry down and back. Compare overhead squat to 120402.

AMRAP in 4 minutes of:

• Power clean and jerk (135/95# NTE 75% 1RM)

Rest

AMRAP in 4 minutes of:

• Burpee pullups

WOD Notes:  Score will be the number of reps from both WODs added together.  Half the class will begin with clean and jerks and the other half will begin with burpee pullups.

Community Notes: Congrats to Tiana and Miranda for completing their Level 1 CrossFit certifications this weekend!

Dirty Thruster 1-1-1-1-1-1-1

Then 

Complete for time:

• 500m row
• 25 DB clean and thruster (45/25#)

WOD Notes:  Why is the thruster dirty?  Because it needs to be cleaned off the floor!  Compare thruster to 120427.

Mrs. Spence

Complete for time:

• 25 toes to bar
• 50 hand release push ups
• 75 walking lunge steps
• 100 double unders
• 75 sit ups
• 50 deadlifts (135/95# NTE 40% 1RM)
• 25 burpees

WOD Notes:   This is designed to be a short “chipper” style workout and is meant to be finished in under 20 minutes.  As usual, we can scale exercises and number of reps to fit that time domain.  Intensity is the key to fitness so move fast!

Push Press 3-3-3-3-3-3

Then

Handstand work:

• Beginner – 2 minutes total hand stand hold on wall
• Intermediate – 1 minute total hand stand hold on floor
• Advanced – Hand stand walk 30 mats

WOD Notes: Compare push press to 120221.

“Helen”

Compete 3 rounds for time of:

• 400m run
• 21 KB swings (53/35#)
• 12 pullups

WOD Notes:  Compare to 111112.

Partner Interval – AMRAP in 15 minutes of:

• 10 one-arm dumbbell snatch, alternating arms (80/50#)
• 60m shuttle sprint

WOD Notes: Partner 1 completes one full round while partner 2 rests, then switch. Score is the total number of rounds completed in 15 minutes.

AMRAP in 31 minutes

• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

This is a Partner WOD. Partner #1 will perform the work listed above, while partner #2  runs 400m with a sandbag (45/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps.

WOD Notes: This WOD was created to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. For more information on the 31 Heroes Workout and Fundraiser, click HERE. Donations are appreciated and we’ll be set up to accept cash, check, or credit card. Thanks in advance for your support!

Scaling Notes: Partners must share a thruster bar, but can pick any weight they want. Make it challenging! We’ll have several box height options as well. The sub for rope climbs will be 31 pull ups. (Yes, each round!) Bands of all sizes are available.

Schedule Notes: Registration starts at 8:30am, opening announcements at 9:00am, and first WOD heat at 9:20am. Heats will be every 40 minutes until all athletes have completed the WOD. Heats will be filled in the order of athlete arrival.

Anniversary Party Notes:  At 11:30am we’ll roll into our 1 Year Anniversary Celebration! We’ll have a pig, pizza, beer, and snacks for all to enjoy. Stick around after your WOD and celebrate with us!

Max height box jump

Then

Banded front squat (no box, regular stance) 10×2 (50-60% 1RM)

Compare box jump to 120228.

3 rounds for time of:

• 30 (squat) cleans (95/65#)
• 15 ring rows

Community Notes: Happy birthday ICA! If you’re still looking for a partner for Saturday’s 31 Heroes WOD, talk to Nikki or John or check the sign up sheet outside the box. 4 days to go!

Complete for time:

• 10 muscle ups
• 100 push press (75/55#)
• 1 mile run

WOD Notes:  Scale for muscle ups will be jumping muscle ups or 2o pullups and pushups.

Deficit Deadlifts 8×2 (75% 1RM deadlift)

Then

Max weighted pushup

WOD Notes:  The deadlifts will be performed with an athlete’s feet on top of a 45# plate and the bar resting on the floor.  To find a max weighted pushup, we will continually add plates to your shoulder blades until you can no longer complete a push up.  Rest as needed between attempts.

“Annie-einnA”

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

• Double unders
• Situps

Front Squat 1-1-1-1-1-1-1

Then

10 hill sprints

WOD Notes:   Compare front squat to 120501.  Which hill you ask?  Oh, wouldn’t you like to know…

Note: Happy Birthday Brendan Dougherty!

Strongman AMRAP

• Tire flips (big/small)
• Rope climbs 
• Keg ground to overhead (135/75#)
• Medball/plate crunches (20 +25# men / 14+15# women)

2 minutes at each station, for 2 full rounds. Rest 30 seconds between stations.

WOD Notes:  A medball/plate crunch consists of doing a crunch with a medball held between your ankles and a plate held above your head.  Tap the two objects together. We picked up this gem at a strongman competition in May. More explanation to come during class!

Community Notes: It’s about time we revamp our playlist, don’t you think? Please help us out!! If you have recommendations for songs you’d love to work out to, leave a comment with the title/musician/etc. The more the better! We’ll download the new tunes and get you a rocking new playlist soon.

Schedule note: Tomorrow we offer classes at 9:30am and a 6:30pm, in addition to the regular 6:15am, 4:30pm, and 5:30pm. Lots of chances to come WOD!

“Kelly”

5 rounds for time of:

• 400m Run
• 30 box jumps (24/20″)
• 30 wallballs (20/14# to 10/9′)

WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this in the low 20 minute range, but it is more often in the 30-40 minute range. We will have a 40 minute time cap; please scale accordingly!  A GREAT scale for this WOD is to do 3 rounds instead of 5. We strongly recommend this for all beginners. Another scaling option is to do 1/2 reps of box jumps and wall balls.  Compare to 110912.

Notes:  Today will be the first Tuesday 6:15 a.m. class!

Take 20 minutes to find your 1RM snatch 

Then

1 snatch on the minute for 15 minutes at 85-90% 1RM

WOD Notes: Compare 1RM snatch to 120410.

Schedule Notes: Our 9:30am class starts today!

Complete for time:

• 25 burpees
• 21-15-9 of front squat (125/85#) and pull ups
• 25 burpees

WOD Notes: The workout is a 21-15-9 sandwiched by a 25 burpee buy-in / cash-out. The front squat weight should not exceed 50% of your 1RM front squat.

Schedule Notes: Remember we are adding a 9:30am class to the schedule (on Mondays, Wednesdays, and Fridays) beginning this upcoming Monday! The Tuesday 6:15am and Wednesday 6:30pm also start next week.

Banded box back squat 12×2

Then

Sprint work:  4 x 100m dash

WOD Notes: For the sprints, start at the 400m turn-around and sprint as fast as you can to the 200m turn-around. Walk back to recover, then repeat. These sprints will not be timed but should be 100% efforts.

[youtube http://www.youtube.com/watch?v=924uWscTEd0]

AMRAP in 16 minutes of:

• 15 hang power clean (95/65#, NTE 55% 1RM clean)
• 30 double unders

WOD Notes: Athletes- use a hook grip! Coaches – feel free to assign a burpee penalty. 🙂

Community Notes: On August 4th, after the ICA anniversary party / fundraiser, we (John and Nikki) are having a post-wedding get together at our house, and all ICA members are invited! It’s going to be a pot-luck style gathering, so please bring your favorite food and drinks to share. Show up anytime after 6pm. (Let us know if you plan to attend, and if you need directions!)

With a partner, complete 12 rounds (6 each) of:

• 12 box jumps (24/20″)
• 9 thrusters (95/65#)
• 6 push ups

WOD Notes: This will be an interval style workout in which one partner will complete a full round and then the second partner will complete a full round.   Partners continue alternating until 12 total rounds have been completed. Choose your box jump height and thruster weight appropriately – you should be able to move through these movements FAST!

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

WOD Notes:  Compare to 120326. Remaining time can be spent working on accessory work of your choice  (pushups, ring dips, ab work etc.) Check out the list hanging by the plastic bins if you need ideas!

Community Notes:  Happy Birthday Mickey!

Deadlift 3-3-3-3-3

Then

50 toes to bar (not for time)

And

5 rope climbs (10 advanced)

WOD Notes:  Deadlifts should be “touch and go”.  Dropping the bar OR resetting your grip at the bottom counts as a failed attempt.  Control the downward motion to help to drill form and keep a tight core. Compare 3RM deadlift to 120303.

Complete 4 rounds for time of:

• 20 unbroken kettlebell swings
• 20 wallballs (20/14#)
• 100m farmer’s carry (25/15# plate each hand)

WOD Notes: KB weight can be anywhere from 18# to 70#; choose the heaviest KB that you can swing 20 times unbroken each round.  If you put the KB down before you hit 20 reps, start back at 0.  The plates on the farmer’s carry should be gripped from the edge (not from the hole in the center or from the bottom!) and can be picked up and dropped off in the warehouse.

Complete for time:

• 400m run
• 100 double unders
• 400m run
• 75 box jumps (24/20″)
• 400m run
• 50 pullups
• 400m run
• 25 overhead squats (65/45#,  NTE 50% 1RM)

Back squat 1-1-1-1-1-1-1

Then 

Tabata KB goblet squat (53/35#) and tabata situps

6-5-4-3-2-1 for time of:

• Bear complex (115/75#)
• Muscle ups

3 x 800m run

And

1 x 400 m sled drag (~20% 1RM deadlift)

WOD Notes:  This WOD will be run in four 7-minute rounds. Once you finish your run/drag, you have the remainder of the 7 minutes to rest and recover. All athletes start together each round. Take turns on the sleds, some people will pull in round 1, some in round 2… etc. Try to do the sled drag  unbroken! See 120424 for the weight you used last time we did an unbroken 400m sled drag.

Squat clean 3-3-3-3-3

Then

100 slamballs for time (20/14#)

WOD Notes:  The squat cleans should be “touch and go” with no resting on the floor or shoulders.  Ideally it should take less than 20 seconds to complete the 3 lifts each set.  To see an excellent example of this workout performed, check out games qualifier Aja Barto here.

Community Notes:  Happy Birthday Natalie!

Before splurging at your July 4th BBQs, come join us today between 8:30 and 11:30 a.m. for a free open gym.  Guests and visitors are welcome! You can do any workout you’d like.  If there is a goal you would like to attempt this would be a great day to go for it!  If you need suggestions on a workout see a coach.

4 minute AMRAP of the Baseline:

• 500m row
• 40 squats
• 30 situps
• 20 pushups
• 10 pullups

Then 

Banded box back squat 12×2

WOD Notes:  The AMRAP will test how far an athlete can make it into the baseline in 4:00.  The goal is to see how hard you can push yourself knowing that this benchmark WOD is going to end in a short time frame.  If you finish, you do not need to go back to the rower.

Complete for time:

• 30 clean & jerk (115/75#)
• 30 burpees
• 30 floor press (115/75#)
• 30 toes to barbell
• 30 sumo-deadlift high pull (115/75#)
• 60m overhead walking lunge (45/25#)

Shoulder press 1-1-1-1-1-1-1

Then 

1 mile run (not for time)

And 

30 ring dips (50 advanced)

WOD Notes:  The mile run in this workout is designed to get you thinking about running and running form.  There will be no stopwatch or clock to make you want to run faster but you can certainly run fast if you like!  Compare shoulder press to 120106.

Complete 21-15-9 reps for time of:

• Deadlift (295/195# – NTE 75% 1RM)
• Burpee box jumps (24/20″)

“Angie”

Complete for time:

• 100 pullups
• 100 pushups
• 100 situps
• 100 squats

Snatch grip deadlift 5-5-5-5-5 

Then

3 minute max distance partner prowler push (~40% 1 RM deadlift)

And

40 HARD sledge hammer swings (20R/20L)

WOD Notes:  The partner prowler pushes involve two people trading off as often as needed for 3 minutes to get as far as you can.  Deadlifts are not meant to be excessively heavy but instead are designed to help with the first pull of the snatch.  

“Randy”

Complete for time:

• 75 power snatches (75/55#)

Overhead Squat 10-10-15

Then

Timed 800m run

Compare 800m run to 120217.

WOD Notes:  The goal on the overhead squats is to find a 15 rep max.  The two sets of 10 should be at lighter weights to warm you up to the true 15 reps.  In CrossFit, a mark of an elite athlete is when they can overhead squat their body-weight 15 times.  To see Nicole Carroll (for whom the workout “Nicole” is named) take on the task, click here.

Complete a 4 minute AMRAP at each station:

• Double unders
• Kettlebell swings (53/35#)
• Row (10 meters = 1 rep)
• Box jumps (24/20″)

Rest 3 minutes between each exercise.

Community Notes: Happy birthday to Meghan Rosser and Dad (Steve Warnek)!

Complete for time:

• 30 back squats (155/105#)
• 200 m run
• 20 back squats 
• 400 m run
• 10 back squats 
• 800 m run

Thruster 3-3-3-3-3

Then

In partners:

• 150 wallballs (20/14# to 10/9′)
• Pushup holds

Compare thruster to 111226

WOD Notes:  For the wallballs, one partner holds the pushup position while the other is completing wallballs.  Wallballs may only be completed while one partner is in the pushup position.  Partners may switch as many times as necessary to complete 150 wallballs.  The thrusters will be cleaned from the floor to start the lift.

In groups of 3 (2 advanced), 1 person working at a time, complete:

• 50 wall climbs
• 200 toes to bar
• 200 abmat back extensions
• 200 bear sliders (6′ mat = 1 rep)

WOD Notes:  The exercises in this workout may be completed in any order.  Teams can go through sequentially or they can break it into smaller sets. For example, 5 rounds of 10 wall climbs, 40 T2B, 40 back extensions and 40 sliders would complete all the required reps.

Zercher Box Squat 12×2 

Assistance:

• 800m unbroken sled drag (20% of 1RM deadlift)
• 50 toes through rings

Complete 5 rounds for time of:

• 5 shoulder to overhead (185/125#)  NTE 75% of 1RM Jerk
• 10 box jump overs (24/20″)
• 1 rope climb
• 200 meter dash

Bamboo bench press 10-10-10

Then

Bench press 3-3-3-3-3

WOD Notes: The bamboo bench press is for warm up, not for max weight. The 5 sets of 3 bench press are for max weight! Compare to 111222.

“Fran”

21-15-9 of thrusters (95/65#) and pull ups

WOD Notes: Compare to 120208 or 110928 (or check their respective make up days)

Community Notes: Only 1 more day until our Running Form Workshop with Tim Pappas! It will be held Wednesday night from 6:30-8:30pm. We have 10 athletes registered with room for 4 more. To sign up, go to MindBody and click on the “Seminars” tab. Remember this seminar is usually $40 but is being subsidized by ICA for our members, so the cost for you is only $30. Take advantage of this great deal and learn from the best!

AMRAP in 18 minutes of:

• 30 consecutive double unders
• 15 consecutive kettlebell swings (53/35#)

WOD Notes: For today’s WOD,  each set of DU and KBS must be unbroken. If you complete 28 DU and trip on number 29, you have to start that set again! We will scale the number of reps for each person; pick a number that you can easily hit when you’re fresh, but is a challenge when you get tired. For advanced athletes, remember you can always scale UP as well…

“Hope”

Complete 3 rounds of the following, with 1 minute at each station. There is a 1 minute rest between rounds. Your score will be the total number of repetitions completed.

• Burpees
• Power snatches (75/55#)
• Box jumps (24/20″)
• Thrusters (75/55#)
• Chest to bar pullups

Sumo Deadlift 1-1-1-1-1-1-1

Then

1,000m row for time 

And

Partner leg tosses 5×15

Front Squat 5-5-5-5-5

Then 

30 weighted box jumps (not for time)

WOD Notes: Compare weighted box jumps to 110413

Community Notes: Happy birthday Gil! We hope to see you back here soon!

Weekend Notes: We’re looking for a final count for this Saturday’s CrossFit for Hope fundraiser in Manayunk, so we can let CrossFit 215 know how many to expect. Please leave a comment if you plan to attend and we’ll take care of registering everyone! CF 215 is also looking for judges and volunteers, so if you’re willing to help out let us know and we’ll pass your name along. For anyone who wants to drive themselves, the address is: Starfinder Foundation, 4015 Main Street, Philadelphia, PA 19127.

In pairs, complete 12 rounds (6 each) of:

• 5 hand stand pushups
• 7 deadlifts (225/155#)  NTE 60% 1RM
• 9 burpees

WOD Notes:  This will be an interval style workout in which one partner will complete a full round and then the second partner will complete a full round.   Partners continue alternating until 12 total rounds have been completed.

Other Notes: There are only 6 spots left for Tim Pappas’s Running Form Workshop; reserve your spot today! The workshop will take place at ICA on Wednesday June 13th from 6:30-8:30pm. You will learn and practice POSE running techniques, which will help you run more efficiently. Whether you’re a runner looking to get faster, or you absolutely dread the running part of a WOD, this workshop is for you! To register, go to MindBody and click on the “Seminars” tab. The cost is $30.

Coach Plentus from CrossFit KOP is offering an intensive, 3-hour workshop on the Clean & Jerk this Sunday from 3pm-6pm.  During the clinic, you’ll learn a detailed breakdown of this famous Olympic lift and get personalized feedback on your form, including a video analysis of your C+J to analyze it in slow motion. All levels of experience are welcome. Email chris@crossfitkop.com to reserve your spot. The cost is $50.

“Elizabeth”

For time, complete 21-15-9 of:

• Squat Clean (135/95#)
• Ring dips

WOD Notes: Elizabeth is a benchmark WOD that requires a full squat clean. The weight you choose should not exceed 70-75% of your 1RM squat clean. If you power clean, you must immediately follow with a front squat to “Rx” this today.

Compare to 110803.

Complete 4 rounds for time of:

• 400m run
• 25 kettlebell swings (53/35#)
• 15 pushups (25 advanced)

Hang Power Snatch 1-1-1-1-1-1-1

Then

AMRAP in 8 minutes of:

• 200m run
• 15 hang power snatches (50% 1RM)

WOD Notes:  AMRAP in 8 minutes means you will have 8 minutes to complete as many rounds as possible of the two movements.   The score is total rounds completed.

Un-banded box back squat 12×2

Then

200 m walking lunge for time

WOD Notes:  The box squats should be around 60 to 70 percent of your 1 rep max and should be done for speed.

In groups of 2, with one person working at a time, complete 10 rounds of:

• 15 box jumps (24/20″)
• 10 wall balls (20/14# to 10/9′)
• 5 power clean & jerk (135/95#, NTE 70% 1RM)

“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: This is a hero workout, and if you couldn’t already tell, it’s a doozy! We’re performing it today in honor of all the men and women who died serving in the U.S. Armed Forces. This workout calls for a 20# weight vest for guys and 10# for girls, but only wear the vest if you know you can finish! We have a limited number of weight vests available. 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.

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.) Compare half Murph results to 111015 (or check that week’s make up night)

Schedule Notes: There is ONE CLASS ONLY today – at 10:00am. See you there!

Complete for time:

• 30 wall ball (20/14# to 10′)
• 20 burpees
• 10 toes to bar
• 5 rope climbs
• 10 toes to bar
• 20 burpees
• 30 wall balls

WOD Notes: Rx today requires men and women to both shoot to 10′  for wall balls.

Class Notes: Remember there is no 10am WOD today! Join us for the 8am barbell club or 9am class.

Push Press 5-3-3-2-1-1

Then

For time complete 10-9-8-7-6-5-4-3-2-1 of:

• Push press (50% 1RM)
• Sit ups

WOD Notes: Compare push press and short metcon to 111115 (or if it’s not there, check that week’s make up day!)

Community Notes: Happy Birthday Chris Rieser!

Schedule Reminder: Due to the holiday weekend, this Saturday there will be no 10am class. We will run the 8am barbell club and 9am class only. On Monday, there will be one class only, at 10am. Come join us for a brutal hero WOD!

In teams of 4 complete the following for time:

• 250 pull ups (chest to bar advanced)
• 250 KB swings (53/35#)
• 250 double unders
• 250 overhead squats (95/65#)

WOD Notes: This workout is slightly modified from the 4th team event at the 2011 Regionals. For the competition, only one athlete was allowed to work at a time.  Today we’ll allow 2 people to work at a time. Each team will be given two kettlebells and two OHS bars to accomodate different weights. Nikki completed this WOD alongside 3 other athletes from team KOP in 29:22 (chest to bar pull ups and one athlete working at a time).