Monthly Archives: November 2013

11/7/2013 – WOD

Strength
Narrow Grip Strict Pullups – 4×8
—Choose weight/band that limits you to no more than 8 reps.

Conditioning
4 Rounds For Time
10 Back Rack Lunges 185/115lb
12 C2B Pull-ups
40 Double Unders
Then immediately following WOD:
1000m Row

WOD Notes: There are 2 scores for this WOD. Score #1 is your total time after completing the 1000m Row. Score #2 is your 1000m Row time. Lunge weight should be moderately heavy where 10th lunge gets heavy, but you should be able to do all 4 rounds unbroken. Scaling for double unders are 100 singles or 20 double unders each round.

11/6/2013 – WOD

Strength
Clean n Jerk – 1 EMOM for 10 Min
—Start @ 75% & work up to 90% by the end.

Conditioning
6 Min AMRAP Ladder
1 Clean n Jerk 185/115lb
1 Box Jump 36/30″
2 Clean n Jerk 185/115lb
2 Box Jumps 36/30″
3 Clean n Jerk 185/115lb
3 Box Jumps 36/30″
*Keep climbing ladder for remainder of 6 min

Assistance
4×8 Weighted Back Extensions

WOD Notes: Clean n Jerk weight should be 65% of 1RM. Should be moderately heavy, but you should still be able to transition quickly to a push jerk immediately from a quarter squat during the clean. Box Jump height for scaling is 24/20/18″.

11/5/2013 – WOD

Strength
Close Grip Bench Press – 6×2
—Start at 80% & work up to a heavy 2RM

Conditioning
42-30-18 Reps
KB Swings 70/53lb
T2B
Burpees

WOD Notes: You may scale T2B by doing sit-ups (weighted), lying leg raises, or hanging knee raises.

Jen B. showing full extension on KB Swings!

Check out Stacey T. (Top Right)

11/4/2013 – WOD

Strength
Back Squat 6×2
—Start @ 80% & work up to 90-95% for at least 2 sets.

Conditioning
5 Rds For Time – “Reverse Rowing Nancy”
15 Overhead Squats 95/65lb
400m Row

Midline
Accumulate 2 Min – L-Sit, Reverse Sorenson Hold (GHD), or Weighted Plank.

WOD Notes: Yes, we have been rowing a lot the past week. The way I see it is that you can never row too much…unless it’s a half marathon like we had to do at the CrossFit Games! Overhead squat weight is light so work on technique (break bar while holding overhead). Rage will most likely be having a clean n jerk clinic Saturday November 16th (more details to follow).

Donna practicing overhead squats!

11/2/2013 – WOD

Strength
Snatch – 2 EMOM For 7 Min @ 85%
—Full Snatch if mobility allows.

Conditioning
For Time
200 Double Unders
75 Burpees
20 Power Snatches 155/105lb
Run 800m

WOD Notes: You must complete everything in order. Scaling for double unders is 500 singles. Snatch weight should be about 75% of your 1RM Power Snatch.

11/1/2013 – WOD

Strength
Front Squat 5×5
—Start @ 70% & build to a heavy 5RM

Conditioning
4x500m Row ALL OUT!
—Rest 3 minutes between each effort

WOD Notes: Make sure that each effort is 100% & try not to hold back and save energy for last round. You should also make-up any assistance/midline work that you missed this week after the WOD. Any remaining time left during class can be used to work on any skills, which I can help with.