newlondoncrossfit.com

WOD 5/24/2013

Erin Blette — Fri, 24 May 2013 02:25:26 +0000

Strength: 5×5 deadlifts

WOD:

500m row, 400m run

2 min rest

4 min AMRAP, 2 min rest, 4 min AMRAP:

3 thrusters (perf-115/85)(fit-95/65)

6 T2B (perf)/K2E or knee ups (fit)

9 hang cleans (same bar as thrusters)

2 min rest

500m row, 400m run

Competitors

A. 3×10 clean grip first pull (bar only)

B. 3×10 second pull (bar only)

C. 5×1 full squat clean @95%

D. WOD

500m row, 400m run

2 min rest

4 min AMRAP, 2 min rest, 4 min AMRAP:

3 thrusters 135/95

6 T2B

9 hang cleans (same bar as thrusters)

2 min rest

500m row, 400m run

2 min rest

4 min AMRAP, 2 min rest, 4 min AMRAP:

3 OH squats 135/95

6 HSPUs

9 hang snatch (same bar)

Schedule for Memorial Day Weekend…

Matt — Thu, 23 May 2013 21:51:08 +0000

We will have our normal class schedule on Sat. and Sun. this weekend. Olympic Lifting class will be at 8:30 am on Sat. with our regular classes at 9:30 am and 1pm. On Sun. we will have yoga at 8:30 am and regular classes at 9:30 am and 1pm.

On Mon. we will have a modified schedule in lieu of Memorial Day. Classes on Mon. will be 8am, 10 am, and 1pm. The class schedule will be normal on Tues.

Everyone have a happy and safe memorial day weekend!

WOD 5/23/2013

Erin Blette — Thu, 23 May 2013 00:09:52 +0000

Strength/skill:

A. 5 min EMOM: 20 DUs/30 sec DU work

B. 5×5 high hang power snatch (3 inch drop)

WOD

5 rounds of the 3 min AMRAP:

5 wall ball (perf-20/14)(fit-16/12)

10 box jumps (perf-24/20)(fit-20/14)

15 push ups

*1 min rest btwn rounds

Competitors

Rest Day

WOD 5/22/2013

Erin Blette — Wed, 22 May 2013 01:41:20 +0000

Strength:

A. 3×5 front squat

B. 3×5 push press

WOD:

10-1

clean and jerk (perf-115/75)(fit-95/65)

bar hop burpees

Finisher: 500m row, 400m run

Competitors

A. 5×1 front squat @95%

B. 5×5 front rack lunges 205/135

C. WOD- same as perf/fit w/135/95# for C and Js

D. same finisher as perf/fit

WOD 5/21/2013

Erin Blette — Tue, 21 May 2013 01:30:00 +0000

Strength/skill:

A. 5×3 deadlift @85%

B. 5 min EMOM: 5 HSPUs/30 sec HS holds

WOD:

8 rounds:

10 pull ups/banded pull ups (fit)

10 KB swings (perf-53/35)(fit-35/26)

20 DUs/jump tucks(fit)

Finisher:cool down/foam roll and stretch

Competitors

A. 5×1 dead lifts @90-95%

b. 5×1 strict press @90-95%

c. 5 min EMOM: 5 def HSPUs

D. WOD

5 baR MUs

10 KB swings 70/53

20 DUs

E. 3x400m run w/1 min rest

WOD 5/20/13

Matt — Mon, 20 May 2013 11:05:02 +0000

Fit/ Perf.

A. 5X3 Back Squats

B. EMOM 5- 5 T2B/6 K2E/ 8 Knee Raises

C. WOD

100 M Sprint

5 Squat Cleans ( Comp. 205/155, Perf:155/105, Fit: 105/75)

100 M Sprint

10 Box Jumps (Comp. 30/24, Perf. 24/20, Fit: 20/14)

Comp.

A. 5X 1 OHS 95%

B. 5×1 Full Snatch 95%

C. EMOM 5- 5 Def. HSPU

D. WOD

WOD 5/17/13

Matt — Fri, 17 May 2013 03:48:27 +0000

a. 5×5 sumo dead lift ( no high pull)
b. 7 min to establish 1 rm thruster from the ground
c. WOD- “Jackie”

Performance

1000 row
50 thrusters 45#
30 pullups

Fitness
1000 m row
50 thrusters 35# 25#
30 banded pullups

Comp
a. oh squat
b. snatch balance 4×2 85%
c. wod- Jackie
1000 m row
50 thrusters 45#
30 pullups

d 6×2 85-90% full snatch

WOD 5/16/2013

Erin Blette — Thu, 16 May 2013 00:33:30 +0000

Strength/skill: 4×10 barbell only high hang snatches

WOD:

“Helen”

3 rounds:

400m run

21 KB swings (perf-53/35)(fit-35/26)

12 pull ups (fit-banded pull ups)

Post WOD: foam roll, mobility work with bands/lacrosse balls

Competitors: rest day

WOD 5/15/2013

Erin Blette — Wed, 15 May 2013 00:03:33 +0000

Strength/skill:

A. 5×5 power cleans

B. 5 min EMOM: 30 sec handstand holds

WOD:

20,18,16…4 (reps decrease by 2 each round)

dead lifts (perf-115/75)(fit-95/65)

box jumps (perf-24/20)(fit-20/14)

shoulder to OH (same as deads)

Finisher: 4x200m run w/30 sec rest

Competitors

A. 5×2 power clean first pull 85-90%

B. 5×2 power clean second pull 85-90%

C. every 30 sec for 6 mins: 1 hang power clean to 1 touch and go power clean 85-90%

D. WOD

bar weight: 135/95

box height: 30/24

D. 400m row, 400m run, 200m row, 200m run (no rest)

WOD 5/14/2013

Erin Blette — Tue, 14 May 2013 00:31:42 +0000

Strength/skill:

A. back squats 5×5

B. 8 mins of T2B work

WOD:

4 min, 3 min, 2 min, 1 min AMRAPS with 1 min rest btwn each:

Perf

6 C2B pull ups

5 squat snatches 115/75

Fit

6 pull ups/banded pull ups

5 power snatches 75/35

5 OH squats 75/35

Competitors

A. 5 min EMOM: 10 T2B

B. 5 min EMOM: 5 def HSPUs

C. split jerk 6×2 @85-90%

D. WOD- same scheme as perf/fit

4 MUs

5 squat snatch 155/105