Author Archives: jordy

5/2/2016 – WOD

Strength
Back Squat – 1×20 @ 69-70%
—Increase roughly 5# from last Friday. Write down the time that 20 reps takes.

Conditioning
3 Rounds For Time
9 Power Snatches 155/105#
15 Burpee Box Jump Overs 24/20″
21 Cal Row

Midline (Day 1)
4×60 sec plank (weighted 55/35#)
—rest 1 min between sets

WOD Notes: TD = 9-15 minutes. PS = 68-70% of 1RM PS (should be able to do fairly quick singles). “30 Day Abs” is being programmed the month of May! If you want a strong/functional midline, I’d recommend you follow it!

Day 1 – 30 Day Midline Challenge

5/1/2016 – WOD 

Open Gym: 1-4pm

4/30/2016 – WOD

Conditioning
For Time
Buy In: 800m Run 
5 Rounds
8 DB Snatches (alternating) 70/45# (Rx+ = squat)
5 Ring Muscle-ups or 8 GI Janes
Buy Out: 800m Run

WOD Notes: TD = 15-20 minutes. You should try to squat the snatches if OH mobility is proficient, otherwise you may power them. 

4/29/2016 – WOD

Strength
Back Squat – 1×20 @ 67%
—Increase 5lb from Monday and time how long it takes to do 20 reps.

Conditioning
Make-up/Skill Day!

4/28/2016 – WOD

Strength
Snatch (full) + Hang Snatch + OHS
—2@75%, 2@80%, 1@85%, 1@85%+

Conditioning
5 Rounds (interval style)
1 Rope Climb 20ft (legless = Rx+)
15 Burpees
20 Cal Air Dyne or Row
—Rest 2 minutes between rounds

WOD Notes: TD = 2-2:30 min / round. Each round is 100% ALL OUT EFFORT, so do not hold back and pace each round! You should be exhausted when you’re finished with the bike/rower. Subtract 6 minutes from total time at the end. Heats will stagger about 2 minutes behind, if you want to use a bike. RC scale = 10 strict ring rows or 4-5 negative pull-ups.

4/27/2016 – WOD

Strength
2 Hang Cleans (full) + 1 Jerk
—1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+

Conditioning
For Time
15 Clean n Jerk 185/115#
50 Wall Balls 20/14#
1200m Run
50 Wall Balls 20/14#
15 Clean n Jerk 185/115#

WOD Notes: TD = 15-22 minutes. The Run is an 800m (down to stop sign) + 400m. CnJ = about 60%. Should be able to do first 15 reps in about 90-120 seconds. You DO NOT have to squat the clean n jerks.

4/26/2016 – WOD

Strength
Bench Press – Work up to a heavy single, then do 3×10 @ 70-75%

Conditioning
4 Rounds For Time
10 Deadlifts 315/205#
72ft Handstand Walk or 5 wall climbs
30 Cal Row

WOD Notes: TD = 12-18 minutes. DL = 65% of 1RM. HS walk = 6 mats down + 6 mats back each round. You may scale HS walk to 1 lap or scale wall climbs to 3 per round.

Kurt is one fearless man!

4/25/2016 – WOD

Strength
Back Squat – 15 min to work up to a heavy single, then 1×20 @ 65% (week 1)
—We will be starting a 20 rep back squat cycle for 5-6 weeks. You will increase roughly 5# each time.

Conditioning
10 Rounds For Time
4 Thrusters 155/105#
8 T2B
24 Double Unders

WOD Notes: TD = 10-16 minutes. Thruster = 60% of 1RM thruster or push press (should get heavy towards the end). T2B scale = 8 knee above hips or 5 cal ski erg. DU scale = 48 singles.

Congrats to Mary & Eric on taking 3rd place at CF Akylas!

4/24/2016 – WOD

Open Gym: 1-4pm

Faith Rx’d at CF Apex

4/23/2016 – WOD

Conditioning 
“Whitten”
5 Rounds For Time
22 KB swings 70/53#
22 Box jump 24/20″
400m Run
22 Burpees
22 Wall balls 20/14#

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.