Author Archives: jordy

10/22/2019 – WOD

Strength
Shoulder Press – Work up to a heavy 1 rep
Push Press – Work up to a heavy 1 rep
Push Jerk – Work up to a heavy 1 rep
—If you didn’t max out your bench press last wk, do that

Conditioning (15 min cap)
3 RFT
21/17 Cal Ski
15 Push Jerk 155/105# (50%)
9 Bar Muscle-ups or 10 GI Janes

WOD Notes: PJ should be unbroken or done in 2 sets every rd. You may do less bar mu if 9 will take you over 90 sec, just do the remaining reps of GI Janes then. 

Assistance
Hollow Rocks – 5 sets: 1 min on / 1 min off

10/21/2019 – WOD

Strength
a) Back Squat – 20 Min to work up to a heavy 1 rep (wk 7 – test)
b) One Arm High Pulls – 4×12 (each arm)

Conditioning
17 Min AMRAP (with a partner)
80/65 Cal Assault Bike
40 Double Dutch Burpees
20 (3 Power Clean + 4 Front Rack Lunges) 185/125#

WOD Notes: Goal is to complete 1 rd+ the 2nd rd on bike. Only movement you will work at the same time is burpees, which is 40 each (80 total). You may switch anytime you’d like on the bike but I’d recommend every 10-15 cals (should be sprints!). Barbell should feel somewhat heavy.

Assistance
a) Pull-up Challenge (wk 7) – Accumulate 3 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off

10/18/2019 – WOD

Strength
Back Squat – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)

Conditioning
Make-up/Skill Day!

Announcement
Open WOD 20.2 was announced. We will run heats every 30 minutes starting at 8am. Here is the google spreadsheet. Open WOD 20.2 The PM Team took week 1. Who will win week 2? Please park in the spots away from the building tomorrow am, thanks!
Open WOD 20.2
20 Min AMRAP
4 DB Thrusters 50/35#
6 T2B
24 Double Unders

10/17/2019 – WOD

Strength
Deadlift – 6×2 @ 75-92% (deload)
—Try to do one set heavier than last week

Conditioning
12 Min AMRAP
7 GI Janes (RX+ = 5 Bar Muscle-ups)
10 Deadlifts 225/155# (50% of DL)
15/12 Cal Ski

WOD Notes: Goal is to get 5 rds. DL should feel light to where you can go through them quickly even when fatigued. 

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

10/16/2019 – WOD

Strength
Thruster (from floor) – Work up to a heavy 5 rep, 3 rep, 1 rep in 15 minutes

Conditioning (16 min cap)
27-21-15-9
Thrusters 95/65#
T2B
***75 Double Unders after each round

WOD Notes: Thrusters should feel light to where you only have to break them up 1-2x for the rd of 27/21/15. Round of 9 should be unbroken, T2B sub = 5 less reps/rd, toe through rings, or leg raises against rig. DU sub = 40 DU or 125 singles.

Assistance
a) Pull-up Challenge – 18 Negatives (lower chin from bar in 5 sec)
b) Weighted Sit-ups – 4×30

10/15/2019 – WOD

Strength
Bench Press – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)

Conditioning
5 Rounds (interval style)
10/9/8/7/6 (by rd) Hang Power Cleans (start @ 65%)
3 Wall Climbs (RX+ = 50ft Handstand Walk)
20/16 Cal Row
—rest 90 sec between rds

WOD Notes: Each round should be 95%+ effort since you have built in rest! Rd 1 = 10 reps @ 65%. Rd 2 = 9 reps. Rd 3 = 8 reps. Rd 4 = 7 reps. Rd 5 = 6 reps. Try to increase each rd by a little bit, which each one should be difficult for each rep range. 

Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rocks – 5 sets

10/14/2019 – WOD

Strength
a) Back Squat – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)
b) One Arm High Pulls – 4×10 (each arm)

Conditioning (17 min cap)
3 RFT
12 Devil Press 45/30#’s
16 DB Box Step-ups 24/20″ 45/30#’s
400m Run

WOD Notes: Goal is to avg 5 min rds or faster. DP should be 5# lighter than normal. DB should be on shoulders for step-ups, but you may hold them at your sides if you want to scale. Sub a 250m run for 400m if you know you can’t run a 2:00 400m when fatigued. 

Assistance
a) Pull-up Challenge – Accumulate 3 minutes Hold Above Bar
b) Weighted Plank – 5 sets: 1 min on / 1 min off

10/11/2019 – 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

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

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)