WOD 5-25-2013

Strength 

1 Snatch-Grip Push-Press + 3 Overhead Squats (5 sets)

Start light and work up in weight

 

Conditioning

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups 
10 Push-ups
15 Squats

 

Optional Extra Volume

Snatch (1RM; Then 3x1 @ 80%)

Clean (1RM; Then 3x1 @ 80%)

Split Jerk (1RM; Then 3x1 @ 80%)

WOD 5-24-2013

Strength

Shoulder Press (4x10)

Use 55-60% of 1RM Press.  Warm Up with a couple sets of 5 at 45-50%

Turkish Get Up (4x3 (Each arm))

** Between sets:  5 Box Jumps with perfect technique.  Highest Possible. 

Conditioning

Annie (Time)

50-40-30-20-10 
Double-unders 
Sit-ups

** 10 MINUTE CAP!!!
Scale 1:
25-20-15-10-5 Double-unders and Sit-ups
Scale 2:
50-40-30-20-10 Single-unders
25-20-15-10-5 Sit-ups

Optional Extra Volume

OPT: 1 BHTN Split Jerk + 5 BHTN Press in Split (5 sets - Heaviest Possible)

** Description:  Perform a split jerk from behind the neck.  Remaining in your split stance, perform 5 Presses from behind the neck.  On rep 5, recover your feet and drop/re-rack the bar.

WOD 5-23-2013

Strength

Pause Back Squat (5x5)

Use 55-60% of 1RM Back Squat.  There is a full 3 second pause in the bottom of each rep.

Kettlebell Snatch (5x5 (each arm))

** Between sets:  15 Russian Twists with a med ball.

Conditioning

12 Minute AMRAP:
20 Alternating Lunges (Plate Overhead: 45/25)
10 Alternating KB Snatch (53/35)

Optional Extra Volume

OPT: 1 Power Snatch + 1 Full Snatch (5 Work Sets - Heaviest Possible)

And the WHOLE 30 Winners Are.....

Stacey Bealke

Stacey was part of our first on ramp class and has made tremendous strides since starting CrossFit. Over her 30 day journey she managed to lose 13.4 lbs and almost 10 inches. She has been a regular 6:30am attendee and is making solid gains in her strength and endurance. She is doing her best to maintain these new eating habits and we can't wait to see her continuing transformation.

Chris Parker

OK, not going to lie, this is Steph's brother, but nepotism played no roll in Chris' well earned title of Co-Whole 30 Champion. Chris managed to lose 17 lbs and 6 inches in the last 30 days.  Not only is he leaner and meaner, but he has been taken off of all cholesterol medication.  Chris continues to fight his way through every WOD we throw at him and has shown much improvement in technique with his lifts.




Congratulations to both Chris and Stacey who will be splitting the Whole 30 prize pot along with gift certificates to our favorite local eatery Hot Pot Smoothie.  Make sure to give them a fist pump next time you see them in class.

WOD 5-22-2013

Strength
Clean (2-2-2-2-2)
** Work slowly to a heavy double
** Hang and/or Power option
Good Mornings (3x8)
** Between sets: 3x5 KB or DB 1-Arm Push Press. 5 on each arm.

Conditioning
Partner WOD:
Partner 1 Rows for Calories (20 men / 15 women).
Partner 2 Performs AMRAP KB Clean and Push-Press (53/35) while partner rows


Optional Extra Volume
OPT: High-Hang Clean (2-2-2-2-2)
OPTIONAL: Replace clean skill with hi-hang or from high blocks (mid-thigh)
OPT: Clean Pull (5x3 @ 110% of Clean 1RM)

WOD 5-21-2013

Strength
Snatch Grip Deadlift (5 x 3 @ 100% of Snatch 1RM)
** 10 Weighted or Banded Sit-Ups between sets
** Stop Deadlift at mid-thigh with shoulders still out over the bar
Bench Press (8 Min EMOM - 3 Reps at 65-70%)
** Focus on technique and bar speed; make the bar move as fast as possible

Conditioning
8 Minute EMOM:
5 Ring Dips or Ring Push Ups
5 Strict Pull Ups
** Follow immediately with Metcon 2: 800m Run for time (Benchmark)
If and when you begin to fail and can no longer get 5 & 5, drop down to 4 & 4, 3 & 3, etc.
800m Run (Time) - Max Effort

Optional Extra Volume
Weighted Pull-ups

Endurance Schedule/Location for Week of May 20

Tuesday, May 21st:
Location: BARx
WOD - 15 min AMRAP Teams of 3 - 100 m sled runs 
Mobility: Full body roll out - BRING A ROLLER

Wednesday, May 22nd:
Location: BARx
WOD - Partner Tabatas - Banded Run, Plank/lateral jump, Wall ball tosses

Thursday, May 23rd:
Location: Des Peres Park
Workout: 5 400m runs + 10 pushups, 15 squats, 20 situps on the top of every 5 min