Monthly Archives: September 2015

STRENGTH Front Squat, 1RM Drop set, 2×1 @90% WOD  (AMRAP in 10) 15 hand release push up 15 Power snatches @75/55#

INTERVAL -EMOM for 12- 7 KB Swings @70/50# 7 Box Jumps 24/20″ *Both movements every minute WOD  (For time:) 100 Double-unders 50 HSPU 40 T2B 30 Shoulder to overhead @160/100# 34 alternating stationary lunges in front rack @160/100# *must step forward 

STRENGTH Snatch, 4×3 @80% WOD (24-20-16 reps for time) Pistols Pullups Burpees

STRENGTH Shoulder Press AMRAP 85% WOD (AMRAP in 7) 3 clean and jerks @135/95# 3 toes-to-bar,  6 clean and jerks @135/95# 6 toes-to-bar,  9 clean and jerks @135/95# 9 toes-to-bar,  12 clean and jerks @135/95# 12 toes-to-bar *comtinue until time runs out

STRENGTH Clean, 5×3 @75% WOD  (AMRAP in 15) 3 power cleans 3 front squats 3 jerks *weight will be 65% of your jerk 1RM and be used for all three movements 

STRENGTH Front Squat, 3RM Drop set, 2×3 @90% WOD  (21-15-9) Power snatches @95/65# Strict Pullups 

STRENGTH Bench Press, 3RM Drop set, 2×5 @90% WOD  (10-9-8-7-6-5-4-3-2-1 reps for time) SDHP @95/65# Wallballs @20/15#

STRENGTH Deadlift 65% x5 reps Set 2 @+15# x5 reps if deadlift is above 300#          @+10# x5 reps if deadlift is above 200#          @+5# x5 reps if deadlift is below 200# Set 3 @+15# x5 reps if deadlift is above 300          @+10# x5Continue reading “WEDNESDAY”

STRENGTH Shoulder Press 65% x5 reps Set 2 @+10# x5 reps if press is above 100#          @+5# x8 reps if squat is below 100# Set 3 +10# x5 reps if press is above 100#          @+5# x8 reps if squat is below 100# Set 4 +10# x5 repsContinue reading “TUESDAY”

STRENGTHBack Squat Set 1 @65% x5 reps Set 2 @+15# x5 reps if squat is above 300#          @+10# x5 reps if squat is above 200#          @+5# x5 reps if squat is below 200# Set 3 @+15# x5 reps if squat is above 300        Continue reading “MONDAY”

STRENGTH Shoulder Press, 5RM Drop set, 3×5 @85% WOD “Retest from 7/27” (3 rounds for time) 400m run 20 KB thrusters @50/35#

STRENGTH Back Squat, 5RM Drop set, 3×5 @85% WOD  “Retest from 7/24/15” (10 rounds for time) 5 HSPU 10 air squats

STRENGTH Bench Press, 5RM Drop set, 3×5 @85% WOD (AMRAP IN 15) 9 push ups 12 box jumps @24/20” 15 deadlift @155/105#

STRENGTH Clean, 6×3 @70% WOD “Last done on 7/22/15” http://crossfithomerglen.com/2015/07/21/wednesday-80/ (For time) 1000 meter row 100 wallballs @20/15#

STRENGTH Front Squat 5RM Drop set, 3×5 @85% WOD  (For time) 50-40-30-20-10 Double unders 5-4-3-2-1 Muscle ups

REMEMBER TO CHECK OUT OUR EXTRA WORK PAGE. IT IS NOW LIVE FOR EVERYONE TO SEE THE NIGHT BEFORE THEY COME IN. PRETTY SWEET POST ON THERE TODAY.  cfhgcomptraining.wordpress.com STRENGTH Deadlift, 5RM Drop set, 2×5 @80% WOD  RE-TEST WOD FROM JULY 19th. LOOK BACK AND CHECK YOUR SCORE AND BEAT IT.  (AMRAP in 10) 15Continue reading “MONDAY”

STRENGTH Back Squat w/bands, 9×2 @45% WOD (For time) 40 cal row 30 burpee facing box jumps @24/20″ 40 KB snatch @50/35# 30 burpee facing box jumps @24/20″ 400 meter run

STARTING ON MONDAY WE ARE GOING TO HAVE OUR EXTRA WORK WEBSITE SET UP SO EVERYONE CAN SEE IT.  IT WILL BE POSTED AT THE SAME TIME AS THE WOD. SO IF YOU ARE INTERESTED IN SEEING WHAT YOU MAY HAVE FOR EXTRA WORK THE NEXT DAY YOU CAN GO RIGHT TO THE WEBSITE ANDContinue reading “FRIDAY”

DON’T FORGET THAT WE ARE CLOSED THURSDAY ALL DAY DUE TO US LEAVING FOR THE GRANITE GAMES. JOE WILL BE IN TO COVER FRIDAY AND SATURDAY CLASSES. FRIDAY AND SATURDAY CLASSES WILL BE RAN AS NORMAL. NEXT MONDAY WE WILL HAVE MORNING CLASSES ONLY. NEXT TUESDAY CLASSES WILL RESUME AS NORMAL.  STRENGTH 5 sec. PauseContinue reading “WEDNESDAY”

STRENGTH TnG Power Clean, 5×5 @70% WOD  (21-15-9 reps for time) Deadlift @185/125# Burpee onto plate *between each round is 3 legless rope climbs 

STRENGTH Press OTM, 8×3 @45% w/bands WOD  (For time) 21 goblet squats @70/50# 15 clean and jerks @165/115# 9 bar muscle ups  250 meter run 9 bar muscle ups 15 snatches @165/115# 21 goblet squats @70/50#

STRENGTH Clean, 55%x2x3, +10#x2x3, +5#x3 WOD  “Open WOD 13.3” (Complete as many rounds and reps as possible in 12 minutes of:) 150 Wall balls @20/15#, 10/9′ target  90 Double-unders 30 Muscle-ups

STRENGTH Front Squat, 1RM Drop set, 5×1 @80% WOD  (15-12-9) Deadlift @295/195# or 65% of 1RM Strict HSPU 

STRENGTH Bench Press, 1RM Drop set, 5×1 @80% WOD (AMRAP in 7) 3 Power Clean @135/95# 3 Pull-ups 6 power cleans @135/95# 6 pull-ups  9 power cleans @135/95# 9 pull-ups  *continue up the ladder by 3 until time runs out 

DUE TO LABOR DAY AND THE GRANITE GAMES WE HAVE SOME SCHEDULE CHANGES FOR THE NEXT WEEK.  LABOR DAY MONDAY, 7th 9Am class 10Am class 11Am open gym No other classes will be available  Thursday, 10th Gym will be closed all day FRIDAY, 11th Classes will be normal schedule  SATURDAY, 12th Classes will be normalContinue reading “WEDNESDAY”