Monthly Archives: July 2015

7/20/2015 – WOD

***7pm class is open gym***
Strength
Back Squat – 20 Min to work up to a heavy single, then 1 set ME @ 75%
—Go for a PR if you feel good, if not hit 95%. Aim for more reps than last week on the max reps

Conditioning
6 Rounds For Time
6 Thrusters 135/95#
6 Overhead lunges 135/95#
15 Burpees

WOD Notes: TD = 12-17 minutes. Use same weight for thrusters/lunges. If OH mobility is limited, do front rack lunges instead. The goal is to do all 12 reps unbroken with the barbell without putting it down. Go right from thrusters into OH lunges.

Announcement: Good luck to Kurt Stein this week as he competes with the best in the world at the CrossFit Games (Masters 50-54)! The competition starts Tuesday! You can follow along at http://games.crossfit.com/.

Kurt with female games athlete Katrin Davidsdottir

7/18/2015 – WOD

Conditioning
5 Rounds For Time
3 Bear Complex 185/125#
12 C2B Pull-ups
400m Run

WOD Notes: TD = 17-23 minutes. Bear Complex = power clean + front squat + push jerk + back squat + behind neck jerk. No squat clean thrusters allowed. Scaling for C2B = chin over bar.

Reminder: No Open Gym today! Only 9am & 10am classes!

***Good luck to all those competing tomorrow at “Test Your Metal”, “Spartan Race” and “Battle Royale” 

7/17/2015 – WOD

Strength
Front Squat – 6×2 @ 90% + 1 set ME @ 75% (aim for 10 reps)

Conditioning
Make-Up/Skill Day!

Announcement: There is no open gym this Saturday!

7/16/2015 – WOD

Strength
a) Bench Press – Work up to a heavy single, then do 3xME Reps @ 70%
b) Strict C2B Pull-ups – 4×6 (heavier than last week or use lighter band)

Conditioning
For Time
200m Sled Drag 135/85#
21 DB Snatches (alternating) 70/45#
25 T2B
250m Sled Drag 90/60#
15 DB Snatches 80/50#
20 T2B
400m Sled Drag 45/35#
9 DB Snatches 100/60#
15 T2B

WOD Notes: TD = 15-21 minutes. You must step foot inside Rage after each sled drag before you stop. When you take plates off after each round, do not drop them outside (drop them inside!) Notice the weights get heavier on the DB snatches each round. Scaling for T2B = 30/20/10 of hanging knee above hips or sit-ups. Please no dropping DB during the snatches! 

7/15/2015 – WOD

Strength
Snatch – 1 EMOM for 10 minutes @ 90%
—If you feel strong, go for a PR

Conditioning
20 Min AMRAP
50 Cal Row
75 Wall Balls 20/14#
15 Ring Muscle-Ups (sub: 30 GI Janes)
***If you signed up for Cult Athletics, do only 12 Min AMRAP

WOD Notes: Novice should shoot between 1-2 rounds. Advanced/Elite should be 2+ Rounds.   

Mike – Congrats on 135# snatch PR

7/14/2015 – WOD

Strength
BB Complex – 5x (sq clean + hang sq clean + push jerk + split jerk) @ 80%+

Conditioning
For Time
6 Clean n Jerk 225/155#
60 Double Unders
9 Clean n Jerk 205/135#
60 Double Unders
12 Clean n Jerk 185/115#
60 Double Unders
—Rest 3 minutes
50 Cal Air Dyne For Time

WOD Notes: TD = 6-11 Minutes & 90 sec-3 minutes for AD. Make sure to have weights ready for quick transitions (70%, 65%, 60% by round). DU scaling = 120 singles or 30 DU.  

7/13/2015 – WOD

Strength
Back Squat – 6×2 @ 90% + 1 set ME @ 75% (aim for 10+ reps)

Conditioning
5 Rounds For Time
6 Overhead Squats 155/100#
1 Rope Climb 20ft
12 Bar Facing Burpees

Midline
6×45 sec Weighted Plank (heavy)

WOD Notes: TD = 8-14 minutes. OHS weight should be around 60% of 1RM. If mobility is limited in the bottom of OHS, you may do front squats instead at 60% of FS 1RM. Jump & land on 2 feet for the bar facing burpees. Scaling for RC = climb to 15ft or 1 lap sled pull with arms.  

7/11/2015 – WOD

Conditioning
Complete with a partner for time:
100 Thrusters 135/95#
1 Mile Run
100 Burpee Box Jump Overs 24/20″ (partner must do 4 strict C2B pull-ups every 10 reps)

WOD Notes: I’d recommend alternating every 5 reps for the thrusters. You may set up 2 weights if strength levels are different, but only one partner works at a time. You don’t have to run with your partner. The first partner may start on Burpee box jump overs when they return from run. You may scale C2B to chin over bar.

Reminder: Mobility Clinic is tomorrow July 11th from 11:30am-1pm. There are still spots available! Cost is $20 for members & $30 for non-members.

7/10/2015 – WOD

Strength
a) Front Squat – 6×3 @ 87%
b) Romanian Deadlifts – 4×6 @65-70% of 1RM DL

Conditioning
Make-Up/Skill Day! The Romanian DL are a great exercise to strengthen low back/hamstrings/glutes. If you are weak in those areas, make sure to do these.

Reminder: Mobility Clinic is this Saturday July 11th from 11:30am-1pm. There are still spots available! Cost is $20 for members & $30 for non-members.  

7/9/2015 – WOD

Strength
a) Bench Press – 5×3 (tempo) @ 80%
—5 sec count down, then drive up fast
b) Strict C2B Pull-ups – 4×8 (weighted for advanced)

Conditioning
6 Min AMRAP
10 KB Swings 70/53#
10 HR Push-ups
10 T2B
—Rest 3 minutes
6 Min AMRAP
5 Push Jerk 185/115#
10 C2B Pull-ups
—Rest 2 minutes
3 Min AMRAP Row For Calories

WOD Notes: Try to get 4+ rounds on both WOD’s & 50-75 cal for men 35-50 cal for women. Scaling for T2B are hanging knees above hips or 10 sit-ups. You may scale C2B to chin over bar. Jerk weight is 62% of 1RM push jerk.

Reminder: Mobility Clinic is this Saturday July 11th from 11:30am-1pm. There are still spots available! Cost is $20 for members & $30 for non-members.