Monthly Archives: May 2013

5/8/2013 – WOD

Strength
Deadlift – 2 EMOM for 10 Minutes @ 70-75% of 1RM *Move weight fast off the ground

Conditioning
8-1 Reps of:
Strict Chest To Bar Pull-ups (no kipping)
Power Cleans 205/135lb
—Rest 5 minutes
5 Min on Air Dyne For Max Distance/Calories

WOD Notes: Focus on moving weight quickly off the ground (keep bar close) for the deadlifts, while maintaining good posture throughout the first pull. There is absolutely no kipping today, so choose a band where the 8th rep will get difficult on the first round. Scaling is chin over bar for the pull-ups. Power clean weight is 70-75% of 1RM.

Eric & Shayne going head to head!

Rage Sweat Angel!

5/7/2013 – WOD

Strength
Bench Press 1×5 (75%), 1×3 (80%), 5×1 (Find 1RM), 1×2 (95%)

Conditioning
150 Double Unders
75 Burpees
50 KB Swings 88/53lb
1200m Row
—Rest 1 minute
100 Sit-ups For Time

WOD Notes: Scaling for Double Unders is 375 singles. You may also scale to Russian KB Swings, but go heavier. Record separate score for the Sit-ups. Sit-ups start with hands on the ground and you must touch your heels each rep with your feet flat on the ground. Do not save energy for the sit-ups, finish the row with high intensity!

5/6/2013 – WOD

Strength
Back Squat 1×5 (75%), 1×3 (80%), 5×1 (Work up to 1RM), 1×2 (95%)

Conditioning
5 Rounds For Time (Each Round is ALL OUT!)
4 Bear Complex 165/105lb
250m Run
—Rest 2 minutes between rounds

WOD Notes: This is an anaerobic threshold WOD that’s designed to have a high power output, so make sure not to hold back on any of the rounds & go fast! Bear Complex should be relatively heavy for this WOD, but pick a weight where you can string 4 in a row without dropping the barbell.

Lots of PR’s tonight on the back squats!

5/4/2013 – WOD

“Mini-Rager”

1) Clean n Jerk Ladder – Women’s weight starts @ 45lb. Men’s weight starts @ 95lb. You will have 50 seconds to complete the lift and 10 seconds to transition to the next barbell. Weights will increase by 10lb. Score is your highest successful lift.
—Rest 5 minutes
2) 10 Min AMRAP
5 Strict Pull-ups (no kipping)
10 Thrusters 95/65lb
15 Burpees
—Rest 10 Minutes
3) 1 Mile Run For Time

WOD Notes: This workout will simulate what kinds of WOD’s you would see in a competition. Each one will test a different component of fitness. Your ranking is the sum of your 3 places. For example, 1st place in WOD #1, is 1 point. 10th place in WOD #2 is 10 points. 2nd place in WOD #3 is 2 points. Your total score is 13. Let’s have fun with this one and please try to arrive early, so we can get started quickly!

Great job today everyone!

Chris

Tina

5/3/2013 – WOD

Conditioning
10 Power Snatches 155/115lb
1 Rope Climb 20′
8 Power Snatches 155/115lb
1 Rope Climb 20′
6 Power Snatches 155/115lb
1 Rope Climb 20′
4 Power Snatches 155/115lb
1 Rope Climb 20′
2 Power Snatches 155/115lb
1 Rope Climb 20′
*Then immediately following the WOD, you have 15 minutes to find a 2RM Back Squat

WOD Notes: Snatch weight should be 70-75% of your 1RM Power Snatch. Scaling for rope climbs are 5 up/downs or 10 burpees. Your 15 minute clock to find your 2RM Back Squat starts as soon as you finish the WOD, so you may rest as long as you need. You should be able to start at a heavier weight for you first set of back squats and take less sets to establish a 2RM, since you will be nice & warm from the WOD.

5/2/2013 – WOD

Skill
10 Min To Find Max Height Box Jump

Conditioning
“Tabata” – (20 sec work / 10 sec rest for 8 Rounds)
KB Swings 88/53lb
Double Unders
Toes To Bar
Air Dyne (Calories or Miles)
—Rest 30 seconds between movements

WOD Notes: You will do 8 rounds of KB Swings before rotating to double unders. One round is 20 sec of work with 10 sec of rest. After round 8 of each movement, you will rest an extra 30 sec before rotating to next movement. Score is total reps for each movement.

5/1/2013 – WOD

Strength
Deadlift 7×2 (Work up to a 2RM—You may touch & go or reset each rep)

Conditioning
20 Min AMRAP
Run 400m
15 Chest/Bar Pull-ups
20 Wall Balls 20/14lb

Assistance
3×12 Glute/Ham Raises or Hip Extensions

Congrats to Brent for beasting out a 500lb Deadlift! Other PR’s: Erick – 265lb, Elishia – 159lb, Rick – 265lb, Seth – 355lb, Henry – 345lb, Julie – 138lb, Joan – 138lb