Author Archives: jordy

12/16/2015 – WOD

Strength
Power Clean + Hang Power Clean + Full Clean + Split Jerk – 5 sets @ 75-85% of CnJ
—You may drop bar after hang power clean.

Conditioning
6 Rounds For Time
5 Clean n Jerk 205/135#
10 C2B Pull-ups
Run 300m

WOD Notes: TD = 15-22 minutes. CnJ weight = 65% of 1RM. You don’t have to squat them. C2B scale = chin over bar. The Run is to the “Marcor” Sign (before fire hydrant), then down to the stop sign on Lucon Rd then back in to Rage.

12 Days of Christmas Challenge – Day 3
2 attempts to throw/bounce lacrosse ball into 24″ plyo box
—Throw will be under pull-up rig. Box will be upside down past the edge platforms. Free FitAid for anyone who makes it in.

***Congrats to Ross on completing 30 cals on ski erg in only 47 seconds.

12/15/2015 – WOD

Strength
Push Press – Work up to a 1RM, then do 4×5 @ 80-85%

Conditioning
5 Rounds For Time
20 Wall Balls 30/20#
10 Deadlifts 255/165#

Midline
10 sets: Plank 30 sec on / 30 sec off (80/45#)

WOD Notes: TD = 8-13 minutes. WB weight is the normal “heavy” ball (men & women = 10ft RX). DL weight = 55% of 1RM. You should be able to do majority of reps touch n go or you can do quick singles.

12 Days of Christmas Challenge – Day 2
30 Cal Ski Erg For Time —-Free FitAid for fastest time

***Congrats to Mike Fretz for winning the Day 1 challenge with 22 wall balls @ 30#!

12/14/2015 – WOD

Strength
Back Squat – 5×5 @ 82.5% (week 2)
—Go a little heavier than last week

Conditioning
For Time
40 Burpees
15 Power Snatches 155/105#
Row 1600m
15 Power Snatches 155/105#
40 Burpees

WOD Notes: TD = 15-22 minutes. PS weight = 65-70% of 1RM PS. I would recommend doing majority of the reps singles on the snatches, instead of linking them. Remember that the plates touching the ground MUST weigh more than the barbell, so when in doubt use a 15# bar.

12 Days of Christmas Challenge – Day 1
1 Min AMRAP Wall Balls 50/35# slam ball to 10/9ft
—Winner of challenge gets a FitAid

Announcement: Congrats to Dianne, Gwen, & Matt S on their performances during the Pull-up Challenge!
Dianne – Went from 7-12 Strict Pull-ups
Gwen – Went from 0 to 3 Strict Pull-ups
Matt – Went from 11 to 16 Strict Pull-ups

12/12/2015 – WOD

Conditioning
3 Rounds For Time
15 Thrusters 135/95#
15 Burpee Box Jump Overs 24/20″
Run 600m

WOD Notes: TD = 15-21 minutes. Thrusters should be unbroken first round then broken up the 2nd 2 rounds (heavier than open style thrusters). You may do burpee box jump overs laterally or facing box. The 600n Run is past the “Eggs Sign” as you go around corner there is a blue line on the road/sidewalk.

Reminder: If you didn’t Re-test the max Pull-ups you must do that today.

12/11/2015 – WOD

Strength
Back Squat – 5×5 @ 80% (week 1)
—Use same weight as Monday

Conditioning
Make-up/Skill Day!

Reminder: If you didn’t RE-test your max pull-ups make sure to do it today or Saturday. Winners will be announced next week!

12/10/2015 – WOD

Strength
3 Position Snatch – (floor + below knee + above knee)
—5 sets @ 80-90%

Conditioning
5 Rounds For Time
40 Double Unders
12 DB Snatches (alternating) 80/50#
8 Strict HSPU
—Rest 3 minutes
20 Ring Muscle-Ups For Time (sub: 20 GI Janes or 500m Row)

WOD Notes: TD = 8-14 minutes. DU scale = 80 singles. HSPU are no deficit & you may scale them by kipping them or you can do 8 DB Push Presses or barbell (65%) if there aren’t enough DB.

12/9/2015 – WOD

Strength
3 Position Clean + Jerk – (floor + below knee + above knee + Jerk)
—5 sets between 80-90% of 1RM CnJ

Conditioning
For Time
15 Power Cleans (75%)
50 Wall Balls 20/14#
3 Rope Climbs 20ft
10 Power Cleans
40 Wall Balls
2 Rope Climbs
5 Power Cleans
30 Wall Balls
1 Rope Climb

WOD Notes: TD = 13-20 minutes. Use a lighter wall ball than normal since 30/20# is usually the Rx’d weight. RC scale = climb to 15ft, 2 up/downs per RC, or 5 cal ski erg per RC.

12/8/2015 – WOD

Strength
Bench Press – 5×5 @ 82-85%

Conditioning
5 Rounds For Time
10 Overhead Lunges 135/95#
15 T2B
20 Cal Row

WOD Notes: TD = 10-17 minutes. OH lunges should be unbroken every round, so go light (45% of OHS 1RM). You may scale to front rack lunges if beginner or lack mobility. T2B scale = 10 each round or 10 cal ski erg. Men & women will row 20 cal for this WOD.

12/7/2015 – WOD

Strength
Back Squat – 5×5 @ 80% (week 1)

Conditioning
10 Min AMRAP
10 KB Swings 70/53#
10 Burpees
10 C2B Pull-ups
—Rest 5 minutes
20 GI Janes For Time

WOD Notes: TD = 5-8 rounds (150-240 reps) / 1-2 minutes for 20 GI Janes. You should be able to maintain a high intensity throughout this WOD, which you’re moving the entire time! You may scale to chin over bar PU. Kipping is allowed for once and you may scale reps on PU to 5-8 each round if 10 will take too long. Record total reps!

Pull-up Challenge – Test Day 31
1 set ME Strict Pull-ups (compare to day 1)
—Record the # of pull-ups you increased by.

12/5/2015 – WOD

Conditioning 
3 Rounds For Time
10 Power Snatches 145/100#
20 T2B
—at the 10 min mark
2 Rounds For Time
50/45 Cal Row
25 Front Squats 145/100#
—at the 20 min mark 
Run 1 mile for time

WOD Notes: Record 3 separate scores. You should be able to go through snatches/squats fairly quickly so choose a weight you can move through but not too light.

Pull-up Challenge – Day 30
12×3 Strict C2B Pull-ups
—accumulate 36 reps if you can’t do 3 in a row. Use a weight if too easy