Author Archives: jordy

11/11/2015 – WOD

Strength
3 touch n go cleans (full) – every 2 minutes for 12 minutes (6 sets)
—Start at 70% & work up to a max set

Conditioning
For Time – “Happy Veterans Day”
50 Wall Balls 30/20#
30 Hang Power Cleans 165/105#
25 GI Janes
5 Rope Climbs 20ft
25 GI Janes
30 Hang Power Cleans 165/105#
50 Wall Balls 30/20#

WOD Notes: TD = 17-25 minutes. WB are heavy, but you should be able to string at least 10 reps together the entire workout. HPC weight is light (around 60% of max HPC). RC scale = 3 up/downs or 5 cal ski erg per RC. You may also climb to 15ft.

Pull-up Challenge – Day 9
4×6 Strict C2B (or least amount of sets)
—Use same weight or band as last week

11/10/2015 – WOD

Strength
Bench Press – 4×7 @ 70%, 75%, 75%, 80%

Conditioning
15 Min AMRAP
8 Deadlifts 275/185#
12 HSPU (3″/no deficit)
20 Cal Row

WOD Notes: TD = 3-6 rounds. DL weight is around 60% of 1RM. HSPU is (2) 45’s on each side of ab mat for men & (1) 45# plate for women. Scaling for HSPU = elevating feet on box in pike position or 12 DB strict presses.

Pull-up Challenge – Day 8
3×8 Strict C2B (or least amount of sets possible)
—Use same weight or band as last week

11/9/2015 – WOD

Strength 
Back Squat – 4×7 @ 70%, 75%, 75%, 80%

Conditioning
4 Rounds For Time
12 Thrusters 145/100#
400m Run

WOD Notes: TD = 9-15 minutes. Thrusters should be unbroken every round and should get challenging by the 3rd round. You may row 400m instead of running if it’s too cold for you.

Pull-Up Challenge – Day 7
2×10 Strict C2B (or least amount of sets)

11/7/2015 – WOD

Conditioning
“CrossFit Liftoff” – WOD #3
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.

Scaled Workout
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 pull-ups
54 single-unders
M 95 lb., F 65 lb

WOD Notes: TD = 4-7 rounds. Weight should be light to where you can move through reps quickly.

Pull-up Challenge – Day 6
5×4 Strict C2B + 5 sec negative on the way down
—Use a light weight if too easy or a band if too difficult

11/6/2015 – WOD

Strength
Front Squat – 3×10 @ 70,75,80%

Conditioning
Make-up/Skill Day!

Pull-up Challenge – Day 5
4×5 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)

11/5/2015 – WOD

Strength
Snatch (full) – 2 every minute for 12 minutes (24 reps total)
—2 sets each @ 60,65,70,75,80,85%

Conditioning
15 Min AMRAP
15 T2B
10 Overhead Lunges 135/95#
5 Ring Muscle-Ups (sub: 8 GI Janes)

WOD Notes: TD = 4-7 rounds. T2b scale = 8 cal ski erg or less reps of t2b. OH lunge weight is a little less than 50% of OHS 1RM. If classes are small, you should walk the lunges. You may scale MU to 3 each round if necessary.

Pull-up Challenge – Day 4
3×6 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)

11/4/2015 – WOD

Strength
Clean + push jerk + split jerk – 7 sets @ 80-90%

Conditioning
3 Rounds For Time
10 Power Cleans (80%)
30 Wall Balls 30/20#
600m Run

WOD Notes: TD = 15-22 minutes. PC are fairly heavy in this WOD, so focus on a good setup and do singles. The run is past the “Eggs Sign” as you go around the corner there is a blue line on the ground/curb.

Pull-up Challenge – Day 3
2×8 – Strict C2B
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)

11/3/2015 – WOD

Strength
Bench Press – Quickly work up to a heavy single (95%+), then 3×10 @ 75%

Conditioning
“ECC Qualifier Week 1″ – WOD #2
4 Rounds For Time
30/25 Cal Row
15 Burpees Over Rower
—Rest 5 minutes
For Time
400m Sled Drag 45/25#
400m Run

WOD Notes: TD = 8-14 min & 3:30-6 min. Guys will row 30 cals & girls will row 25 cals. You may do Burpees laterally and you must reset monitor to “0” each round.

Pull-up Challenge – Day 2
1×10 Strict C2B Pull-ups or accumulate 10 reps in the least amount of sets possible.
—Advanced = Weighted (heavy as possible for 10) 

What is Ross doing?!

11/2/2015 – WOD

Strength
Back Squat – 3×10 @ 70%, 75%, 80%

Conditioning
5 Rounds For Time
10 Overhead Squats 145/100#
1 Rope Climb 20ft
50 Double Unders

Pull-Up Challenge – “Day 1 – Test Day”
1 set Max Effort Strict Pull-ups
—If you cannot do a strict PU, use a band that you can get 10-15 reps unbroken

WOD Notes: TD = 7-13 minutes. OH squat is around 50% of 1RM (should be unbroken every round). RC scale = 3 up/downs arms only or 8 cal ski erg. DU scale = 100 singles.

Announcement:  We will be doing a 4-week Strict Pull-up challenge starting today! It will be a linear progression where the sets (volume) increase a little each day & week. Everyone is encouraged to participate especially those who want to get their first unassisted strict pull-up. All ability levels will be able to participate.

Halloween WOD

10/31/2015 – Happy Halloween

Conditioning
For Time
30 Burpees
5 Ring Muscle-Ups (sub: 8 GI Janes)
150 Double Unders
5 Ring Muscle-Ups
60 Cal Row
5 Ring Muscle-Ups
60 Thrusters 95/65#
5 Ring Muscle-Ups
30 Burpees

WOD Notes: TD = 15-25 minutes. DU scale = 300 singles. Thruster weight should be light (think CF Open) to where you can do 10-15 reps at a time.

Reminder: Wear your costumes. Those who wear costumes will have a chance winning some random stuff!