Author Archives: jordy

7/3/2015 – WOD

Strength
Front Squat – 5×4 @ 82%

Conditioning
For Time
12 Overhead Lunges 155/105#
100 Double Unders
12 Overhead Lunges 155/105#
75 Cal Row
12 Overhead Lunges 155/105#
50 Burpees

WOD Notes: TD = 11-17 minutes.Use around 55% of your OHS max for the lunges. It should be moderately heavy for 12 reps, which you can still do unbroken. Scale 200 singles for DU.

Reminder: Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm,

7/2/2015 – WOD

Strength
Squat Clean – 7×1
—all 7 sets @ 80%+. Work up to a heavy single.

Conditioning
3 Rounds For Time
10 Deadlifts 315/205#
20 T2B
30 Wall Balls 30/20#

Assistance
a) Bar/Ring Dips – 4×8
b) Strict C2B Pull-ups (weighted for advanced) – 4×8

WOD Notes: TD = 9-15 minutes. DL weight is 67-70% of 1RM (make sure your low back isn’t rounding on your setup). Scaling for T2B are 30 knee above hip or you may scale the reps down to 10 each round. WB height is 10ft for both men & women (9ft for masters 50+). If you have the extra time, please do the assistance work!  What is Jenn doing? – Brent

7/1/2015 – WOD

Strength
Snatch – 10 sets (Snatch Pull + Sq Snatch + OHS)
—Start @ 70% & work up to a heavy complex

Conditioning
6 Rounds (interval style)
1 Rope Climb 20ft
8 DB Snatch (alternating) 90/60#
15 Cal Row
—Rest 1 minute between rounds

WOD Notes: Each round should take under 2 minutes so try to give 90%+ effort, since you have rest each round. RC scale = climb to 15ft or 1 lap sled pull with arms. DB Snatches are slightly heavier, but you should still be able to move through them fairly quickly.

Reminder:  Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm,

6/30/2015 – WOD

Strength
BB Complex – 2 Power clean + 3 Push Press + 4 Push Jerk
—1 every 2 minutes for 8 minutes. 5 sets total. Start @ 80% of Push Press then work up to heavy complex

Conditioning
6 Rounds For Time
5 Burpee Ring Muscle-Ups (sub: 10 GI Janes)
5 Hang Power Cleans 205/125#
5 Push Jerk 205/125#

WOD Notes: TD = 12-17 minutes. BB weight is around 70% of both HPC & Jerk. Use the same weight for each movement. If you can’t do the 5 HPC unbroken drop after the 4th rep, then knock out all 5 jerks without dropping bar. To prevent your rings from swinging too much, make sure they are set-up just above your reach while standing.

Reminder:  Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm 

6/29/2015 – WOD

Strength
Back Squat – 5×4 @ 85%+ (little heavier than last wk)

Conditioning
For Time
21 Thrusters 115/75#
15 Box Jumps 30/24″
Run 800m
15 Thrusters 135/95#
12 Box Jumps 30/24″
Run 400m
9 Thrusters 155/105#
9 Box Jumps 30/24″
Run 250m

Midline
3×1 Min Weighted Plank

WOD Notes: TD = 15-21 minutes. Thruster weight increases with each round. Try to have weights organized to make each transition smooth & quick. The average person will be making 10# jumps each round. Box Jumps are higher than normal as well, however you may scale the height and do 20-15-10 by round or double the amount of box step-ups.

Reminder: Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm.  

6/27/2015 – WOD

Conditioning
For Time
200 Double Unders
30 Burpees
5 Rope Climbs 20ft
30 Burpees
90 Wall Balls 30/20#

WOD Notes: TD = 15-22 minutes. Scaling for DU = 400 singles. Scaling for RC = 50 Cal Row (10 cal/1 RC). If you missed thursdays WOD, you should do 4×10 Strict Pull-ups after the WOD. 
Rage shorts are in!

6/26/2015 – WOD

Strength
Front Squat – 5×5 @ 80%

Conditioning
Make-up / Skill Day!

Reminder: Tomorrow is the Clean n Jerk Clinic from 11:30am-1pm. There are still plenty of spots left. It’s $20 for members & $30 for non-members.

6/25/2015 – WOD

Strength
Bench Press – 3 sets Max Reps @ 70%
—Aim for 12-15 reps each set

Conditioning
10 Rounds (interval style)
6 Strict C2B Pull-ups
8 Slam Balls 50/35#
Sprint 125 yards
—Use the walk back as your rest time

WOD Notes: Each round is 95%+ effort (under 60 sec/round). You may mix C2B & Chin over bar pull-ups if 6 is too many to do unbroken. Choose band that will be difficult for 6 reps each round. You should be sprinting all out up the hill to the fire hydrant. You will use the walk back as your rest time. Don’t worry about recording exact times for this WOD.

Reminder: This Saturday June 27th is the Clean n Jerk Clinic from 11:30am-1pm. There are still plenty of spots left. It’s $20 for members & $30 for non-members. 
 Joe setting up before snatching

6/24/2015 – WOD

Strength
Snatch – 15 Min to work up to a heavy single (95%+)
—Beginners will stay light & work on technique

Conditioning
4 Rounds For Time
15 Overhead Squat 135/95#
15 T2B
400m Run

Assistance
Snatch Grip RDL – 4×6 @ 115% of Snatch

WOD Notes: TD = 12-17 minutes. If overhead mobility is limited, do front squats instead. OHS weight is a little less than 50% of 1RM. You should be able to do all 4 rounds unbroken. Scaling for T2B = scale # of reps or hang leg raises with legs straight out. 

6/23/2015 – WOD

Strength
Clean n Jerk – 15 Min To Work up to a heavy double
—6 sets total. Start @ 80% & work up to a heavy double. Don’t touch n go.

Conditioning
For Time
40 KB Swings 70/53#
20 HSPU (5″/2″ Deficit)
1200m Row
20 HSPU
40 KB Swings

Midline
3×60 sec – Weighted Plank

WOD Notes: TD = 11-16 minutes. HSPU deficit = (2) 45’s + (1) 25 surrounding an abmat for men & (1) 45 + (1) 25 for women. Scale deficit if you won’t be able to knock out each set of 20 in less than 2 minutes. You may also do 20 DB Push Press instead of HSPU.