5/10/2014 – WOD
Conditioning
5 Rounds For Time
5 Deadlifts 315/205lb
10 GI Janes
15 Box Jump Overs 24/20″
WOD Notes: Deadlift weight is 65-70% of 1RM. For the GI Janes, try to choose a bar that is a few inches above your reach.
Author Archives: jordy
5/9/2014 – WOD
Strength
Front Squat – 7×2
—Start @ 80% & work up to a heavy double
Conditioning
For Time
400m Sled Drag 45/25#
20 Ring Muscle-Ups
400m Sled Drag 45/25#
WOD Notes: Scaling for Muscle-Ups are 50 GI Janes (keep in mind we will be doing GI Janes in Saturday’s WOD as well). You may also scale the number of MU to 10 total. You may also make-up a WOD from earlier in the week if necessary.
5/8/2014 – WOD
Strength/Skill
“2014 Regional Event 1 +2”
a) 10 Min to Find Max Hang Snatch
b) Max Handstand Walk – 50 ft increments
—Scaling for handstand walk is max wall climbs in 1 minute or max effort handstand hold against wall
Conditioning
5 Rounds For Time
40 Double Unders
1 Rope Climb 20′
15 Unbroken Wall Balls 20/14lb
–Rest 5 minutes
20 Tire Flips For Time
WOD Notes: The WB must be unbroken (10ft black line) in order for your workout to be Rx’d. This will make you focus and mentally grind through them without stopping. Also, the time domain for this WOD is 7-10 minutes. If you flip with a partner, you must do 30 together for time. Scaling for RC are 1 lap sled pull in the parking lot.
5/7/2014 – WOD
Strength
Clean Complex (1 Squat Clean + 1 Front Squat + 1 Jerk) – 1 EMOM For 10 Min
—Start @ 75% of 1RM CnJ & climb to as heavy as possible
Conditioning
For Time
30 Power Cleans 205/125lb
30 T2B
30 Burpee Box Jumps 24/20″
1000m Row
WOD Notes: Power clean weight is 70% of 1RM. Scaling for T2B will be hanging leg raises.
Evan doing “Helen”
5/6/2014 – WOD
Strength
Bench Press – 7×2
—Start @ 85% & work up to a heavy double
Conditioning
“Helen” – (Compare to 4/23/13)
3 Rounds For Time
400m Run
21 KB Swings 53/44lb
12 Pull-ups
Midline
5x Max Effort L-Sit or Weighted Plank
WOD Notes: Click on the link above to compare results from over a year ago.
“Bringing Hope Home” Fundraiser
Teresa throwing around 44# KB!
5/5/2014 – WOD
Strength
Back Squat – 7×2
—Start @ 80% & work up to a heavy double
Conditioning
“2014 Regional Event #4”
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Bar Facing Burpees
WOD Notes: You may scale strict to kipping HSPU if necessary, hold a handstand for 60 sec each round, scale the reps to 7 each round, or do shoulder press @ 55% 1RM. Front Squat weight should be between 55-60% 1RM.
Congrats to Jessica & Fiorella for completing Broad Street Run!
5/3/2014 – WOD
Conditioning
“2014 Regional Event WOD 6”
For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
WOD Notes: Scaling for ring dips are 50 burpees. Deadlift weight should be 40% of 1RM.
5/2/2014 – WOD
Strength
Front Squat – 4×6 @ 80%
Conditioning
“2014 Regionals Event 5”
10 Rounds For Time
1 Legless Rope Climb 14′ (Scale: Use legs 20 ft)
200ft Sprint (to parking lot entrance)
—Rest 5 minutes
Prowler Pushes (heavy): 6×1 lap sprints
—Rest as much time needed to recover
WOD Notes: Scaling for RC are 1 Lap sled pull with arms or 6 kipping pull-ups each round. Record time for the WOD and heaviest weight used for the prowler.
Melissa with some DB snatches!
5/1/2014 – WOD
***5:30am class is cancelled due to closed roads/flooding
Strength
Deadlift – 2 EMOM @ 80%+
Conditioning
“Nasty Girls V2 or Nasty Girls”
3 Rounds For Time
50 Pistols or Air Squats
7 Muscle-Ups or 21 KB Swings 70/53lb
10 Hang Power Cleans 175/115lb
Welcome Pete!
4/30/2014 – WOD
Strength
Hang Squat Clean – 1 EMOM for 10 Min
—Start at 80% of 1RM full clean & work up to a heavy single
Conditioning
5 Rounds For Time (each round is 95-100% effort)
8 DB Snatch 100/60#
12 Box Jump Overs 24/20″
Row 300m
—Rest 2 minutes between rounds
WOD Notes: Use a heavier DB than your normally use if possible. You can either jump over the entire box or touch the top of the box each rep. You do not have to stand on top of the box each rep. Each row should be FAST, since you have built in rest time!
