Author Archives: jordy

10/11/2019 – WOD

By WOD

Strength
a) Back Squat – 5×5 @ 90% (wk 5 – same as monday)
b) Pull-up Challenge –  Accumulate 60 reps

Conditioning
Make-up/Skill Day!

Announcement
CrossFit Games Open 20.1 WOD has been announced which we will do Saturday! We will run 10 people per heat (every 30 minutes) starting at 8am. You will be responsible for warming yourself up before your heat time, so please arrive at least 30 min early. Also, please be prepared to judge if possible! I have sent an email out for you to sign-up for a heat. If you didn’t receive the email please let me know! These next 5 weeks it’s going to be the 5:30am/8am/3pm/7pm class VS 4pm, 5pm, 6pm classes. Let’s have some fun Ragers!
OPEN WOD 20.1 – 10 RFT
8 Ground to Overhead 95/65#
10 Bar Facing Burpees

10/10/2019 – WOD

By WOD

Strength
Deadlift – 5×3 @ 80-90% (little heavier than last wk)

Conditioning (18 min cap)
For Time
50 Wall Balls 20/14# to 10ft
15 Bar Muscle-ups or 20 GI Janes
400m Sled Drag 90/50#
15 Bar Muscle-ups or 20 GI Janes
50 Wall Balls 20/14# to 10ft

WOD Notes: WB should feel light to where you can do them in 1-2 sets the first rd & 2-3 sets the last rd. Bar MU Sub = 5-8 reps. Sled Drag should be a fast walk the whole time or a slow jog at times.

Assistance
a) L-Sit/Tuck (parallettes) – 9 sets: 20 sec on / 40 sec off
b) Barbell Bicep Curls – 4×12

10/9/2019 – WOD

By WOD

Strength
3 Position Snatch – Floor + Below Knee + Above Knee
—6 Sets. One set every 2 min @ 75-85%

Conditioning
3 Rounds (interval style)
10 Power Snatch 135/95# (RX+ = 165/115#)
10 Push Jerk 135/95#
2 Rope Climbs 20ft
18/14 Cal Assault Bike
—Rest 2 minutes between rounds

WOD Notes: Goal is to finish each round in under 4 minutes. Snatches should feel kind of heavy & should be quick singles. PJ should be unbroken, which you should have to rest a little bit after your 10th Snatch before you pick-up bar. RC sub = climb 15ft or do 6 heavy pulleys. Bike should be a sprint!

Assistance
a) Pull-up Challenge – 15 Negatives + 15-25% of BW (5 sec down)
b) Weighted Sit-ups – 6×25 (hold weight behind head)

10/8/2019 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 90% (wk 5)
b) Bent-over DB Reverse Flies – 4×12

Conditioning (Compare to 11/7/2017)
15 Min AMRAP
8 Dball Over Shoulder 150/100#
20 Burpees
25/20 Cal Ski

WOD Notes: Click on the date above and compare your score. Try to do the same exact version as well. Goal is 3-4 rds. Heats will stagger 2 minutes behind.

Assistance
a) Hollow Rocks – Tabata for as many rounds as possible or accumulate 3 minutes.
b) Banded Tricep Extensions – 4×25

10/7/2019 – WOD

By WOD

Strength
Back Squat – 5×5 @ 90% (wk 5)

Conditioning
10 Min AMRAP
50 Double Unders
10 Front Rack Lunges 155/105#
12 T2B (RX+ = 15)

WOD Notes: Goal is 5+ Rds. Lunges should be around 40% of BS & unbroken each rd. T2B sub = 8-10 reps, toe through rings, or leg raises to rig. DU sub = 25 DU or 80 singles.

Assistance
a) Pull-up Challenge – Accumulate 2:30 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off
c) One Arm High Pulls – 4×12 (each arm)

10/5/2019 – WOD

By WOD

Conditioning
20 RFT (with a partner relay style)
10 Wall Balls 30/20# to 10/9ft
10 DB Hang Power Cleans 50/35#’s
10/8 Cal Row

WOD Notes: This WOD is a “you go, I go” one where you do one full rounds while your partner rests. The goal is to complete each round between 1:00-1:15, so try to push (especially the row) since you will get about 1 minute rest/rd. Each person will do 100 reps of each movement.

Strength
Bench Press – 5×5 @ 87.5% (wk 4)

10/3/2019 – WOD

By WOD

Strength
Deadlift – 5×4 @ 77-87% (little heavier than last wk)

Conditioning (18 min cap)
For Time
3 Wall Climbs (RX+ = 60ft HS Walk)
9 Devil Presses 45/30#
18/15 Cal Bike
4 Wall Climbs (RX+ = 80ft HS Walk)
12 Devil Presses 45/30#
24/20 Cal Bike
5 Wall Climbs (RX+ = 100ft HS Walk)
15 Devil Presses 45/30#
30/25 Cal Bike

WOD Notes: WC scale = 2/3/4 laps with feet in sliders or 20/25/30 shoulder taps per rd. Devil Presses should be 5# less than you normally use since I want you to be able to move through them quick. Bike cal scale = 3 less/rd.

Assistance
L-Sit/Tuck (parallettes) – Accumulate 3 minutes

10/2/2019 – WOD

By WOD

Strength
Power Clean + Hang Power Clean + Hang Sq Clean + Jerk
—One set every 2 min for 5 sets. Start @ 75% & work up to a heavy complex

Conditioning (17 min cap)
10 RFT
6 C2B Pull-ups (RX+ = 4 Bar MU)
5 Power Cleans 165/105#
30 Double Unders

WOD Notes: Goal is to avg 90 sec/rd so that you’re done in under 15 min. C2B scale = chin over bar (don’t scale reps). You may also use a band to where you can do all 6 reps in a row each round, but shouldn’t feel super easy. PC = quick singles @ 57-60%. DU sub = 15-20 DU or 50 singles.

Assistance
a) Weighted Sit-ups (DB behind head) – 5×25 with 45 sec rest between
b) 4×12 – Barbell Bicep Curls

10/1/2019 – WOD

By WOD

Strength
a) Bench Press – 5×5 @ 87.5% (wk 4)
b) DB Bentover Reverse Flies – 5×10 (control eccentric)

Conditioning
4 RFT – 12 Min Running Clock
15 Thrusters 95/65# (RX+ = 115/75#)
25/20 Cal Row
***Max Bar Facing Burpees in remaining time

WOD Notes: Goal is to be able to do the thrusters unbroken or in 2 quick sets each rd. Row should 60-75 sec/rd. You should be able to have around 2 minutes on the burpees at the end. Record time for WOD + total burpees.

Assistance
a) Hollow Rocks – 10 sets: (15 sec hold + 15 sec rock) —rest 30 sec between
b) DB Skull Crushers – 4×10