6199 Dressler Rd. NWNorth Canton, OH, 44720 

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May 31, 2015

Lift: Back squat 

6-6-3-3-1-1 

65-65-75-75-85-85%

 

 

Wod: 9 minute amrap

7 chest to bar (or 3 muscle ups)

4 curtis p’s (95/65) (power clean-front squat-lunge-lunge-

push press)

 

May 28, 2015

Lift: bench press

5x5 at 75% 

60 seconds of rest between sets

 

WOD:

20 min amrap

3 tire flips

250m run

15 shoulder to overhead (115/85)

250m run

 

May 27, 2015

Lift: back squat

4x4 at 75%

rest 3 minutes between sets

 

WOD:

5 - 2 minute amrap - 60 seconds rest between each

5 hang cleans (95/65)

8 bar over burpees

 

May 26, 2015

Lift: Deadlift

5x3 at 80%

rest 3 minutes between sets

 

WOD:

10 rounds

10 wall balls (20/14)

10 seated twists w/ med ball

6 step ups w/ med ball (24/20)

 

May 25, 2015

Lift: front squat

5x10 at 65%

rest 3 minutes between sets

 

WOD:

Emom 5 

max effort 20 seconds row

rest 3 minutes

 

emom 5 

max effort push ups in 30 seconds

rest 3 minutes

 

emom 5

2 clean and jerks @ 80% of 1rm

 

 

May 23, 2015

This Memorial Day we will honor local hero Ashley White. From crossfit.com:

 

"U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney."

 

"White"

5 rounds

3 rope climbs

10 toes to bar

21 walking lunge steps with 45 overhead

400m run

 

 

May 21, 2015

Lift: strict press 4-4-3-3

50-60-70-80%

rest 3 minutes between sets

 

WOD: 8 minute amrap

5 thrusters (75/55)

8 front rack lunge steps

3 burpees

 

 

May 20, 2015

 

Lift: 4 sets front squat (50%)

20 seconds max effort

rest 3 minutes

 

WOD:

3 rounds

5 deadlifts (35%)

25 lateral bar hops

rest 2 minutes

3 rounds

plank hold (60 seconds accumulated)

100m sprint

rest 2 minutes

3 rounds

35 double unders

10 goblet squats (70/55)

 

May 19, 2015

 

Lift: deadlift 4-4-3-3

50-60-70-80

rest 3 minutes between sets

 

Emom 6 (65%)

hang clean

power clean

squat clean

hang clean

 

WOD: 8 rounds for time

5 power cleans (50%)

12 pull ups

5 shoulder to overhead

 

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