Monthly Archives: July 2015

7/31/2015 – WOD

Strength
Front Squat – 3×8 @ 65%, 70%, 75%

Conditioning
Make-Up / Skill Day! If you didn’t miss a day you can do this WOD:
8 Rounds (interval style)
10 Cal Ski Erg
60ft Prowler Push (heavy)
—Rest 90 sec between rounds

WOD Notes: Each round is 95%+ effort & should take around 60 seconds. Prowler weight should be anywhere from 250-500#. Fast transitions from the ski erg to the prowler! You should be holding 1000+cal/hr (female), 1500+cal/hr (male). Make sure to work with someone who is pushing the same weight on prowler & spread out 1 min apart.

Goodbye to Zack & Hannah!

7/30/2015 – WOD

Strength
a) Bench Press – 3×10 @ 70-75%
b) Strict C2B Pull-ups (close grip) – 3×10 (use weight if 10 is too easy)

Conditioning
For Time
100 Double Unders
30 Thrusters 95/65#
20 Ring Muscle-Ups
30 Thrusters 95/65#
100 Double Unders

Scale #1 – 2 Rounds
50 DU
15 Thrusters
3-5 Ring MU
15 Thrusters
3-5 Ring MU

Scale #2
100 DU or 200 Singles
30 Thrusters
30 GI Janes
30 Thrusters
100 DU or 200 Singles

WOD Notes: TD = 8-13 minutes. Scale #1 = Athletes who have Ring MU, but 20 is too many in a row to where you will lose intensity (so it’s broken up into 2 rounds). Scale #2 = Those who don’t have MU yet. 

7/29/2015 – WOD

Strength
7 sets (1 Pwr Snatch + 1 Sq Snatch) —Start @ 75% & work up to heavy complex
—Try to PR your power snatch, since we haven’t tested this in awhile.

Conditioning
4 Rounds For Time
10 DB Squat Snatch (alternating) 80/50#
10 DB Overhead Walking Lunges 80/50#
2 Rope Climb 20ft
400m Run

WOD Notes: TD = 13-17 minutes. If you lack OH mobility, you may scale to DB power snatches (we normally do these). DO NOT drop the DB from overhead please! Scaling for RC = climb to 15ft, 2 laps sled pull with arms, or 10 strict pull-ups.  

7/28/2015 – WOD

Strength
BB Complex – 5 sets (1 pwr clean + 1 push jerk + 1 split jerk)
—All 5 sets @ 82%+ of 1RM power clean

Conditioning
5 Rounds For Time
50ft Handstand Walk (sub: 3 wall climbs)
7 Hang Clean n Jerk 185/115#
15 T2B

Midline
6×30 sec weighted plank (heavy) –rest 1 minute between

WOD Notes: TD = 13-18 minutes. If you cannot do either a handstand walk or wall climbs you will do 2 laps bear crawl. Hang CnJ weight is 60% of 1RM. You don’t have to squat them. Each rep starts above knee & finishes with bar locked out overhead. Try to link a few together without dropping bar. Scaling for T2B = reduce reps to 7-10, 15 knees above hip or 10 cal ski erg.

 Rage tanks have arrived! $20 

7/27/2015 – WOD

Strength
Back Squat – 3×8 @ 65%, 70%, 75% (deload)

Conditioning 
2k Row For Time
—Rest 5 minutes
30-20-10
Wall Balls 30/20#
Burpees

WOD Notes: 2k TD = 6:30-9 minutes. WB/Burpee TD = 6-10 minutes. You should be able to go unbroken on the WB every rd even though it’s a heavier ball. 

Announcement: Congratulations to Kurt Stein on placing 12th at the 2015 Reebok CrossFit Games in the Masters 50-54 Age Group!  

7/25/2015 – WOD

Conditioning
20 Overhead Squats 135/95#
20 Burpee Box Jumps 24/20″
200m Sled Drag 100/60#
—Rest 3 minutes
15 Overhead Squats 155/105#
20 Burpee Box Jumps 24/20″
200m Sled Drag 100/60#
—Rest 3 minutes
10 Overhead Squats 175/115#
20 Burpee Box Jumps 24/20″
200m Sled Drag 100/60#

WOD Notes: Each round is 95% effort. Try to hold the same time for each round. OHS should be moderately heavy, but you should be able to do all the reps unbroken. 

7/24/2015 – WOD 

Strength
Front Squat – 15 Min to Work up to a heavy single, then 1 set ME @ 75%

Conditioning
Make-up/Skill day!

7/23/2015 – WOD

***4pm Open Gym today***
Strength
Bench Press (close grip) – 5×5 (heavy)

Conditioning
For Time
50 Cal Row
25 T2B
15 Deadlifts 275/175#
5 Rope Climb 20ft
15 Deadlifts 275/175#
25 T2B
50 Cal Row

WOD Notes: TD = 15-20 min. Use about 60% of 1RM DL. Scaling for RC = 20 cal ski erg + 2 laps sled pull with arms.  

7/22/2015 – WOD

***5pm is open gym today***
Strength 
Snatch – 20 Min To Work up to a heavy single

Conditioning
4 Rounds For Time
9 Strict HSPU (3″/no deficit)
25 Wall Balls 30/20#
Run 400m

WOD Notes: TD = 13-18 minutes. Scaling for HSPU = Kipping or 10 DB Strict presses (should be difficult to get all 9 reps unbroken) 

7/21/2015 – WOD

***6pm is open gym today***

Strength
Clean n Jerk – 20 Min To Work up to a heavy single

Conditioning 
3 Rounds For Time
5 Strict C2B Pull-ups
5 Power Clean 225/155#
30 Double Unders
5 Strict C2B Pull-ups
5 Hang Power Cleans 225/155#
30 Double Unders
5 Strict C2B Pull-ups
5 Push Jerks 225/155#
30 Double Unders

WOD Notes: TD = 10-15 minutes. Use around 75% of 1RM clean and stick to one weight for all 3 movements. Scale C2B to chin over bar and do 3-4 reps if 5 reps will slow you down too much. Scaling for DU = 60 singles. Try to link all 5 reps for the HPC & PJ, but do singles on the PC.