Monthly Archives: January 2014

1/20/2014 – WOD

Strength
Back Squat 5×5 @ 87.5% – Week 4
—Use a slightly heavier weight than last week

Conditioning
“CFNE East Coast Championships WOD #3”
3 Rounds For Time
15 C2B Pull-ups
12 Burpee Box Jump overs 20″
9 Back Squat 225/145lb (no rack)

Midline
Accumulate 2 min in an L-Sit on rings or parallettes

WOD Notes: Scaling for this WOD include chin over bar pull-ups, using a lower box, or using a rack for the back squats. Back Squat weight should be 55-60% of 1RM.

Week 2 – Tri County Throwdown @ SMCF

Name this person. She is erasing tonight’s results for some reason. Nice job on your squats today everyone!

1/18/2014 – WOD

Conditioning
10 Min AMRAP
5 Deadlift 225/155lb
10 OH Walking Lunges 45/35lb plate
30 Double Unders
—Rest 5 minutes
3 Rounds For Time
20 DB Snatches 80/45lb
20 Burpees

WOD Notes: Deadlift weight should be 55% of 1RM, so it shouldn’t be too heavy to where you have to break up the 5 reps each round. Scaling for double unders are 75 singles or 15 double unders.

Good luck to all those competing in week 2 of the Tri County Throwdown tomorrow @ SMCF!

1/17/2014 – WOD

Strength
Back Squat 5×5 @ 85%
—Use the same weight as Monday

Conditioning
Make-Up Day! You may also use the remainder of time to work on skills. 4pm class – if you workout past 5:15pm, I don’t mind just keep in mind, I’ll be warming up the 5pm class.

1/16/2014 – WOD

Strength
Weighted Pull-ups – 4×8
—Choose weight/band that is difficult for 8 reps

Conditioning
3 Rope Climbs 20′
20 T2B
30 Burpees
40 Cal Row
50 Slam Balls 50/35lb
40 Cal Row
30 Burpees
20 T2B
3 Rope Climbs 20′

WOD Notes: Sub 8 Pull-ups or 10 Ring Rows for 1 rope climb. You may also scale rope climbs to 15’/12′. This WOD will require heats so we are going to start a little earlier than usual on this since the strength should not take too long.

It’s a rope climb party!

Julie – Nice start position!

Chris is ready to slam the ball!

1/15/2014 – WOD

Strength
Squat Clean – Work up to a heavy 3RM
—No more than 3 sets once you reach 80% & you may do singles at the lighter weights.

Conditioning
12-9-6-3
Power Clean 205/125lb
Box Jumps 36/30″
HSPU (8/4″ Deficit)

Assistance
4×10 Glute Ham Raises (weighted)

WOD Notes: Power Clean weight is 75%. You may scale box jumps to a lower box, but go higher than the box you normally jump on. You may scale HSPU to no deficit or do Push Jerks @ 65%.

1/14/2014 – WOD

Strength
Press Complex 5x (2 Strict Press+2 PP+2 PJ) @ 90% of Press
—Should be heavy for press, but light for PJ so you can work on speed under the bar.

Conditioning
5 Min AMRAP
5 Pull-ups
7 KB Swings 70/53lb
9 HR Push-ups
—Rest 3 minutes
5 Min AMRAP
5 C2B Pull-ups
7 KB SDLHP 70/53lb
9 Burpees
—Rest 3 minutes
1000m Row For Time

WOD Notes: You may kip pull-ups in the WOD. Try to do these unbroken each round. These are all short WOD’s, so bring the intensity!

Click here to sign-up: CrossFit Apex 3rd Annual Winter Combine on Sat Feb 22nd!

1/13/2014 – WOD

Strength
Back Squat (week 3) – 5×5 @ 85%
—Make sure to rest at least 2-3 minutes between sets

Conditioning
2 Rounds For Time
40 Wall Balls 20/14lb
800m Run

Midline
Accumulate 3 min in a GHD Sit-up Hold (few sets as possible)

WOD Notes: Rx’d height for wall balls is 10′ (black line) for everyone. You may scale to the gray or red line, but make sure to be consistent with which line you are throwing to. Make sure to keep body weight slightly forward when running & stay light on the feet. Since the CrossFit Games Open is coming up at the end of February, I’m going to start giving you an idea of what an elite/advanced athlete would complete each WOD in. This one is doable in under 10 minutes.

1/11/2014 – WOD

Strength
EMOM for 10 Minutes
a) Deadlift – 2 @ 85% (odd minutes)
b) Weighted Strict Pull-ups (heavy) – 5 (Even minutes)
—Try to move DL with speed while maintaining lumbar curve

Conditioning
15 Min AMRAP
3 Curtis P. Complex 185/115lb
6 Strict T2B
9 lateral burpees over bar

WOD Notes: Curtis P. Complex = (1 pwr clean + 2 alt lunges + 1 push jerk). Weight is 65% of clean n jerk.  NO swinging on the t2B!

Reminder: Original black CF Rage T-shirts are available for $20 & sweatshirts are $40. Also, make sure to get your 5×5 squats in 2x/week!

1/10/2014 – WOD

Strength
Back Squat 5×5 @ 82.5%
—Use same weight as Monday

Conditioning
Make up a WOD that you missed this week or work on any skills you want to improve.

Reminder: Make sure to get in your 2 heavy 5×5 squat days in each week during this squat cycle!!

1/9/2014 – WOD

Strength
Hang Power Snatch – 2×3 (70%), 2×2 (80%), 1×2 (85%), 3×1 (90-100%)
—Work up to a heavy 1RM.

Conditioning
6 Rounds
5 Power Snatch 155/105lb
1 Rope Climb 20′
12 Burpees
—Rest 90 sec between rounds

WOD Notes: This is an interval style WOD where each round is 95-100% effort! Power snatches should be heavy and should be touch n go if possible. Scaling for rope climbs are 10 Pull-ups or 10 Ring Rows.

Reminder: Original black CF Rage T-shirts are available for $20 & sweatshirts are $40.