Monthly Archives: January 2017

1/31/2017 – WOD

Strength
Push Jerk (use rack) – 6 reps every 2 minutes for 10 min (6 sets total)
—Start @ 70%. Increase a little every set. Last set should be around 85%

Conditioning
3 Rounds For Time
10 DB Snatches (alternating) 100/70#
20 HSPU (2″ deficit)
40/35 Cal Row

WOD Notes: TD = 11-17 min (20 min cap). DB Snatches should be HEAVY to where you have to pull yourself under the DB (should not be able to muscle snatch it). HSPU standard is a 45# plate + 25# plate on each side of abmat. You may kip them. HSPU scale = 25 HR Push-ups or 20 burpees. You may bike 45/40 calories on AD, if there aren’t enough rowers.

TJ – working those HSPU!

1/30/2017 – WOD

Strength
Back Squat – 6 reps every 2 minutes for 10 min (6 sets total)
—Start @ 65%. Increase a little every set. Last set should be around 85%

Conditioning
5 Rounds For Time
10 Power Clean 155/105#
10 Front Rack Lunges 155/105#
10 GI Janes

WOD Notes: TD = 13-19 min (20 min cap). PC = 55% of 1RM PC. Barbell weight should feel light for both movements! If you can’t do an unassisted pull-up for the GI Jane, you will do 10 burpees + 10 ring rows.

Marlena – 218# BS!

1/29/2017 – WOD

Open Gym: 11-1pm 

1/28/2017 – WOD

Conditioning 
10 Rounds For Time
1 Rope Climb 20ft
6 Burpee Box Jump Overs 24/20″
12 Wall Balls 20/14# To 10ft

WOD Notes: TD = 14-20 min. RC scale = 2 up/downs (keep body in straight line) or 8 ring rows. Wall Balls should be light and unbroken every round easily!!! You may throw to 9ft if necessary.

Masters Arctic Blast!

1/27/2017 – WOD 

Strength 
Front Squat – 20 Min to work up to a new 1RM

Conditioning 
Make-up/Skill Day!

1/26/2017 – WOD

Strength
Snatch (full) – 20 min to work up to a new 1RM

Conditioning
5 Rounds (interval style)
10 Overhead Squats 155/105#
50 Double Unders
30/25 Cal Bike
—Rest 2 minutes between rounds

WOD Notes: TD = 90 sec-2:15 min / round. OHS should be unbroken every round (55% of 1RM) & they should get difficult by the 4th round. DU scale = 20-25 DU or 80 singles. The bike should be 100% ALL OUT! You may row 25/20 cal for large classes. Subtract 8 min from your total time.

Autumn looking comfortable in the bottom of OHS!

1/25/2017 – WOD

Strength
Clean n Jerk (full) – 20 min to work up to a new 1RM

Conditioning
3 Rounds For Time
10 Dball over Shoulder 150/100#
20 C2B Pull-ups
400m Run
—Rest 2 minutes
3 Min AMRAP of Ring Muscle-ups (sub: GI Janes)

WOD Notes: TD = 11-17 minutes (20 min cap). C2b scale = chin over bar or 12-15 c2b. Keep in mind that the Open will have C2B. The 5:30am & 8am classes may bike or row 35/30 calories if it is too cold to run outside.

Brent – Team Black Mamba

1/24/2017 – WOD

Strength
Bench Press – Work up to a new 1RM, then do 2 sets ME @ 65%

Conditioning
For Time
50/45 Cal Row
40 Bar Facing Burpees
30 Hang Power Cleans 185/125#
40 Bar Facing Burpees
50/45 Cal Row

WOD Notes: 13-19 min (21 min cap). HPC = 65% of HPC max. You must jump and land on 2 feet for the bar facing burpees.

Announcement
1) EarthFed Muscle Protein (Vanilla & Chocolate) is back in stock for $40
2) CF Rage Sweatshirts – $50

1/23/2017 – WOD

Strength
Back Squat – 20 min to work up to a new 1RM

Conditioning
5 Rounds For Time
18 T2B
15 Thrusters 95/65#
12 Power Snatches 95/65#

WOD Notes: TD = 12-18 min (20 min cap). T2B scale = Do 10-15 reps or 18 knee above hips. Barbell weight should be light. You should be able to do thrusters in 1-2 sets every round. Power snatches should feel very light as well to where you can touch n go majority of reps.

Announcement
1) EarthFed Muscle Protein (Vanilla & Chocolate) is back in stock for $40
2) CF Rage Sweatshirts – $50

Julie ripping through thrusters!

1/22/2017 – WOD

12-2pm: T2B & Rope Climb Skills Clinic
—the first 45 min will focus on T2B. The remainder of time will be Rope Climbs.