“Kelly”

5 rounds for time of:

• 400 m run
• 30 box jumps
• 30 wall balls

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.

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

Then

Skill work: Pistols

Community Notes: Please remember class is at 8:30am!

“Three Little Girls”

(1) Little Angie – 25 pull-ups, 25 push-ups, 25 sit ups, 25 squats

(2) Little Karen – 75 wall balls (20/14# to 10/9′)

(3) Little Izzie – 30 power snatch (95/65#)

WOD Notes: These workouts are based off the benchmark WODs Angie, Karen, and Isabel. We will have an 8 minute time cap on each WOD and a 5 minute break between WODs.

Community Notes: It’s WOD ‘n Wings night! WOD at 5pm and wings at 6:30pm at Bistro on Bridge. Also remember Saturday’s class is at 8:30am! Thanks!

Complete for time:

• 70 Kettlebell Swings (53/35#)
• 60 Burpees
• 50 Shoulder-to-Overhead (75/55#)
• 40 Double Unders
• 30 Sit-ups
• 20 Ring Push-ups
• 10 Keg-to-shoulder (135/75#)

Hang Power Clean 3-3-3-3-3

Then

Run 1 mile for time

Instead of our regular 5pm and 6pm classes, we are offering an OPEN GYM tonight between 5pm-7pm. For those who want to continue to follow our ICA programming, here’s the recommended workout of the day:

Banded Front Squat 12 sets of 2 at 50% of your 1RM

Then

Skill/conditioning: 25 handstand push-ups (NOT for time)

WOD Notes: For the HSPU, challenge yourself to go deeper than normal. If you can do full ROM HSPU, try putting your hands up on plates, or using parallettes.  This is skill/conditioning work and is NOT for time.

Version 1 (Rx)

• Partner 1: 8 thrusters (155/105#), 6 rope climbs, 11 box jumps (30/24″)
• Partner 2: 400 m sandbag run (45/25#)

Version 2

• Partner 1: 10 thrusters (95/65#), 10 alternating pullup/knees to elbows (1 pullup, 1 K2E, repeat), 10 box jumps (24/20″), 1 rope climb
• Partner 2: 400 m plate run (25/15)

Version 3

• Partner 1: 10 thrusters (95/65#), 10 pullups, 20 situps, 11 box jumps (24/20″)
• Partner 2: 400 m plate run (25/15#)

WOD Notes: This WOD is run as an AMRAP in 31 minutes. Partner 1 works while Partner 2 runs. When Partner 2 returns, he/she picks up where Partner 1 left off. Score is the total number of rounds + reps.

We are offering three versions to acccomodate athletes and guests of all levels! The first version is the Rx WOD, posted at 31Heroes.com. It is for the experienced CrossFitter who is efficient at rope climbs.  The second version is ideal for someone who can perform rope climbs but may struggle with 6 at a time. The final version can be performed by anyone! It does not have any rope climbs and the weights can be scaled as needed.

21-18-15-12-9-6-3 of:

• Kettlebell swings (53/35#)
• Kettlebell sumo deadlift high pull
• Hand-release push ups

Community Notes:   (1) We already have a few takers for our 6:15am class tomorrow, so it’s on! Join us bright and early, then cross that WOD off your to-do list. (2) It’s WOD ‘n Wings night!  Meet us at 5pm for the workout, or 6:30pm at Bistro on Bridge for the wings. (3) Saturday we’ll host the 31 Heroes WOD at 9am and 10am. Guests are invited to join us for this work out. Bring your friends!

400m farmer’s carry (53/35#), then in remainder of 20 minutes complete AMRAP of:

• 5 front squats (125/85#)
• 7 toes to bar

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

Then

At 65% of your 1RM snatch, perform 2 snatches on the minute for 8 minutes

Community Notes: We are excited to add a new class to our schedule! Starting Wednesday 8/31 we will offer a 6:15am class on Wednesdays and Fridays. Please remember to sign up for this class in advance using the MindBody link on our homepage. If no one is registered by 5:15am the morning of, the class will be canceled. Thank you!

Complete:

• 3 x 800m run
• 1 x 400m sled drag (with 35% of your 1RM deadlift on the sled)

WOD Notes: We will run this WOD in four 8 minute rounds. You’ll have the time remaining on the clock each round to rest/recover. Each athlete will complete three runs and one sled drag, but not necessarily in that order.

Community Notes: Thanks for a great turnout on Saturday for our Grand Opening! We are working to compile pictures from a few different sources (thanks to everyone who took pictures and shared them with us!) and we’ll link them to our website soon.

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

Then

3 rounds of:

• 20 floor press (50% 1RM bench press)
• 20 floor wipers

WOD Notes: Yes! Another strength day! It’s all part of a well devised plan to help you bring your A-game tomorrow 🙂  Which brings us to the next point… Tomorrow is our GRAND OPENING CELEBRATION!!! Come show your support of Iron Cross Athletics, compete for a top spot in the WOD, and enjoy some food and drink with us. It’s gonna be a great day, rain or shine!

Banded Deadlift – 12 sets of 2 @ 50% 1RM

Then

Assistance work: 100 banded good mornings

Community Notes: On Saturday September 3rd we will host the 31 Heroes WOD in honor of the Navy SEAL heroes killed in action on August 6, 2011. We are opening up the workout to any guests who would like to join us that day. Please contact us in advance so we know how many people to expect. The WOD is a brutal partner workout – read more details at http://31heroes.com. Note that you can register officially (and in doing so donate money to the Navy SEAL Foundation), but we are NOT requiring registration in order to participate at our box. We will offer SCALED version of this WOD as well, that will be more suitable for beginner/intermediate CrossFitters. More details to come.

In teams of 2, complete for time:

• 800m run
• 200 double unders
• 150 wall balls (20/14#)
• 100 ring rows
• 800m run

WOD Notes: Both runs must be completed as a team.  The rest of the reps are shared, but the movements must be completed in order, with one partner working at a time.

Skill: Handstands (against the wall)

Then

6-5-4-3-2-1- Muscle-up and Bear Complex

WOD Notes: The substitute for a muscle-up will be a single jumping muscle-up OR 2 pull-ups & 2 push ups. The bear complex is a barbell progression consisting of 5 lifts: power clean -> front squat -> push press -> back squat -> push press (from behind the head). Tap the floor and start again. The front squat -> push press CAN be combined into a thruster. (So can the back squat -> push press.)

If you’ve never done a bear complex, check out the video demonstration below:
[youtube http://www.youtube.com/watch?v=5G440OQi3sw?hl=en&fs=1&w=425&h=349]

Overhead Squat 5-3-3-2-1-1

Then

5 rounds for time of:

• 10 OHS (95/65#)
• 30 Double Unders

“How hard will you work when we’re not keeping score?”

Complete 5 rounds of the following:

• Row
• Mountain climbers
• Med ball clean (20/14#)
• Sit ups
• Shoot throughs
• Box jumps (24/20″)

We will perform the above exercises in a circuit. Round 1 will be 30 seconds at each station, then 45 seconds, 60 seconds, 45 seconds, and 30 seconds. There will be 1 minute rest between rounds.

WOD Notes: This is a unique workout, because unlike 99% of CrossFit workouts, this one has no score! All we ask is you come ready to work hard, and encourage your classmates to do the same. Challenge a friend to beat your reps at a particular station… And challenge yourself to hit the same number of reps on the last round as you did on the first!

Banded Back (B0x) Squat – 12 sets of 2 @ 50% of your 1RM

Then

5 rds for time of:

• 5 deadlifts (50% 1RM)
• 7 bar facing burpees

WOD Notes: Today is a dynamic strength day. The goal is to build explosive power. We’ll work with relatively light weight, so you can move the load quickly, but add bands to make you drive hard at the top of the movement.

MATT KEEPING SCORE – EVERY ROUND COUNTS!

“Cindy” 

AMRAP in 20 minutes of:

• 5 pull-ups
• 10 push ups
• 15 squats

WOD Notes: Today we continue our trend of benchmark WODs with Cindy – an oldie but goodie!

“Hit-and-Run Grace”

For time complete:

• 400m run
• 15 clean and jerks (135/95#)
• 400m run
• 10 clean and jerks
• 400m run
• 5 clean and jerks

WOD Notes: “Grace” is a benchmark workout of 30 clean and jerks for time at 135/95#. She’s s a short, killer metcon, and we’ll meet her soon enough. Today’s Hit-and-Run Grace is a medium length metcon, and the weight should be scaled to take somewhere between 10 and 20 minutes.

“Filthy Fifty” (a benchmark WOD)

• 50 box jumps (24/20″)
• 50 jumping pull ups
• 50 kettlebell swings (53/35#)
• 50 walking lunge
• 50 knees to elbows
• 50 push press (45/35#)
• 50 back extensions
• 50 wall ball
• 50 burpees
• 50 double unders

WOD Notes: This is the first “chipper” we’ve posted, and it’s a doozy! It’s a CrossFit benchmark – a rite of passage 🙂 Beginners may scale to the “Dirty Thirty” – which is 30 reps of each movement.

Community Notes: Today CrossFit King of Prussia is hosting their 2nd annual “King and Queen of Prussia” contest. Members of the gym will compete for the prestigious title! It starts at 9am and will run for most of the day.  Any and all spectators are welcome.  John and Nikki will be there judging, and Karen is competing. If you’re curious to see what a CrossFit competition looks like, stop by! CrossFit KOP is located at 200 Dekalb St, Bridgeport PA.

Shoulder Press 5-5-5-5-5

Then

Max weighted push-up

Community Notes: Happy hour is on again tonight! 6:15(ish) at the Bistro on Bridge. Join us for the WOD, the wings, or both!

“Annie” (a benchmark lady)

• Double Unders
• Sit ups

Then

Skill – Rope Climbs

WOD Notes: This is designed to be a short metcon – meaning ideally it should be sub-10 minutes. However, we will not be imposing a time cap today. Double unders can be scaled to 2x single unders or double under attempts. Sit ups can be anchored or unanchored.

Deadlift 1-1-1-1-1-1-1

Then

Complete 3 rounds for time of:

• 45 ft walking lunge
• 15 air squats
• 45 ft broad jumps
• 15 air squats

WOD Notes: Today we will find your 1 rep max deadlift, so we have a good record of where you started during your first month at Iron Cross Athletics. This does not have to be an all-out back killer! We just need a “working” 1 rep max – meaning a weight that comes up pretty readily, with your form staying nice and tight. You have 7 attempts to find your 1 rep max.

Community Notes: Do you track your Daily WOD results in a notebook or journal? If not, you should! One of the great things about CrossFit is that your workouts are measurable, recordable, and comparable. We do this on purpose – so you can track your progress over time. Maybe today your 1 rep max deadlift is 120#. But in three months you might pull a 140#. And in a year you might lock out with 200#. By keeping a journal of your results you’ll have undeniable proof that every day you’re getting stronger, faster, and fitter.

For time, complete:

• 100 Sumo Deadlift High Pull
• 100 Shoulder-to-Overhead (95/65#)

WOD Notes: You can complete the reps in any order, as long as you total 100 SDHP and 100 S2O. Beginners may scale to 50 or 75 reps of each movement, and weights will be scaled to ability. There will be a 20 minute time cap.

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

Then

Complete for time: 25R/25L Dumbbell Snatch

WOD Notes: We will pick the dumbbell weight according to ability. This is a full squat snatch!

Individual Workout 4 from the 2011 Mid-Atlantic Regional:

• 100 Pull-ups
• 100 Kettlebell Swings (53/35#)
• 100 Double Unders
• 100 Overhead Squats (95/65#)

WOD Notes: This is a long one, but don’t be scared! Beginners can scale to 50 repetitions of each movement; experienced CrossFitters may choose to do 75 reps or the full 100. Our cut-off for this workout is 35 minutes. (At Regionals there was a 25 minute time cap, and many athletes did not finish.) Whether you do 50, 75, or the full 100 reps, this will be a wicked(ly awesome) workout!

Community Notes: Reminder that on Fridays we have a 5pm class only. We’ll be heading over to the Bistro on Bridge for happy hour (and the MOST delicious wings) around 6pm. Join us for the WOD, the wings, or both!

“Elizabeth” (one of our Benchmark Ladies)

21-15-9 of:

• Squat Cleans (135/95#) 
• Ring Dips

 10-9-8-7-6-5-4-3-2-1 of:

• Sumo Deadlift (225/155#)
• Kettlebell Swing (53/35#)
• Pull-ups

WOD notes: This WOD is intended to be a medium length metcon. The movements and weights should be scaled so the workout takes less than 20 minutes. There will be a 25 minute time cap.

Thruster 1-1-1-1-1-1-1  

Then

AMRAP in 8 minutes of 20 wall-balls + 10 push ups

WOD notes:  It’s finally here!! Opening Day!!  We have a great month of WODs programmed for you. You’ll notice a number of Benchmark WODs and 1 rep max strength days, so we can set a good starting point for all our athletes. Today is a strength test followed by a short metcon.

Community notes:  If you are coming to today’s WOD but haven’t purchased a membership yet, please show up about 15 minutes early so we can get you set up. We’ll be available at the box starting around 4pm.

If you already have a membership, remember to sign up for class HERE before you come! If you don’t know how to sign up for class, directions are available at the box.