Complete the following for time:

• 100 single unders
• 90 mountain climbers
• 80 air squats
• 70 sit ups
• 60 push press (75/55#)
• 50 kettlebell swing  (53/35#)
• 40 walking lunge
• 30 push ups
• 20 backwards wallballs
• 10 pull ups

Banded box front squat 10 x 2 (approx 50% 1RM)

Then

Death by 10 meters (shuttle run) – AMRAP in 20 minutes

WOD Notes: “Death by” workouts can be done with pretty much any CrossFit movement. What it means is in the first minute you do 1 repetition, then you rest for the remainder of the minute. In the second minute you do 2 repetitions, then rest for the remainder of the minute. You continue until you can’t do the required number of reps for that minute. At which point you reset to 1 rep, and start building up all over again. The workout will last 20 minutes total, and your score will be the total number of 10 meter shuttle runs you completed.

“Isabel” – 30 snatch for time (135/95#)

WOD Notes: Isabel is a short metcon, ideally in the sub 10 minute time frame. Isabel is most commonly done with a power snatch, but you can choose to squat snatch or power snatch to accomplish your 30 reps.

“Last Chance” New Years Eve Open Gym

Come on in between 9:00 and 10:30am for our New Years Eve open gym! It’s free for members and punch card athletes; $10 for guests/visitors. This is your last chance to meet your goals for 2011… we’ll be muscle up-ing, double under-ing, deadlift-ing and baseline-ing our way to some new PRs! Even if you didn’t set any goals for 2011, come on in and do a WOD you’ve been wanting to try!

5 rounds for time of:

• 5 muscle ups
• 5 burpee bar jumps
• 20 deadlifts (135/95#)

Back squat 5-3-3-2-1-1

Then

Bottom to Bottom Tabata Squat

WOD Notes:  Tabata is a timed workout in which you complete 20 seconds of work followed by 10 seconds of rest repeated for a total of 8 work sets.  Bottom to bottom means the 10 seconds of rest is spent at the bottom of the squat. Your score is the number of reps in your lowest round.

As many rounds as possible in 20 minutes of:

• 30 double unders
• 20 box jumps
• 10 hang power clean (115/75#)

Thruster 3-3-3-3-3

Then

Partner Kalsu: With one partner working at a time, complete 100 thrusters (135/95#) for time.  At the start of each minute, complete 5 burpees.

WOD Notes: The 3RM thruster will come from the floor. You may squat clean into your first thruster. For Partner Kalsu, partner 1 starts by doing 5 burpees then completing as many thrusters as possible in the remainder of 1 minute. At the start of the next minute, partner 1 rests and partner 2 completes 5 burpees followed by as many thrusters as possible in the remainder of the minute. Repeat until you reach 100 thrusters as a team.

(Reminder – we are running one class only today – at noon!)

“Fun Friday” Assistance Work

• Bamboo shoulder press 3 x 10
• Weighted box jump 20 reps (24/20″)
• Partner leg push downs 3 x 15

WOD Notes: Okay, okay – we know we beat you up pretty bad this week. Thanks to everyone for showing up for the torture!  Come join us on Friday for an assistance / recovery day before Christmas weekend begins. Remember Friday is a normal schedule, then Saturday and Sunday we’re closed, and Monday we’ll have just ONE class – at noon.

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)
• Thruster 20 reps (55/40#)

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

Banded box squat 12 x 2 (55% of your 1RM)

then

For time: 40-30-20-10 med ball clean with 150 ft shuttle run after each round

“J.T.”

21-15-9 reps for time of:

• Handstand Pushups
• Ring Dips
• Pushups

WOD Notes:  This workout is another benchmark hero that will often not leave you out of breath but will completely fatigue your triceps.  Soreness is common afterward.

“12 Days of Christmas”

• Day 1 = 1 run (200m)
• Day 2 = 2 deadlifts (225/155#)
• Day 3 = 3 box jumps (30/24″)
• Day 4 = 4 push ups (clapping for guys)
• Day 5 = 5 seconds L-sit hold
• Day 6 = 6 wall ball (20/14″ to 10′)
• Day 7 = 7 kettlebell swings (53/35#)
• Day 8 = 8 kettlebell SDHP (53/35#)
• Day 9 = 9 burpee pull ups
• Day 10 = 10 walking lunge (5R/5L)
• Day 11 = 11 knees to elbow
• Day 12 = 12 keg to overhead (75/50#)

WOD Notes: Join us at 9am (only 1 class) for our first 12 Days of Christmas WOD! Just like the song, you start with Day 1. Then for the 2nd round you do Day 2 and Day 1. For the third round you do Day 3, 2, and 1. Continue all the way to round 12, where you do all of the movements (12 down to 1), and finally you’re done! We’ll run a Holiday Grab Bag immediately after the WOD, probably around 10:15/10:30. Bring a WRAPPED gift of NO MORE than $5 if you want to participate in the grab bag.

Bench Press 3-3-3-3-3

Then

2 minute AMRAP at each of the following stations:

• Rope Climb
• Sandbag Cleans (45#/25)
• Farmer’s Walk (135#/95)
• Dumbbell Push Press (40#/25)
• Kettlebell Swing (70#/53)

Overhead Squats 3-3-3-3-3

Then

For time complete 21-15-9 of:

• Overhead Squat (95/65#)
• Pull-up

3 rounds for time of:

• 400 m run 
• 50 double unders
• 25 burpees

Banded deadlift 12 x 2 (50% 1RM)

then

5 rounds NOT for time of:

• 5 zercher deadlifts (35% 1RM)
• 10 toes to bar

Buy in – Max height box jump

Then

“Griff” – For time complete:

• Run 800m
• Run 400m backwards
• Run 800m
• Run 400m backwards

Warm up your clean & jerk to 80% of your 1RM 

Then

At 80% of your 1RM, complete for time:

• 5 clean and jerk
• 30 ft handstand walk 
• 4 clean and jerk
• 30 ft handstand walk
• 3 clean and jerk
• 30 ft handstand walk
• 2 clean and jerk
• 30 ft handstand walk
• 1 clean and jerk
• 30 ft handstand walk

WOD Notes: You all knew it was coming… our first WOD with handstand walks!  Don’t be intimidated, get excited! As always we have some creative scales in mind, such as wall climbs or wall handstand holds. Guaranteed to be a good time.

Community Notes: This is our first Friday with THREE classes on the schedule – join us at 6:15am, 4:30pm, or 5:30pm. We’ll be heading over to wings at 6:30 🙂

100 double under buy-in, then in the remainder of 15 minutes complete an AMRAP of:

• 5 ring dips
• 10 pistols (5R/5L)
• 15 kettlebell swings (53/35#)

Buy in:  5 sets of 5 banded hip extensions

WOD:  Snatch (yes, full squat) 1-1-1-1-1-1-1

Cash out:  Max rope climbs in 3 minutes (sub rope pulls)

“300”

For time complete:

• 25 pull ups
• 50 deadlifts (135/95#)
• 50 push ups
• 50 box jumps (24/20″)
• 50 floor wipers (135/95#)
• 50 one-arm DB clean & jerk (35/15#)
• 25 pull ups

WOD Notes:  This WOD was used by the actors who played the Spartans in the  movie “300.″ It was a benchmark during their training process. It’s a great chipper with 300 total reps and some new movements for some of you – like floor wipers and dumbbell clean and jerks!

Rack Jerk 1-1-1-1-1  (Working Max)

Then

10 rounds for time of:

• 10 Back Squats (135/95#)
• 10 to 1 Hand Stand Push-ups

WOD Notes: Each round will have 10 back squats. Each round of HSPU will decrease by 1 rep (10 the first time, 9 the second all the way down to 1).

“Jackie”

• 1000m row
• 50 thrusters (45# for men and women)
• 30 pull ups

Deadlift 5-5-5-5-5

Then

3 rounds for time of:

• 10 vertical jump (18″/14″)
• 20 slam ball (20/14# med ball)
• 30 sit ups

Yay Burpees!

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

“The Bear Complex”

WOD Notes:  You have five rounds to find your max weight for the bear complex. The bear complex is a barbell progression consisting of  power clean -> front squat -> push press -> back squat -> push press (from behind the head). Tap the floor and repeat for a total of SEVEN times through the sequence. A few ground rules: You ARE allowed to combine the front squat -> push press into a thruster. (Same for the back squat -> push press.) You MAY NOT rest the bar on the floor until you complete all 7 times through the sequence. For a video demonstration of the WOD, see below.

[youtube http://www.youtube.com/watch?v=0WOP9J7QPwI]

In teams of 4 complete the following for time:

• 100 burpees
• 200m run
• 200 push press (75/55#)
• 200m run
• 300 sit ups
• 200m run
• 400 squats 
• 200m run

WOD Notes: Two people work at a time, except all runs must be completed as a team. We encourage you to bring your family and friends to join us! Class starts at 9am.

“Prime Evil”

For time, complete:

• 17 power snatch, 3 thrusters (95/65#)
• 13 power snatch, 5 thrusters
• 11 power snatch, 7 thrusters
• 7 power snatch, 11 thrusters
• 5 power snatch, 13 thrusters
• 3 power snatch, 17 thrusters

Find your 1 rep max Turkish Get Up

Then

12×2 Banded Back Box Squats

WOD Notes: Never heard of a Turkish get up before? Come on in and find out what they’re all about. (Hint: they’re fun!) For the banded box squats we’ll work on speed and explosiveness – pick the heaviest weight you can still move fast!

For time 21-15-9 each of:

• Deadlift (275#/185)
• Box Jump (24″/20)
• Pullups

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!