Author Archives: jordy

6/26/2013 – WOD

Strength
12 Min To Work up to a Heavy 1RM Squat Clean

Conditioning
10 Rounds
3 Power Cleans (80% of 1RM)
200m Row
—Rest 1 Minute between rounds

WOD Notes: This is an anaerobic threshold WOD where each round is to be all out! You may take a few extra seconds rest between rounds to recover so you can maintain the intensity. Score is the total time minus rest time, so if you rest 1 minute each round you would subtract 9 minutes from your total time. Focus on pulling yourself under the bar (receive bar in quarter squat with hips back) instead of trying to muscle the bar up.

Welcome Missy!

Stacey T – Squat Clean PR 88lb!

6/25/2013 – WOD

Strength
Shoulder Press 1×5 (70%), 1×3 (80%), 1×2 (85%), 2×1 (Find 1RM), 2×3 (85%)

Conditioning
15 Min AMRAP
5 HSPU 7/4″ Deficit
10 Burpees
15 KB Swings 70/53lb

WOD Notes: Rx’d for the HSPU is 3 45’s on each side of an Ab Mat. You may scale the HSPU by lowering the deficit or 5 Push Presses at 60% of your 1RM. Yes, this WOD is very shoulder intensive so do the best you can with being as efficient as possible with each movement (kip HSPU, snake the burpees, use hips on KB Swings).

6/24/2013 – WOD

Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 2×3 (85%)

Conditioning
5 Rounds For Time
5 Back Squats 225/155lb
6 Strict Chest To Bar Pull-ups
250m Run

WOD Notes: Weight for the WOD should be 60% of your 1RM. Racks will not be allowed unless you absolutely need one. No kipping is allowed for the pull-ups so choose a band that will challenge you for all 6 reps each round. Scaling is chin over bar.

6/22/2013 – WOD

Skill
10 Min To Work up to 90% of 1RM Snatch

Conditioning
12 Power Snatches 155/105lb (70-75% of 1RM)
Row 1k
9 Power Snatches 155/105lb
Run 800m
6 Power Snatches 175/115lb (80-85% of 1RM)
Air Dyne 2 miles
3 Power Snatches 175/115lb
100 Double Unders

Community Notes: Good luck to Chris, Candy, Stacey T, Melanie, Rachel, Mary, and Amy during the 5k Mud Run tomorrow!

The girls after the Mud Run!

6/21/2013 – WOD

Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 1×3 (85%), 2×5 (50% – Speed)

Conditioning
75 Burpees
50 Toes To Bar
*1 Squat Clean 205/115lb at the top of every minute

WOD Notes: Squat clean weight is 70% of 1RM. Scaling for Toes to Bar are weighted leg raises with med ball or hanging knee raises. You may partition the burpees & toes to bar as you like.

6/20/2013 – WOD

Strength
12 Min To Find 1RM Push/Split Jerk

Conditioning
4 Rounds For Total Reps (1 min at each station)
Shoulder To Overhead 135/95lb
Pull-ups
Sit-ups
Air Dyne (Calories)
—Rest 1 minute

WOD Notes: No rack will be used for the shoulder to overhead in the workout. Weight used should be about 50-55% of your 1RM.

6/19/2013 – WOD

Strength
Deadlift 1×5 (70%), 1×2 (80%), 4×1 (Work up to a new 1RM), 2×5 (65% for speed)

Conditioning
200 Double Unders
75 Wall Balls 20/14lb
1 Mile Run

Midline
3x ME L-Sit, GHD Hold, Banded Oblique, Weighted Plank

WOD Notes: Scaling for double unders is 500 Singles. The run will begin by running down to the end of the parking lot. Make sure you hit proper squat depth on the wall balls and “no rep” yourself if you don’t hit the target height.

6pm class working on wall balls!

6/18/2013 – WOD

Strength
Bench Press 1×5 (70%), 1×3 (80%), 1×2 (90%), 3×1 (Find 1RM), 2×3 (90%)

Conditioning
5 Rounds For Total Working Time
1 Rope Climb 20′
15 KB Swings 88/53lb
300m Row
—Rest 90 sec between Rounds

WOD Notes: This is an interval style WOD where each round must be performed all out, since there is built in rest time between each round. Scaling for the rope climbs are 15′ rope climbs, 5 up/downs, or 10 burpees. Do not save energy for the later rounds! Score is total time minus 6 minutes of rest time.

Jen Basilio on the KB Swings!

6/17/2013 – WOD

Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 1×3 (85%), 2×5 (50% – Speed)

Conditioning
6 Rounds For Time
5 Power Clean 205/125lb
10 Overhead Walking Lunges 45/35lb Plate
*4 Burpees at the top of every minute

WOD Notes: The WOD starts with 4 burpees. Weight used for the power clean is 75% of your 1RM.
***4pm classes on Tuesday & Thursday have been added to the schedule.
Community Notes: Rage Summer Pool Party & Games Celebration is July 13th 3:00 – ?
Where: The Jones Household
Address: 2679 Romig Rd, Gilbertsville

6/15/2013 – WOD

Conditioning
10 Box Jumps 33/24″
20 Thrusters 115/75lb (46% of 1RM)
30 Burpees
Run 800m w/ 20/14lb med ball
30 Burpees
20 Thrusters 115/75lb (46% of 1RM)
10 Box Jumps 33/24″