5 x 400 m sprint

WOD Notes: Run fast. 

Power Clean 1-1-1-1-1-1-1

AMRAP in 8 minutes of:

• 1 Power Clean, 1 Burpee
• 2 Power Cleans, 2 Burpees
• 3 Power Cleans, 3 Burpees
• 4 Power Cleans, etc

Continue until time is up.  Power Cleans are at 80% of 1rm.

For time complete:

• 30 burpees
• 30 hang power clean (95/65#)
• 30 box jumps
• 30 overhead walking lunge (45/25#)
• 30 double unders
• 30 kettlebell swing (53/35#)
• 30 push ups
• 30 wall balls (20/14#)
• 30 toes through rings
• 30 one-arm dumbbell power snatch (40/25#)

WOD Notes: This type of workout is called a chipper. (It’s a bunch of different movements, just one time through the list.) Don’t be afraid if there are movements you don’t recognize – we’ll explain each of them before the WOD begins. This will be a fun one!

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% of your 1RM)
• Sit-ups

WOD Notes:  We will be finding a 1 rep max for your push press today.  Early sets (5’s and 3’s) should not be exhausting but should act as a warm up (60 to 85 % of your previous 1 rep max).

5 Rounds for Max Reps of

• Body Weight Back Squat
• Double Unders

WOD Notes:  Upon finishing your last back squat, you must immediately grab your rope and go into double unders until failure.  The score will be total squats and double unders completed.  You may recover between rounds.

“Helen”

3 rounds for time of:

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

“NFL Scouting Combine Workouts”

WOD Notes: Each February, hundreds of the best college football players are invited to the NFL Scouting Combine, where executives, coaches, scouts and doctors from all 32 NFL teams conduct an intense, four-day job interview in advance of the NFL Draft. Today we’ll run you through some of their drills:

• 40-yard dash –  The 40-yard dash is the marquee event at the combine. What the scouts are looking for is an explosion from a static start.
• Bench press –  The bench press is a test of strength — 225 pounds, as many reps as the athlete can get. (Today we’ll have you choose from the following weights: 65/105/145/185/225#.)
• Vertical jump –  The athlete stands flat-footed and they measure his reach. The differential between the reach and the flag the athlete touches is his vertical jump measurement.
• Broad jump –  The athlete starts out with a balanced stance and then explodes out as far as he can. He has to land without moving.
• Shuttle run –  The short shuttle is known as the 5-10-5. It tests the athlete’s lateral quickness and explosion in short areas. The athlete starts at a cone, explodes out 5 yards to his right, goes back 10 yards to his left, and he returns to the start.
• 3 cone drill – The 3 cone drill tests an athlete’s ability to change directions at a high speed. They set up three cones in an L-shape. From the starting line, the athlete goes 5 yards to the first cone and back. Then, he turns, runs around the second cone, runs a weave around the third cone, comes back around that second cone and finishes.

“Nancy”

5 rounds for time of:

• Run 400 m
• 15 Overhead Squats (95#/65)

Class Notes: The 6:15am class is cancelled for Wednesday 11/9.  After calling, emailing  and texting all of our usual 6:15am suspects, we realized almost everyone is out of town or otherwise not coming in. If you were planning on attending the 6:15am class and this cancellation is ruining your day, PLEASE call, text, or email Nikki ASAP. We’ll hold class even if just one person wants it… but be careful what you wish for! This is a tough WOD that’s a lot more fun in a group.

Banded Platform Deadlift: 12 x 1 @ 70% of 1RM

Assistance:  20 zercher deadlifts @ 20% of 1RM

WOD Notes:  Zercher deadlifts are a new movement for most of us.  The goal will be to complete 20 reps at 20 percent of your one rep max deadlift, however we will scale load/reps (up or down) as appropriate.

“Angie”

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

WOD Notes:  Angie can be scaled to half reps as needed.  It would be worth while to shave the calluses on your hands prior to the wod…  Angie is known for causing rips.

[youtube http://www.youtube.com/watch?v=J0EhsdL3lNs&w=420&h=315] 

Front Squat 3-3-3-3-3

Assistance: Sled drag 200m with 40% of 1RM deadlift

21-15-9 of:

• Kettlebell swings (53/35#)
• Kettlebell goblet squat
• Kettlebell snatch right
• Kettlebell snatch left

Community Notes: Happy birthday Sara (the-WOD-Killa) B!

(Side note – There will be no WOD and wings tonight, but save up your appetite for next week – when we’ll celebrate the end of our Paleo Challenge with wings on ICA!)

Skill work: 20 skin the cats

Then – “The Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders

WOD Notes:  The goal of this WOD is to practice stringing double unders. You’ll start with a set of 5, then a set of 10… and keep going up 5 reps at a time until you reach a set of 50 consecutive double unders. Head back down the ladder and you’re done! If you are still new to double unders, we’llscale this WOD by decreasing the rep scheme or subbing with single unders. Either way, bring your jumping shoes!

Power Snatch 1-1-1-1-1

Snatch Balance 1-1-1-1-1

Lindsey and Barb (The Oneill) dueling thrusters.

Complete for time:

• Run 200m
• 3 Thrusters (135#/95)
• Run 200m
• 6 Thrusters
• Run 200m
• 9 Thrusters
• Run 200m
• 12 Thrusters
• Run 200m
• 15 Thrusters

Happy Halloween!

“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.  You’ll have THREE attempts at each lift to establish a 1RM. 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. Bonus question: Do you recognize the author’s name?

Everyone is encouraged to come in costume, and the WOD is free for everyone who does! We’ll also have a small prize for the best costume.

Community Notes: Remember to join us for a timed 5k run at Valley Forge Park on Sunday! We’ll post more details on the blog Saturday night. Family and friends are welcome to join.

Last but not least… Happy (18th) Birthday Karen D!!  You’re a great athlete and we’re so happy to have you at our gym! Enjoy your day 🙂

Nicole flips the big tire!

“Fight Gone Strongman”

1. Rope Climb
2. Weighted step up (45/25# sandbag)
3. Tire Flip
4. Pistols
5. Keg to Shoulder (135/75#)

Complete a 1 minute AMRAP at each station f0r 3 rounds. 1 minute rest between rounds.

AMRAP in 15 minutes of:

• 2 wall climbs
• 8 toes to bar
• 10 box jumps (30/24″)

WOD Notes: Check out this video from CrossFit North Vancouver demonstrating  wall climbs:

[youtube http://www.youtube.com/watch?v=xJXJOU-PpPw&w=420&h=315]

Buy in:  5×3 Banded Bench Press @ 40% 1RM

WOD:  Bench Press 3-3-3-3-3 (work up to a new 3RM)

Cash out:  5 rounds for time of: 10 push-ups & 20 double unders

Three rounds for time of:

• 5 2-fer muscle ups
• 10 2-fer snatches (95/65#)
• 15 2-fer wall balls (20/14#)

WOD Notes: Never heard of a 2-fer muscle up, snatch, or wall ball? Boy are you in for a treat! Watch the videos below for a demonstration of each movement. For anyone still confused, or anyone who can’t access our videos at work, here’s verbal description: The 2-fer muscle up is muscle-up followed by a ring dip. The 2-fer snatch is a squat snatch followed immediately by an overhead squat. The 2-fer wall ball is a wall ball with an extra full depth squat snuck in, before you catch the ball. Get jacked up — this is gonna be a good time!

[youtube http://www.youtube.com/watch?v=BDSOBkZKmZo?hl=en&fs=1&w=425&h=349]
[youtube http://www.youtube.com/watch?v=VmmIvDv-DVI?hl=en&fs=1&w=425&h=349]
[youtube http://www.youtube.com/watch?v=iIX_DgEPqS8?hl=en&fs=1&w=425&h=349]

Community Notes: We’re half way through the Paleo Challenge. Congrats to everyone still in it!! Have you noticed any differences in your body composition, energy levels, quality of sleep, hunger (or lack there of)?

Deadlift 1-10-1-20-1-30-1

Assistance: KB snatch 20L /20R

“Grace”

30 clean and jerks for time (135/95#)

WOD Notes: Today’s workout is a CrossFit benchmark workout. It’s meant to be a very short metcon – ideally in the 5 minute range. We’ll spend a good amount of time getting you warmed up and ready to go hard! We’ll do this workout in heats so everyone has a counter.

For time, complete:

• 21 pull ups, 21 sit ups, 100 ft walking lunge
• 18 pull ups, 18 sit ups, 100 ft walking lunge
• 15 pull ups, 15 sit ups, 100 ft walking lunge
• 12 pull ups, 12 sit ups, 100 ft walking lunge
• 9 pull ups, 9 sit ups, 100 ft walking lunge
• 6 pull ups, 6 sit ups, 100 ft walking lunge
• 3 pull ups, 3 sit ups, 100 ft walking lunge

Find your 10 rep max overhead squat.

Cash out: 500m (timed) row, immediately into 44 DU

Complete 3 rounds for time of:

• 400m run
• 15 KBS (70/55#)
• 15 ring rows

WOD Notes: Try to go a step heavier on your KB than you normally use in WODs. Rx today is 1.5 pood for women and 2 pood for men. For the ring rows, Rx will be starting with your body parallel to the floor, Rx+ will be starting with your body below parallel, and scale is starting anywhere above parallel.

Community Notes: Week 1 of the Paleo challenge is in the books. Congratulations! How has every one been feeling? What’s been the hardest part? Any surprises? If you’ve been feeling low on energy, or you have any questions, now’s a good time to ask. Three weeks to go!

“1/2 Murph”

• Run 800 m
• 50 pullups
• 100 pushups
• 150 squats
• Run 800 m

Pullups, pushups and squats may be broken up however you wish, but the workout must start and end with an 800 m run.

WOD Notes: Advanced athletes may choose to do full Murph in which the reps and distances are doubled, and a 20 pound weight vest is worn for the entire WOD.

Westside Assistance Day:

• Bamboo Overhead Squat 3-3-3-3-3
• Max Weighted Box Jump (20″/16″)
• Bamboo Bench Press 15-15-15
• Max length Ring Support Hold

WOD Notes:  Scores will be weight for OHS, Box Jump and Bench Press and time for ring support hold.  Four separate scores.  If you’ve never done Bamboo work, you’re in for a treat!

Clean & Jerk 1-1-1-1-1-1-1

Then

4 C&J on the minute for 7 minutes (135/95# or 65% 1RM)

ICA Tabata Day!

• 10 m Shuttle Run
• Pushups
• Kettle Bell Swings (55/35)
• Jumping Pullups

Notes:  Tabata is a timed workout in which you complete 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds (or 4 minutes).  Then switch to the next movement.  Score is the total reps completed for the entire workout.

“The End” (modified from the 2011 Reebok CrossFit Games chipper)

For time, complete:

• 20 calorie row
• 20 wall balls (20/14# both to 10′)
• 20 toes to bar
• 20 box jumps (24/20″)
• 20 KB SDHP (70/55#)
• 20 burpees
• 20 push jerk (115/75#)
• 120 ft backwards sled pull (165/110#)

Community Notes: We are offering a FREE 6:15am class tomorrow. Rise and shine and get your WOD on!

Also, today is the first day of the I.C.A. Fall Paleo Challenge! If you haven’t already, take a few minutes to record your weight, take hip and waist measurements, and shoot a photo of yourself (yup, naked, or at least aaaaalmost naked). You can compare before and after stats when the challenge ends on November 10. If you have any questions about the challenge, call or email any time. Good luck, we’re expecting big things out of you all!

Banded Back Squat 12 sets of 2 at 60% 1RM

Then

AMRAP in 4 minutes of:

• 25 burpees (40 for advanced)
• max rep wall balls (20/14# to 10/9′)

(Score is total number of wall balls completed)

For time, complete:

• 45 handstand push-ups
• 45 deadlifts (275/185#)
• 45 chest-to-bar pull ups
• 5 rope climbs

WOD Notes: You can complete the movements in ANY ORDER. Have fun and pick whatever motivates you to go hard! For instance, you can do 5 rounds of 9 HSPU, 9 DL, 9 C2B, and 1 rope climb. Or you can treat it like a chipper and complete each movement before moving on to the next. For those not fluent in CrossFit math, you can also do 21-15-9 of HSPU, DL, and C2B, with the rope climbs sprinkled in 🙂

Community Notes: WOD and wings tonight!

Push Press 2-2-2-2-2-2

Then

Assistance work (not for time):

• 400m sled drag with 30% 1 RM
• 100 sit ups (200 for advanced)

Community Notes: Remember to mark your calendars for our Fall Paleo Challenge kick-off meeting – this Thursday night at 7pm. We’ll talk a little about the Paleo diet, explain the three levels you can choose from for our challenge, and answer any questions you may have. Bring a pen and notepad, especially if the Paleo diet is new to you! The challenge officially begins on Monday October 10 and runs through November 10.

Team “Small”

In teams of 2 perform 3 rounds of the following, 1 person working at a time:

• 1000m row
• 50 burpees
• 50 box jumps (24/20″)
• 800m run

WOD Notes: “Small” is a hero WOD from the CrossFit mainpage, first posted June 12, 2011.  It was designed to be performed individually, but today we’ll complete the WOD in teams of two. U.S. Army Staff Sergeant Marc Small,  of Collegeville, PA, was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC. He died on February 12, 2009, at the age of 29, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Community Notes: Happy birthday Karen (aka SARGE)!!

5 rounds for time of:

• 7 ring dips
• 14 push press (95/65#)
• 21 double unders

Platform Deadlift – 12 sets of 1 @ 80% 1RM 

Then

SPRINT 400m, in remainder of 4 minutes perform max reps deadlift (135/95#)

WOD Notes: For the deadlifts we’ll be lifting from a platform – standing on either 45# or 25# plates. The goal is to work on speed and explosiveness! For the cash out, your goal is to move fast and get lots of reps! If the prescribed weights are more than 50% of your 1RM deadlift, you should scale to 50% of your 1RM. Your score is the total number of deadlifts performed.

21-15-9 of

• Thrusters (95/65#)
• Pull-ups

WOD Notes: F-ing Fran

(Yes it’s a benchmark WOD. It’s THE benchmark WOD. Get jacked up!)

Max height box jump

then

Back squat 3-3-3-3-3

AMRAP in 20 minutes of:

• 2 muscle ups
• 4 power snatch (135/95#)
• 200m run

WOD Notes: The sub for muscle ups will be jumping muscle ups or banded muscle up transitions.

Clean  3-3-2-2-1-1-1

WOD Notes: This is a full squat clean! (Hint: Any time you see an Olympic lift, it’s always a full squat movement unless preceded by the word “power.”) For anyone with knee limitations, we’ll sub with a one rep max power clean.

Community Notes: The water is going to be shut off at the gym tomorrow, so the bathrooms will be unavailable. Be sure to pee before you come!! 🙂

Today’s WOD consists of 4 rounds, each 7 minutes long. Each round has a unique task, listed below. Once you finish the task, you can rest for the remainder of the 7 minutes. The faster you work, the longer you rest!

1. 40 burpee box jumps (16/12″)
2. 1000 m row
3. 100 KBS (53/35#)
4. 800 m run

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

Buy in:  “The Baseline”

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

Then

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

Gymnastics Skills Clinic

• Kipping Pull-ups
• Muscle-ups
  
• Handstand Walk
  

Cash out – Max consecutive pull-ups

WOD Notes: Today we’ll be gymnasts for the day! We’re going to focus on three important gymnastics skills: kipping pull-ups, muscle-ups, and handstand walks. Don’t be intimidated if you don’t have any of these skills – we will break them down and scale to each person’s ability. This is guaranteed to be a fun class!

“FIGHT GONE BAD”

Complete 3 rounds of:

• Wall ball (20/14# to 10/9′)
• Sumo deadlift high pull (75/55#)
• Box jump (20/16″)
• Push Press (75/55#)
• Row (for calories)

WOD Notes:  There is a 1 minute break between rounds. We’ll run two heats, so every athlete will have a cheerleader/judge/counter to help you get through! Your score is the total number of reps completed (or calories on the rower).  Everyone will complete the movements in the order above, but not everyone will start from the top. Class starts at 9:00am, please be on time or early! We’re expecting a big turnout for this WOD!

Banded Box (Back) Squats – 12 sets of 2 (approx 50% 1RM back squat)

Then

Assistance Work (not for time)

• 400m sled drag with 25% 1RM deadlift
• 30 dead hang pullups

WOD Notes: You can do the assistance work at any time throughout the class… If you want to hit a few dead hang pull-ups between each set of box squats, go for it. If you want to get the 400m sled drag out of the way early, have at it. Just get the work done any way you can!

Community Notes: Tomorrow we’re hosting FGB6 at 9:00am! If you haven’t signed up with us at the box, please post to comments so we know how many people to expect. Thank you!! You can donate through Sunday.

“Diane”

For time, 21-15-9 of:

• Deadlift (225/155#)
• Handstand Push-ups

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

Then

Pick your poison: 100, 250, or 500 double unders for time

“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!