Author Archives: jordy

7/28/2015 – WOD

Strength
BB Complex – 5 sets (1 pwr clean + 1 push jerk + 1 split jerk)
—All 5 sets @ 82%+ of 1RM power clean

Conditioning
5 Rounds For Time
50ft Handstand Walk (sub: 3 wall climbs)
7 Hang Clean n Jerk 185/115#
15 T2B

Midline
6×30 sec weighted plank (heavy) –rest 1 minute between

WOD Notes: TD = 13-18 minutes. If you cannot do either a handstand walk or wall climbs you will do 2 laps bear crawl. Hang CnJ weight is 60% of 1RM. You don’t have to squat them. Each rep starts above knee & finishes with bar locked out overhead. Try to link a few together without dropping bar. Scaling for T2B = reduce reps to 7-10, 15 knees above hip or 10 cal ski erg.

 Rage tanks have arrived! $20 

7/27/2015 – WOD

Strength
Back Squat – 3×8 @ 65%, 70%, 75% (deload)

Conditioning 
2k Row For Time
—Rest 5 minutes
30-20-10
Wall Balls 30/20#
Burpees

WOD Notes: 2k TD = 6:30-9 minutes. WB/Burpee TD = 6-10 minutes. You should be able to go unbroken on the WB every rd even though it’s a heavier ball. 

Announcement: Congratulations to Kurt Stein on placing 12th at the 2015 Reebok CrossFit Games in the Masters 50-54 Age Group!  

7/25/2015 – WOD

Conditioning
20 Overhead Squats 135/95#
20 Burpee Box Jumps 24/20″
200m Sled Drag 100/60#
—Rest 3 minutes
15 Overhead Squats 155/105#
20 Burpee Box Jumps 24/20″
200m Sled Drag 100/60#
—Rest 3 minutes
10 Overhead Squats 175/115#
20 Burpee Box Jumps 24/20″
200m Sled Drag 100/60#

WOD Notes: Each round is 95% effort. Try to hold the same time for each round. OHS should be moderately heavy, but you should be able to do all the reps unbroken. 

7/24/2015 – WOD 

Strength
Front Squat – 15 Min to Work up to a heavy single, then 1 set ME @ 75%

Conditioning
Make-up/Skill day!

7/23/2015 – WOD

***4pm Open Gym today***
Strength
Bench Press (close grip) – 5×5 (heavy)

Conditioning
For Time
50 Cal Row
25 T2B
15 Deadlifts 275/175#
5 Rope Climb 20ft
15 Deadlifts 275/175#
25 T2B
50 Cal Row

WOD Notes: TD = 15-20 min. Use about 60% of 1RM DL. Scaling for RC = 20 cal ski erg + 2 laps sled pull with arms.  

7/22/2015 – WOD

***5pm is open gym today***
Strength 
Snatch – 20 Min To Work up to a heavy single

Conditioning
4 Rounds For Time
9 Strict HSPU (3″/no deficit)
25 Wall Balls 30/20#
Run 400m

WOD Notes: TD = 13-18 minutes. Scaling for HSPU = Kipping or 10 DB Strict presses (should be difficult to get all 9 reps unbroken) 

7/21/2015 – WOD

***6pm is open gym today***

Strength
Clean n Jerk – 20 Min To Work up to a heavy single

Conditioning 
3 Rounds For Time
5 Strict C2B Pull-ups
5 Power Clean 225/155#
30 Double Unders
5 Strict C2B Pull-ups
5 Hang Power Cleans 225/155#
30 Double Unders
5 Strict C2B Pull-ups
5 Push Jerks 225/155#
30 Double Unders

WOD Notes: TD = 10-15 minutes. Use around 75% of 1RM clean and stick to one weight for all 3 movements. Scale C2B to chin over bar and do 3-4 reps if 5 reps will slow you down too much. Scaling for DU = 60 singles. Try to link all 5 reps for the HPC & PJ, but do singles on the PC.

7/20/2015 – WOD

***7pm class is open gym***
Strength
Back Squat – 20 Min to work up to a heavy single, then 1 set ME @ 75%
—Go for a PR if you feel good, if not hit 95%. Aim for more reps than last week on the max reps

Conditioning
6 Rounds For Time
6 Thrusters 135/95#
6 Overhead lunges 135/95#
15 Burpees

WOD Notes: TD = 12-17 minutes. Use same weight for thrusters/lunges. If OH mobility is limited, do front rack lunges instead. The goal is to do all 12 reps unbroken with the barbell without putting it down. Go right from thrusters into OH lunges.

Announcement: Good luck to Kurt Stein this week as he competes with the best in the world at the CrossFit Games (Masters 50-54)! The competition starts Tuesday! You can follow along at http://games.crossfit.com/.

Kurt with female games athlete Katrin Davidsdottir

7/18/2015 – WOD

Conditioning
5 Rounds For Time
3 Bear Complex 185/125#
12 C2B Pull-ups
400m Run

WOD Notes: TD = 17-23 minutes. Bear Complex = power clean + front squat + push jerk + back squat + behind neck jerk. No squat clean thrusters allowed. Scaling for C2B = chin over bar.

Reminder: No Open Gym today! Only 9am & 10am classes!

***Good luck to all those competing tomorrow at “Test Your Metal”, “Spartan Race” and “Battle Royale” 

7/17/2015 – WOD

Strength
Front Squat – 6×2 @ 90% + 1 set ME @ 75% (aim for 10 reps)

Conditioning
Make-Up/Skill Day!

Announcement: There is no open gym this Saturday!