Monthly Archives: April 2014

4/18/2014 – WOD

Strength
Front Squat – 5×3 (work up to a heavy 3RM)
—all 5 sets should be at 85% or higher

Conditioning
5 Rounds (each round is 95%+ effort)
8 DB Snatch 100/60lb
8 Burpees
2 Laps Prowler Push 300/200lb
—Rest until you are fully recovered between rounds

WOD Notes: DB Snatch weight is a little heavier than you normally use. The prowler push is 2x the length of Rage. You may also make-up a WOD that you missed earlier in the week instead.

Announcement: Masters WOD’s have been announced and HQ is not messing around! Good luck to Kurt, Jenny K, Chris, Candy, and Bonnie these next 4 days! The top 20 in each age group earn a trip to the CrossFit Games in July!

4/17/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = Close Grip Bench Press – 5 reps (heavy)
EVEN = Air Dyne – 25 seconds @ 90% effort

Conditioning
15 Min AMRAP
60 KB Swings 70/53lb
50 HR Push-ups
40 Box Jump Overs 24/20″
30 T2B
20 Deadlifts 275/175lb
10 Bar Muscle-Ups

WOD Notes: Deadlift should be no more than 60% of 1RM. Scaling for Bar MU, are jumping Bar MU or banded Bar MU on the pull-up bar near garage door. You will squat down, jump, and pull yourself over the bar. The other scaling option is to do 10 Strict Pull-ups/10 Strict Bar Dips (matador).

Colby – Setting up before lifting

4/16/2014 – WOD

Strength
Clean Complex – EMOM for 10 Min (1 Power Clean + 1 Squat Clean + 1 High Box Jump)
—Start @ 75% of 1RM full clean & add weight as you go. Challenge yourself on height of box jump.

Conditioning
9-7-5-3-1
Squat Cleans 205/125lb
Ring Muscle-Ups

Assistance
3×10 Hip Extensions (barbell behind neck)

WOD Notes: Squat clean weight should be around 65% of your 1RM. Scaling for MU include: Scaling the # of MU to 3-4 each round, 2 rope climbs each round, 10 c2B pull-ups (if you missed tuesdays wod), or 2 Laps of pulling the sled with your arms (outside). If you are close to a MU, you can also do MU attempts.

Andy B. doing Open WOD 14.5

4/15/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 3 Push Press @ 85%
EVEN = 3 Strict Pull-ups (weighted heavy)

Conditioning
6 Rounds For Time
5 Push Jerk 185/115lb
10 C2B Pull-ups
40 Double Unders
—Rest 3 minutes
30 GI Janes For Time

Midline
Accumulate 3 min in a GHD Sit-up Hold (weighted for advanced)

WOD Notes: PJ weight should be about 65% of your 1RM Push Jerk. You may scale to chin over bar for pull-ups. Sub 100 singles each round or 20 DU.

It’s a Muscle-Up Party!

4/14/2014 – WOD

Strength
Back Squat – 5×3 (work up to a heavy 3RM)
—all 5 sets should be at 85% or higher

Conditioning
2 Rounds (each round is 95-100% effort)
20 Tire Flips
40 Burpees
1000m Row
—Rest 5 min between rounds

WOD Notes: You may scale tire flips to 10 reps if 20 reps will take longer than 2 minutes by yourself. You may also partner up with someone else and do all 20 reps. If classes are large (which they probably will be), we will have half do the conditioning first before the back squats. The goal is to be under 15 minutes for each round.

Brent

Patrick

Mary

4/12/2014 – WOD

Conditioning
4 Rounds For Time
1 Rope Climb 20′
10 T2B
15 Box Jumps 24/20″
20 Wall Balls 20/14lb
Run 400m

WOD Notes: Scaling for RC are 3 up/downs or 10 Pull-ups.

Announcement: Good luck to Ross tomorrow as he will be competing at CrossFit Generation in the “Generation Spring Classic”. He will be lifting around 3pm, so come out and cheer him on!

4/11/2014 – WOD

Strength
Front Squat – Work up to a heavy 2RM, then 2×5 @ 70% for speed

Conditioning
“Open WOD 11.3”
5 Min AMRAP
Squat Clean n Jerk 165/105lb

WOD Notes: Each CnJ counts as 2 reps. Each squat clean = 1 rep, each jerk = 1 rep. Scale weight to about 55% of your 1RM clean n jerk.

4/10/2014 – WOD

Strength
EMOM for 12 Minutes
ODD = 3 Bench Press 85%+
EVEN = Prowler Push 400lb+/300lb+ (60 ft = length of Rage)
—Prowler should take about 15-20 sec max each round

Conditioning
For Time
250m Sled Drag 45/25lb
100 Double Unders
50 Cal Row
40 Slam Balls 40/25lb
30 HSPU
20 Front Rack Lunges 205/125lb
250m Run

WOD Notes: You may scale the weight on the sled. Scaling for DU are 250 singles. You may scale the reps of the HSPU to 20 reps or do 30 Push Jerk @ 155/105lb (55% of 1RM Push Jerk). Lunges should be around 65% of your 1RM Front squat.

4/9/2014 – WOD

Strength/Skill
EMOM For 12 Min
ODD = 2 Squat Snatches @ 80%+
EVEN = 10 UNBROKEN Heavy Wall Balls 30/20lb
—You may scale to power snatches. WB are to black/gray line for men/women.

Conditioning
10 Min AMRAP Ladder
3 DB Snatch 80/45lb
3 Burpees
6 DB Snatch
6 Burpees
9 DB Snatch
9 Burpees
12 DB Snatch
12 Burpees
***Keep climbing the ladder until 10 min is up

WOD Notes: The strength/skill portion will turn into a metcon quickly! Make sure to focus on technique on your snatches. They don’t have to be touch n go. Your score will be total reps for the DB Snatch/Burpee WOD.

4/8/2014 – WOD

Strength
Hang Power Clean – 2 EMOM for 10 Minutes
—Start at 80% & work up to a heavy double or single by the end of the EMOM

Conditioning
6 Rounds For Time
5 Hang Power Cleans 225/135lb
5 Ring Muscle-Ups or 12 C2B Pull-ups
Run 250m (fast)
—Rest 90 sec between rounds

Assistance
A) Ring/Bar Dips 3×8 (weighted for advanced)
B) Sit-ups 4×20 (weighted)

WOD Notes: Each round should be about 95% effort! You should need that 90 seconds of rest each round! HPC weight is about 80% of 1RM. You should be doing MU if you have them, however if 5 is a challenge to do unbroken scale to 3-4 since each round is supposed to be quick!