October 1st 2012

Strength:
3RM Floor Press

WOD:
8 minute AMRAP:
8x Snatch (95/65)
20x Double unders

The jumpropes are in! See Jag to get yours.

September 30th 2012

Rest Day

If you're as(s) sore as I am from those sprints and pistols please do some active recovery and mobility.

Rest Day Question:

What's your biggest strength in crossfit?

September 29th 2012

Back by popular demand.

At Home WOD
3 Rounds for Max Reps:
Ground-to-Overhead
Dips

Use whatever you can for the G2O's, the heavier the better. For the dips, saw horses work great. If you dont have them, two chairs will work

Results September 28 2012

Friday September 28th 2012

If it's raining we will be on Illick's Mill.

Strength:
Sprint Chases

WOD:
12 minute Time Limit:
Pistols
Hand Release Pushups

*perform 1 rep of each the first round, 2 reps of each the second round, etc
**bring a vest if you have one

Thursday September 27th 2012

Rest Day

Recover, stretch and show up hungry for a workout on Friday.

If you'd like a jumprope let Jag know by Friday out post to comments

Results September 26th 2012

Wednesday September 26th 2012

Another hard day yesterday. Sorry for the late post, I fell asleep with phone in hand mid-post.

Skill: Bar Muscle Ups, EMOM 10 minutes

WOD
AMRAP 15 min:
8x HSPU
8x Heavy Wallball/ Plate Thrusters
8x 10yd Sprints

Rain location on Illick's Mill. Bring a towel

Tuesday September 25th 2012

Those thrusters were heavy yesterday but Jag and Court muscled their way through them.

Skill:
3x Max Towel Pullups

WOD
Hard "Annie"
50, 40, 30, 20, 10 Reps of:
Unbroken Double Unders
Toes-to-Bar (half rep)

Results September 24th 2012

Monday September 24th 2012

I hope everyone had a healthy weekend. Lets have a good week of training.

Strength:
Max Split Jerk

WOD
5 Rounds for Time:
5x Thruster (135/95)
10x Burpees

September 21st 2012

My apologies for not posting yesterday. Today's class is canceled. See you on Monday.

South Mountain Crossfit will be having a workout at Springtown Park in Allentown at 5:30. Go check it out!!

September 19th 2012

Good job yesterday Surge!

Wod
AMRAP 20 minutes:
Run 400m
10x Pullups
20x Flutter Kicks (4 count)

Results September 18th 2012

September 18th 2012

Great work yesterday guys, it was nice to move some weight. I also think everyone got homework to improve their form.

Today we'll be meeting at Monacacy Park on Illick's Mill to stay out of the rain.

WOD
For Time:
50x Box Jumps
50x Clapping Pushups
50x Improvised GHD Situps

Everyone bring a towel!!!

Results September 17th 2012

September 17th 2012

Strength: Front Squat 5x3

WOD
5 Rounds for Time:
5x Hang Squat Clean (155/105)
10x Weighted Ring Dips

Results September 14th 2012

September 14th 2012

Partner WOD

As a team complete the following:
100x Burpees
100x Ground-to-Overhead (45/34)
20x Slalom Run (45/35)
*one partner must be holding the plate at all times

This is going to be tough one.

September 13th 2012

Rest Day

Take it easy, maybe do some maintenance on your body with a warmup and some stretching. Go to the website mobilitywod for great info on stretching and mobility.

Otherwise, just come back hungry for more on Friday.

September12th results

September 12th 2012

Great job everyone on the 9/11 WOD yesterday, all that running was tough.

Strength:
Overhead Single-Arm KB Walk for Max Distance (each arm)

WOD
AMRAP 10 min.
10x Pullups
20m Burpee Broadjumps
*if you have a weight vest bring it

September 11th 2012

Sorry for not posting yesterday's results. Today is a 9/11 memorial WOD.

Some may disagree but I think physical excursion is the strongest form of prayer.

Run 2001m
11x Squat Tuck Jumps
11x Pistols
11x Burpee Chest-to-Bar Pullups
11x 175/120# Power Clean
11x Handstand Pushups
11x KB Swings 2/1.5
11x Toes-to-Bar
11x Deadlift 175/120#
11x Push Jerk 110/75#

September 10th 2012

3 Rounds for Max Reps
1 minute  for each movement (total 5 minute round)

Slamball
Kb Swings
Pullups
Squats
Abmat Situps

If you dont have an abmat, just bring a towel to use instead

Results September 7th 2012

Under extremely slippery conditions Team Jag/Tyler edged out Team Ed/Surge. Both teams gave 100% and were neck and neck the entire time, good job guys.

September 7th 2012

Team WOD today!

Capture the Flag:
More details tomorrow but here is the gist.

Each team has a certain amount of flags. With one person working at a time, they must complete one round, listed below, and then sprint to steal an opponent's flag, return with it, and tag the next teammate in. A team with no flags at their base loses.

5x Pullups
10x Pushups
15x Squats

This should be fun, challenging and a chance to build camaraderie

September 6th 2012

Rest Day

Yesterday we did a great WOD on our field trip to Monacacy Park. We also had Pete come check us out. Thanks for coming Pete and you're welcome back anytime!

Expect a hard team WOD on Friday.

Results September 5th 2012

September 5th 2012

Field trip today!

5 rounds for Time:
15x Kb Swings
15x Picnic Table Box Jumps

Bring something grippy, like a door mat, for the picnic tables

Results September 4th 2012

September 4th 2012

SWelcome back from the holiday weekend, now it's time to get our butts in gear

Skill: Muscle Ups/ Pullups, Every Minute on the Minute for 15 minutes

5 Rounds for Time:
10x Clapping Pushups
Sprint 200m

September 3rd 2012

Reminder, no class today. Some athletes were planning to meet up anyway though. If you're craving a hero wod, here's one that doesn't require any equipment.

"Griff"
For Time:
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

September 1st 2012

I hope everyone is enjoying their weekend!

At-Home WOD

Strength: 6x Uphill Sprint 50m

3 Rounds for Time:
15x Pistols
10x Handstand Pushups

This WOD should be like a sprint, go all out!