Author Archives: jordy

8/6/2014 – WOD

Strength
Snatch – 2 EMOM For 10 Minutes
—Start @ 70% for the first few minutes & work up to 80% by the end. Squat is preferred for advanced athletes.

Conditioning
9-7-5
Power Snatches 155/105lb
Thrusters 155/105lb
—Rest 2 minutes
50 Wall Balls 20/14lb
50 Cal Row

***Record time for both mini WOD’s.

WOD Notes: Power Snatch weight is 70% of 1RM Power Snatch. Try to do all sets unbroken on the thrusters.

Announcements
1) ICA 3rd Year Anniversary – 31 Heroes WOD (AUG 9TH)
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35

Dan repping out wall balls by himself

8/5/2014 – WOD

Strength
Bench Press – 5×3
—Start @ 80% & climb up to a new 3RM

Conditioning (Compare to 5/13/2014)
6 Rounds (each round is 95-100% effort)
30 Double Unders (unbroken)
12 Slam Balls 50/35lb
15 Burpees
—Rest 90 sec between rounds

WOD Notes: Scaling for DU are 75 singles. The 30 DU have to be unbroken. If you trip up before 30, you must start over. Make sure to give a consistent effort each round. You should need the rest each round! Subtract 7 1/2 minutes from your time.

Announcements
1) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
2) Project Fresh Raw Organic Drinks are available to buy for $3
3) Mil-Spec Jump Ropes are available to buy for $35

Coach Mary doing some planks!

8/4/2014 – WOD

Strength
Back Squat – 5×3
—Start @ 80% & climb up to a new 3RM

Conditioning
3 Rounds For Time
30 KB Swings 70/53lb
30 Goblet Squats 70/53lb
400m Run

Midline
4×25 Sit-ups (weighted)

WOD Notes: Use the same KB for swings & goblet squats.

Christina doing goblet squats!

8/2/2014 – WOD

Strength
Deadlift – 12 Min to work up to 90% of 1RM
—Do at least 3-4 reps at 85%+

Conditioning
5 Rounds For Time
5 Deadlifts 315/205lb
10 C2B Pull-ups
12 Burpee Box Jumps 24/20″

Assistance
3×8 Strict Pull-ups (C2B – advanced)

WOD Notes: DL weight is 67% of 1RM. You may scale to chin over bar pull-ups. Make sure to setup properly before each deadlift.

Announcement: Good luck to Jeff, Eric, Dan, Nina, Teresa, and Mary who are competing in the Summer Slam @ CF Generation!

Congrats to Team Rage for a 5th place finish!

Dan looking huge next to small Eric!

8/1/2014 – WOD

Strength
Front Squat – 5×5 @ 80%

Conditioning
10-1
Wall Balls 35/25lb
T2B
*Row 500m immediately after last T2B. Score is total time

WOD Notes: Use a slam ball and make sure to stand close to the wall as they don’t bounce off the wall as much as the med balls. Try to do all sets of WB unbroken.

7/31/2014 – WOD

Strength
Back Rack Walking Lunges – 4×10 (heavy)
—Rest 2-3 minutes between sets

Conditioning
2 Rounds For Time
100 Double Unders
15 HSPU
20 DB Snatch 80/55lb

Assistance
3×15 GHD Back Extensions (weighted)

WOD Notes: Scaling for DU is 200 singles. There is no deficit on HSPU. Scaling for HSPU are 15 Push Press @ 60%.

Ross buffing out his butt

7/30/2014 – WOD

Strength
Clean Complex – EMOM For 8 Min (1 sq clean + 1 hang pwr clean + 1 hang sq clean)
—Start @ 70% & climb to 80% by the end

Conditioning
10 Rounds (each round is all out!)
3 Power Cleans @ 80%
Row 200m
—Rest 60 sec between rounds

Midline
Accumulate 3 minutes GHD Hold (weighted)

WOD Notes: Make sure to transition quickly to the rower each round and row as fast as you can!

7/29/2014 – WOD

Strength
Bench Press – 5×5 @ 80%+
—You should be near a 5RM by the 3rd set

Conditioning
For Time
21 Thrusters 115/75lb
21 Burpee Pull-ups
200m Run
15 Thrusters
15 Burpee C2B Pull-ups
400m Run
9 Thrusters
9 Burpee Muscle-Ups (Rings)
800m Run

WOD Notes: You may substitute rowing instead of running (will be the same distance). Thrusters must be unbroken every round! Choose a weight to where that will be possible without getting too heavy towards the end. Scaling for burpee MU are burpee C2b pull-ups or regular pull-ups. Choose a bar that is a few inches above your reach!

7/28/2014 – WOD

Strength
10 min emom 2 ohs start at 65 % and increase along the way.

Conditioning
“2014 Masters Run/Rope”
5 rounds for time
2 leg less rope climb 15′
400 m run

WOD Notes:
Over 50 – 2 rope climbs
Over 60 – 1 rope climb
***Scale rope climb with regular climb to 20′, up downs (6 per round unless 60+) or prowler pull.

7/26/2014 – WOD

Conditioning
“12 Days of Christmas”
1 Squat Snatch (135/95)
2 Box Jumps (30/24)
3 Push Press (135/95)
4 TTB
5 Hang Power Cleans (135/95)
6 HR Push Ups
7 Deadlifts (135/95)
8 Pump Sit ups
9 Kettle Bell Swings (70/53)
10 Lunges (10 each side, no weight)
11 Wall Balls (20/14)
12 Calorie Row

We did this around Christmas this year. You will follow the workout just like the song. Do 1 Squat Snatch, next round do 2 Box Jumps then 1 Squat Snatch, and so on until you get to 12 all the way back down to 1, then you will be finished!