Author Archives: jordy

1/26/2016 – WOD

Strength
1 Push Press + 1 Push Jerk + 1 Split Jerk – Every 90 seconds for 8 sets
—From the floor. Should be 90-95% of push press

Conditioning
4 Rounds For Time
10 Deadlifts 315/205#
15 C2B Pull-ups
20 Bar Facing Burpees

WOD Notes: TD = 10-16 minutes. DL = 67-70% of 1RM. C2B scale = chin over bar. 

  

1/25/2016 – WOD

Strength
Back Squat – 3×10 @ 70-80%
—Start @ 70% for set 1 & work up to a heavy 10 rep by set 3.

Conditioning
“Open WOD 15.5″
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65#

WOD Notes: TD = 6-13 minutes. This WOD is a repeat from last years CrossFit Games Open, which it was the toughest one both mentally & physically! Let’s see how much your fitness has improved. Scaled weights are 65/45#. Use air dyne if classes are too large.

Schedule This Week
We will have Open Gym for one hour each day this week. The rest of the schedule is normal.
Monday – 7pm open gym
Tuesday – 6pm open gym
Wednesday – 5pm open gym
Thursday – 4pm open gym

  

1/22/2016 – WOD

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

Conditioning 
For Time
30 C2B Pull-ups
10 DB Snatches (alternating) 100/70#
50 Burpees
10 DB Snatches (alternating) 100/70#
70 Wall Balls 30/20#
10 DB Snatches (alternating) 100/70#

WOD Notes: TD = 13-20 minutes. Scale C2B to chin over bar. You may also scale the whole WOD by cutting it in half and do 2 rounds.

Announcement: This is Saturday’s WOD since we will most likely be snowed in and Rage will be closed. Make sure to check blog tonight for updates!

1/21/2016 – WOD

Strength
Snatch – 15 min to work up to a heavy single

Conditioning
7 Rounds For Time
4 Power Cleans 185/125#
8 Front Rack Lunges 185/125#
12 T2B
50 ft Handstand Walk (sub: 3 wall climbs)

WOD Notes: TD = 12-17 minutes. PC weight is 60-65% (use same weight for lunges). T2B scale = 12 hanging knee above hips or 6 cal ski erg.

  

1/20/2016 – WOD

Strength
Clean n Jerk – 15 min to work up to a heavy single
—Full clean is preferred, but you may power clean if necessary

Conditioning
10 Rounds For Time
5 Hang Squat Clean 155/105#
5 Push Jerk 155/105#
25 Double Unders

WOD Notes: TD = 9-16 minutes. Weight should be around 50% of clean n jerk (can cycle through all 10 reps each round quickly). DU scale = 50 singles

  

1/19/2016 – WOD

Strength
Bench Press – 15 Min to Find 1RM, then do 2 sets max reps @ 75%

Conditioning (compare to 7/6/2015)
1.a) 50 Cal Row For Time
—Rest 2 minutes
1.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
2.a) 50 Cal Row For Time
—Rest 2 minutes
2.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
3) For Time: 50 Cal Row + 25 Lateral Burpees Over Bar
—no rest between row/burpees

WOD Notes:  TD = 1:20-3:00 For Row / 45 sec-90 sec for burpees / 3-4 minutes for part 3. For round #2, try to stay within 20 seconds of your first round for both the row/burpees. Round #3 is no rest between the 2 movements. You will record 5 separate times. Do your best to go 100% ALL OUT for each segment! Keep in mind, rowing for calories will favor the larger/taller athlete & burpees favors smaller/shorter athletes.

  

1/18/2016 – WOD

Strength 
Back Squat – 20 Min to Work up to a new 1RM!

Conditioning
“The Open Test” – CFNE Competitors WOD
20 Min AMRAP
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 – games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

WOD Notes: Finishing one round of this WOD Rx’d = beast mode. This is a good WOD to prepare for The Open since it combines all the movements that have been in The Open the past few years. Cleans/jerks should be around 50% of your 1RM. MU scale = 15 GI janes.

   

Wodapalooza “Bars & Balls” WOD