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Deadlift + Chains 1RM
CrossFit Open WOD 12.1
7 Minute AMRAP:
*Burpees to 6″ target above reach
Great news, Fairmont and surrounding areas! If you would like to adopt a healthy eating/Paleo lifestyle, CrossFit Intense is a drop-off location every Monday and Thursday at noon for Paleo meals from Simply Caveman. How does it work? They will post their menu online and you simply order and pay online before the deadline to ensure delivery at the appointed time! No more fretting over what to eat for a healthy lunch. Check out their website below and try them out! Meals plans are priced very reasonably and with variety for you to enjoy a healthy, Paleo eating lifestyle. In conjunction with CrossFit, you will be well on your way to slaying those holiday calories that are piling up!
Monday Back Squat (see percentages for this week) 3 Rounds For Time: 30 Second Hanging L-Hold 20-Pull Ups 10-Thrusters 135/85# Strength Percentages for the week: After a progressive warm up complete 5 x 65% 5 x 75% Rep Test x 85% AMRAP x 65% *using 90% of your 1RM as the training max
Don’t forget about our Olympic Lifting Class tonight at 7 pm! Being a member at Intense not only provides you with a strength and conditioning program, but with specialty certs in Powerlifting and Olympic Lifting, coupled with the experience and results our athletes have seen, Intense is a great place for you to get in shape or to learn the skills needed to lift weights safely and effectively. There’s room for you at Intense, and for just $75 for your introductory month, you get the benefit of wonderful coaching, advanced programming, and a community you will fall in love with! Message us to schedule your intro session before our special pricing expires.
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Fairmont, WV 26554
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WOD- Wednesday, Dec 17th Wendler Wk4 Deload week: Good Mornings 4×7 at moderate weight (no max reps) WOD: 3 rds: (all done with a single dumbbell) 16 DB Snatch 100 m farmer carry 100 m farmer carry 16 DB thrusters 100 m farmer carry 8 TGU 100 m …
Wednesday's WOD: TIER 1 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch] B. 4 Rounds for Time: 400m Run 15 Ball Slams TIER 2 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat] B. 4 Rounds for Time: 400m Run 12 Toes-2- Bar TIER 3 A. 3 x [Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat] B. 4 Rounds for Time: 400m Run 12 Handstand Push-Ups
Looks like the Open starts at the end of February. Look for more information as we get closer to the Open (including details on the scaled division). http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule
Competitors Program Week 2, Day 1: 5 sets of the complex: Snatch + 2 Hang Snatches @ 70-75% -then- Back Squats 5x3 @ 80% -then- AMRAP in 15 minutes: 5 muscle-ups 10 deficit handstand push-ups (1 blue + 1 green plate / 1 blue plate) 500m row
WOD 12/15/14 Strength: 3RM thruster *5 sec pause at bottom of each rep WOD: For Time- 45 pull ups 45 Thrusters (95/65) - See more at: http://crossfitcsa.com/2014/12/15/wod-121514/#sthash.cngKOpjU.dpuf
Power WOD 12/15/14 Please remember if you followed the last cycle- +5 lbs to all upper body lifts 1rm and +10lbs to all lower body lifts and re-calculate your 90% number. Use that new number as your 1RM to calculate all percentages for this cycle. Squat 5 reps at 65% Squat 5 reps at 75% Squat 5+ reps at 85% ** last set is 5+ ( as many reps as possible) Asst: 100 bandy leg curls 50 db split squats (50 each leg) GHD sit ups - See more at: http://crossfitcsa.com/2014/12/15/power-wod-121514/#sthash.6RzfGFHI.dpuf
Starting this week, our morning Open Gyms will focus on a single movement: either a lift, a skill, or a gymnastics movement. This week's movement is the Clean. Come in and work on your Cleans M/W/F at 8:00 to 9:30 and T/TR at 10:30 to noon with Dylan T, Tara, and/or Justin. (However, as always, you are always welcome to work on other movements, or WODs, during Open Gym.)