Author Archives: jordy

11/6/2014 – WOD

Strength
Snatch – 20 Min to Work up to a 1RM
—Doesn’t have to be a PR

Conditioning
For Time
50 Double Unders
4 Pull-ups weighted 45/15lb DB
40 Double Unders
4 Pull-ups
30 Double Unders
4 Pull-ups
20 Double Unders
4 Pull-ups
10 Double Unders
4 Pull-ups
—Rest 2 minutes
30 Slam Balls 50/35lb
Row 1000m

WOD Notes: Scaling for DU are 2x the amount. You may scale pull-ups to strict C2B or Chin over bar with no weight. If you can’t do an unassisted pull-up you may use a band that will challenge you. Write down 2 separate scores for each WOD.

11/5/2014 – WOD

Strength
Clean n Jerk – Work up to a heavy 1RM
—Beginners will stay light & work on technique

Conditioning
For Time
21 Power Cleans 185/115lb
25 Wall Balls 20/14lb
15 Push Jerk 185/115lb
25 Wall Balls 20/14lb
9 Clean n Jerk 185/115lb
25 Wall Balls 20/14lb

WOD Notes: PC weight is 65% of 1RM. Rx’d for WB is to the black Line for Men & Women, but you may scale as needed.

Steve S – Post WOD

11/4/2014 – WOD

Strength
Bench Press – 5×5 @ 82.5%
—Use a little heavier than last week

Conditioning
4 Rounds For Time
25 Burpees
25 KB Swings 70/53lb
Run 400m

WOD Notes: The KB swings should be unbroken almost every round so choose a weight to where you can keep moving throughout.

Dan doing some accessory work

11/3/2014 – WOD

Strength
Back Squat – 5×3 @ 85%
—Weight should be slightly heavier than your last week of 5×5

Conditioning
5 Rounds
4 Thrusters 205/125lb
12 Box Jump Overs 24/20″
Row 300m
—Rest 90 sec between Rds

WOD Notes: Each round is 95%+ effort. Thrusters should be heavy each round, but not a 4 rep max. For the strength, some of you will be maxing out if you are a week behind.

Reminder
1) Old Rage Sweatshirts are $30
2) Rage T-Shirts are $20
3) Mil Spec Jump Ropes are $35

Blaire, Nicole, Nina

11/1/2014 – WOD

Strength
Bench Press – 5×5 @ 80%
—Same weight as Tuesday

Conditioning
10 Rounds For Time
3 Deadlifts 315/205lb
6 T2B
9 Lateral Burpees over the Bar

WOD Notes: DL weight is 67% of 1RM. Make sure to set up properly before each DL & maintain neutral spine (use legs).
Reminder: Open gym is 11-1pm only! CF Kids class is Sunday at 4pm!

10/31/2014 – Halloween

Strength
Front Squat – 20 Min to work up to a new 1RM
—Continue with your cycle if you are a week or so behind.

Conditioning
“Death by Prowler Push”
1 Lap Prowler Push (500/300lb) EMOM until you can no longer complete the lap in that designated minute
—Choose a weight to where you will be able to last at least 8 minutes

Announcements
1) You must come dressed in a costume/mask in order to workout tomorrow!
2) Open Gym is 11-1pm on Saturday!
3) CF Kids class is 4pm on Sunday

10/30/2014 – WOD

Strength
Snatch – 15 Min to Work up to a 1RM

Conditioning
For Time
20 Power Snatches 165/105lb
40 C2B Pull-ups
Row 1200m

WOD Notes: Power snatch weight is 75% of 1RM. You may scale to chin over bar pull-ups.

10/29/2014 – WOD

Strength
Clean (full) – 15 Min to Work up to a 1RM

Conditioning
12 Min AMRAP
125 Double Unders
50 Wall Balls 20/14lb
2 Rope Climbs 20ft

Assistance
3×12 GHD Back Extensions (weighted)

WOD Notes: Scaling for DU are 275 singles or 65 DU. Rx’d height for WB is to the Black Line for men & women. You may scale the RC to 15 ft, 6 up/downs, or 2 laps sled pull with arms. Score is total reps. Count the 275 singles as 125 DU. 2 Full Rounds is 354.

10/28/2014 – WOD

Strength
Bench Press – 5×5 @ 80%
Week 1. We will do this every tues/sat for next 5 weeks

Conditioning
5 Rounds For Time
10 DB Snatch (alternating) 90/60#
60ft Handstand Walk (Length of 10 mats)
Run 250m

Midline
4×30 sec GHD Sit-up Hold (heavier than last week)

WOD Notes: Scaling for Handstand Walk is 5 wall climbs each round or 2 50ft bear crawl laps.

Ragers at Barbells For Boobs @ CF LBC!

7pm class!

10/27/2014 – WOD

Strength
Back Squat – 20 Minutes to Find a new 1RM!
—Continue with your cycle if you are a week or so behind.

Conditioning
For Time
9 OHS 205/125lb
9 Burpee Ring Muscle-Ups
15 Front Squat 205/125lb
15 Burpee Pull-ups
21 Back Squat 205/125lb
21 Bar Facing Burpees

WOD Notes: Squat weights are 70/60/50% by round for the OHS/FS/BS. You should be able to do each rd of squats in no more than 2 sets. If you are super deficient in the OHS, you may set-up a separate bar for that movement & use the same weight for the FS & BS. Scaling for Burpee Ring MU are Burpee Pull-overs or GI Janes.

Congrats to Jeff & Julie Troyan on getting married this weekend!

Congrats to those who maxed out and PR’d!