Archive for April, 2012

Tuesday: 120424

Posted: April 23, 2012 by Todd Katz in Uncategorized
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A) 15 minutes work up to a heavy 2 rep Thruster (off the rack)

B) For Time:

Thruster 135/95 (no rack)
Chest to Bar Pullups

Post time to comments:

Coach’s Notes: 20 minute time cap for part B). You have the option of doing the pullup with a 45# weight instead of Chest to Bar.

Monday: 120423

Posted: April 22, 2012 by Todd Katz in WODs
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“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total for all three lifts (added together) to comments.

Compare to: 120201

Coach’s Notes: You have exactly 15 minutes at each lift. Warmup with appropriate weight and take no more than 3 cracks at establishing your 1 rep max. Also, the video of Castro on his final Deadlift…. For ADVANCED SERIOUS Athletes only. It comes with more risk than reward.

Saturday: 120421

Posted: April 20, 2012 by Todd Katz in Uncategorized
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5 Rounds For Total Reps:

1 Minute at each of the following stations:
Wall Balls 25/20
Kettlebell Swings 2/1.5 pood
Knees to Elbow

Post total number of reps to comments:

Friday: 120420

Posted: April 19, 2012 by Todd Katz in WODs
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A) 15 minutes Skill work. Pick two. Choices:
Double Unders – if you don’t have them
Rope Climb
Handstands, (all variations. walking, free standing).
Muscle Ups
Pullups – Kipping, butterfly, strict, L, Chest to Bar.

B) 15 minutes max height Box Jump – If you’ve never jumped to a 20 inch box, you can use the green flooring to build a safe jump.

C) 100 Ab Mat Situps for time.

Thursday: 120419

Posted: April 18, 2012 by Todd Katz in WODs
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A) 12 Minutes: Work up to a Heavy Single Thruster. (From the rack).

B) Death By Thruster @ 65% of weight achieved in Part A.

C) 50 Pullups Not for time, but in least number of sets.

Post Load for A, Total number of minutes for B, and number of sets for C.

Coach’s Notes: In Death by Thruster, do one Thruster from 0 to minute 1, 2 Thrusters between minute 1 and minute 2, 3 Thrusters between minute 2 and minute 3… continue until you can no longer complete the number of Thrusters in a given minute. For Part C). Best score is 1 unbroken set, try to accomplish in least number of sets. This is not for time, but must be completed within 10 minutes.

Compare Thruster to: 110830

Wednesday: 120418

Posted: April 17, 2012 by Todd Katz in Uncategorized
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5 Rounds For Time

15 Box Jumps 30/24
15 Deadlifts (Body Weight)

Post time to comments:

Tuesday: 120417

Posted: April 16, 2012 by Todd Katz in WODs
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A) 25 Minutes Work up to a heavy 3 Push Press

5 Handstand Pushups
10 Ring Dips
15 Pushups

Post load and total number of rounds to comments:

Monday: 120416

Posted: April 15, 2012 by Todd Katz in Uncategorized

A) Hang Clean

3-3-3-3-1-1-1 (30 minute cap)

50 Double Unders
50 Situps

Compare to: 120206

Nutrition Challenge “Project Hope”

Posted: April 13, 2012 by Todd Katz in Uncategorized

Thursday May 3rd 6:30 PM Nutrition Seminar/Kickoff – For those of you who have attended the seminar in the past it will be similar with possibly some new data.

Sign up HERE: by April 30th. Please indicate if you’d like to be a team captain. The tracking of points will be standardized and on a google document so there will be little to no administrative work on your part. Team Captain’s main responsibility will be to encourage teammates, and rib other team captains.

This Nutrition challenge will be tied directly with Project Hope, the new Fight Gone Bad fund raiser. We will be raising money for St. Judes Children’s Hospital. The entry workout will be held May 3rd at all classes. If you plan on doing the nutrition challenge but can’t make the workout or the seminar please see me.

Point Tracking begins Monday May 7th. The final day will be Saturday June 9th.

Project Hope WOD: Saturday June 9th, National Mall.

Some notes about the WOD and Fundraising. There is a pretty significant cost to get 30+ Boxes in the DC area on the National Mall for this event. There will be a registration fee of (I think 35 dollars)… That includes a tshirt. All the money from this particular fundraising event will go directly to St. Judes Hospital donated under Mid-Atlantic Affiliates. There will be a Fund Raising Page as well where we will have our own team… “Hammer Down CrossFit” and our objective is to try and raise money for St. Judes Hospital independent from the other affiliates. Bonus points will be awarded to the Nutrition Challenge teams based on how much money they raise.

More information to follow as I receive it from either Brian at Patriot or CrossFit HQ.


Saturday: 120414

Posted: April 13, 2012 by Todd Katz in WODs
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3 Rounds for time:
400 meter run
21 KB swings 1.5/1 pood
12 pullups

Post time to comments:

Compare to: 111114