Blog

1/14/2016 – WOD

***4pm class is cancelled today! Sorry for the inconvenience***

Strength
Snatch (full) – 15 min to work up to a heavy triple in 5 sets.
—5 sets should be between 75-90%. Try to do all 3 reps in a 30 sec window.

Conditioning
6 Rounds For Time
1 Rope Climb 20ft
10 DB Snatches (alternating) 70/45#
12 One Arm Walking Lunges 70/45#
15 T2B

WOD Notes: TD = 12-20 minutes. RC scale = 3 up/downs or 10 ring rows. You should go right into the lunges after the last DB snatch and do all 12 steps with that arm. Round 2 make sure to end the snatches with the opposite arm. T2B scale = 15 knee above hips or 8 cal ski erg.

1/13/2016 – WOD

Strength
3 Cleans (full) + 1 Jerk – 5 sets @ 75-90%
—Work up to a heavy complex by the end. You may drop each rep, but try to get complex within 30 sec

Conditioning
Open WOD 15.3″ – 14 Min AMRAP
7 Ring Muscle-Ups
50 Wall Balls 20/14# To 10/9ft
100 Double Unders

“Scaled”
14 minute AMRAP
50 wall-ball shots
200 single-unders

“Masters”
14 Minute AMRAP
100 double-unders
50 wall-ball shots
7 muscle-ups

WOD Notes: Compare your score to last year by going on the games site. We did this workout on 3/14/2015. You may also scale this WOD by doing 12 GI Janes instead of the MU.

1/12/2016 – WOD

Strength
Bench Press – 7×3 @ 90%

Conditioning 
8 Rounds (interval style)
5 Strict C2B Pull-ups
7 Hang Power Cleans 185/125#
9 Bar Facing Burpees
—Rest 1 minute between rounds

WOD Notes: TD = 45-90 seconds/round. Each round is 95%+ effort, so make sure to go all out since there’s built in rest time. HPC weight = 60-65% (should be unbroken every round and get challenging by round 5). If you can’t do a strict C2B pull-up use a band that will be challenging for 5 reps.

1/11/2016 – WOD

Strength
Back Squat – (Deload Week 6) 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%
—If you feel super strong go for a new max or save it for next week.

Conditioning
3 Rounds For Time
21 Cal Row
15 Thrusters 115/75#
9 Power Snatches 115/75#

Midline
Weighted Plank – 4 sets of 1 min on: 1 min off @ 80/45#

WOD Notes: TD = 7-13 minutes. This WOD is supposed to be light & fast where you move through the barbell movements quickly (unbroken for thrusters/touch n go some of the snatches). DO NOT overpace this WOD! Use a little less than 50% of your thruster or push press max.

1/09/2016 – WOD

Conditioning
7 Rounds (interval style)
4 Push Press 185/125#
6 Front Squats 185/125#
8 Front Rack Lunges 185/125#
10 Bar Facing Burpees
12 C2B Pull-ups
—Rest 90 seconds between rounds

WOD Notes: TD = 2-3:30 minutes/round. Each round is 95%+ effort, so get in the mindset of sprinting! If you can’t do 12 pull-ups unbroken, use a band to where you can knock out all the reps or scale the # of reps to 6-8. Use around 60% of 1RM FS. You should able to do all barbell movements unbroken each round. No push jerks are allowed, only push presses.

1/08/2016 – WOD

Strength
Back Squat – 5×5 @ 90% (week 5)
—Use same weight as Monday

Conditioning
Make-up/Skill Day!

1/07/2016 – WOD

Strength
Snatch – 7×1 – 80-100%
—Work up to a max for the day by the last set

Conditioning
5 Rounds For Time
5 Ring Muscle-Up + 1 Dip after each MU (sub: 9 GI Janes)
10 Box Jump Overs 30/24″
15 KB Swings 70/53#

WOD Notes: TD = 8-15 minutes. This WOD will take a little longer if you are doing GI Janes. KB Swings should be unbroken every round, but will get challenging at the end.

1/06/2016 – WOD

Strength
Clean n Jerk – 7×1 @ 80-100%
—Work up to a max for the day by the last set

Conditioning
6 Rounds For Time
5 Clean n Jerk 165/105#
5 Thrusters 165/105#
50 Double Unders

WOD Notes: TD = 10-15 minutes. Use between 50-55% of CnJ max. You should be doing singles on the CnJ & try to do all 5 thrusters unbroken. DU scale = 100 singles.

1/05/2016 – WOD

Strength
Bench Press – 6×4 @ 85-88%

Conditioning
“Unfinished Business Comp WOD #3”
8 Min AMRAP
15 T2B
12 Deadlifts 225/145#
9 Strict HSPU

WOD Notes: TD = 3-5 rounds. T2B scale = less reps with toes touching bar, hanging knee raises, or 7 cal ski erg. DL weight = less than 50% of 1RM. HSPU scale = kipping or 9 strict DB presses. After the 8 minutes is up, please finish your round wherever you are in the WOD. Since this a fairly short time domain, approach this workout with high intensity.

1/04/2016 – WOD

Strength
Back Squat – 5×5 @ 90% (week 5)
—Use a little heavier than last week

Conditioning
“Nutrition Challenge Baseline WOD”
For Time
75 Cal Row
75 Wall Balls 30/20#
75 Burpees

WOD Notes: TD = 12-20 minutes. Rx’d height for WB = 10ft but scale accordingly. We will have to run heats about 5-6 minutes with classes larger than 10 people.

***Today is the first day of the Nutrition/Cleanse Challenge. Whether you are following the “Whole 30” or “Flexible Dieting”, it’s important that you stick with your program for the entire 30 days if you really want to see changes in your physique & performance. A scale will be in the bathroom for those who want to weigh themselves before/after the challenge. Make sure to record time on the whiteboard so that you can compare it 30 days from now. Prizes will be awarded to most improved time (no sandbagging the WOD). RX Bars are “Whole 30” approved as well!