Author Archives: jordy

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.

4/22/2016 – WOD

Strength
Front Squat –  5×3 @ 85% (tempo – 5 sec count down, explode out of hole)
—Use a little heavier than last week

Conditioning
Make-up/Skill Day!

4/21/2016 – WOD

Strength
Snatch Pull + Power Snatch + Full Snatch – 6 sets
—2@80%, 2@85%, 1@90%, 1@90%+. You may drop bar between each rep.

Conditioning
3 Rounds (interval style)
8 Power Snatches 175/115#
12 Strict HSPU
250m Sled Drag 45/25#
—Rest 2 minutes between rounds

WOD Notes: TD = 3-5 min/round. PS = 75% of 1RM (should do 8 singles in about 1 min). HSPU scale = kipping or DB strict presses. You should be RUNNING with the sled for the entire 250m! Each round is 100% all out, since you have built in rest time. Record 3 times on the whiteboard.

4/20/2016 – WOD

Strength
Cluster + Front Squat + Split Jerk
—2@80%,  2@85%, 2@90%, 1@95%, 2@95%+ (based off thruster/push press max)

Conditioning
100/85 Cal Row For Time (20 min cap)
***You must do 7 Wall balls 30/20# at the top of every minute.

WOD Notes: TD = 8-15 minutes. WOD starts with the wall balls. At the top of each minute, you must stop rowing and do your 7 wall balls before you get back on the rower. Make sure to set up rower close to where you’re doing wall balls to minimize transition time & don’t strap in each round. Choose a ball to where you can do 7 unbroken.

4/19/2016 – WOD

Strength
Bench Press – 5×3 (tempo – 5 sec count down) @ 85%
—Heavier than last week

Conditioning
3 Rounds For Time
15 Push Jerks 185/115#
15 C2B Pull-ups
600m Run

WOD Notes: TD = 10-17 minutes. The turnaround for the 600m is at the gutter just past the two trees. PJ = 60% of PJ max (should be very difficult to do unbroken, which you may have to break them up once each round). C2B scale = Do 10-12 reps/round, chin over bar, or 15 ring rows.

4/18/2016 – WOD

Strength
Back Squat – 5×3 @ 85% (tempo – 5 sec count down, explode out of hole)
—Use a little heavier than last week

Conditioning 
5 Rounds For Time
15 Bar Facing Burpees
12 Overhead Squats 135/95#
9 Power Cleans 135/95#

WOD Notes: TD = 11-18 minutes. BB weight should be 50% or less of your Ohs or PC. Ohs scale = front squat if mobility is limited. 

4/17/2016 – WOD

Open Gym: 1-3pm

Festivus Games! Great job guys!

4/16/2016 – WOD

Conditioning 
For Time
20 Power Snatches 135/95#
250m Sled Drag 100/50#
30 Burpee Box Jump overs 24/20″
400m Run with 30/20# Med Ball
50 Wall Balls 30/20#
800m Run

WOD Notes: TD = 14-20 minutes. PS = 60% of 1RM PS. Run with the same med ball you will use for the wall balls.