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10/13/2015 – WOD

Strength
Bench Press – 4×8 @ 75%

Conditioning
10 Min AMRAP
5 Overhead Squats 115/75#
5 Bar Facing Burpees
10 Overhead Squats
10 Bar Facing Burpees
15 Overhead Squats
15 Bar Facing Burpees
20 Overhead Squats
20 Bar Facing Burpees
25 Overhead Squats
25 Bar Facing Burpees
***Start back over at 5 if you finish the round of 25. Score = total reps

WOD Notes: TD = 1+round. OHS weight is light to where you can do each set unbroken. If mobility is limited, you can do front squats.

  

10/12/2015 – WOD

Strength
Back Squat – 4×8 @ 75%

Conditioning
4 Rounds For Time
12 DB Snatch (alternating) 80/50#
15 C2B Pull-ups
400m Run

WOD Notes: TD = 12-17 minutes. DB weight is light to where you should be able to move consistently through each rep without much rest. You may C2B to Chin over bar if necessary. Please DO NOT drop DB, especially from overhead!

  

10/10/2015 – WOD

Conditioning
For Time – Wodapalooza Qualifer Week 2 WOD #4
30 Cal Row
30 Wall Balls 20/14#
30 T2B
30 Deadlifts 185/135#
30 Burpee Box Jump Overs 24/20″
30 Deadlifts 185/135#
30 T2B
30 Wall Balls 20/14#
30 Cal Row

WOD Notes: TD = 13-20 minutes. DL weight is very light to where you can link a lot of reps in a row or do very quick singles (<40%).

  

10/9/2015 – WOD

Strength 
Front Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%

Conditioning
Make-Up/Skill Day!

Reminder: Saturday Schedule – 9am Open Gym & 10am class only.

10/8/2015 – WOD

Strength
3 Position Snatch – Full Snatch + Below Knee + Above Knee
—15 Min To Work up to a heavy complex. Should be between 85-90% of 1RM.

Conditioning
For Time
10 Wall Balls 30/20#
4 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
30 Wall Balls
8 Ring Muscle-Ups
20 Wall Balls
6 Ring Muscle-Ups
10 Wall Balls
4 Ring Muscle-Ups

WOD Notes: TD = 9-16 minutes. You may sub 2x GI Janes instead of Ring Muscle-ups (8/12/16/12/8). You may also scale reps for MU each round to 2/3/4/3/2. Rx for WB = 10 ft for men & women.

Reminder:  This Saturday there will only be a 10am class & Open Gym at 9am only.

  

Upgraded storage area. Thanks Tony & Tighe

10/7/2015 – WOD

Strength
Power Clean + Full Clean + Push Jerk + Split Jerk – 1 set every 2 minutes for 10 minutes
—Start @ 75% & build to a heavy complex. Should be around 85%+ by the end. You may drop bar after power clean.

Conditioning
3 Rounds For Time
2 Rope Climbs 20ft (legless + with legs)
6 Squat Clean n Jerk (70%)
600m Run

WOD Notes: TD = 15-21 minutes. Run is past the “Eggs Sign” right as you start to veer to the left. Scaling for RC = climb with legs 2x or 1 lap sled pull with arms only + 10 cal ski erg.

Announcement: This Saturday there will only be a 10am class & Open Gym at 9am only.

  

10/6/2015 – WOD

Strength
Bench Press – Work up to a heavy single, then do 2×10 @ 75%

Conditioning
Buy In: 50 Cal Row
5 Rounds
5 Deadlifts 315/205#
10 Bar Facing Burpees
Buy Out: 50 Cal Row

WOD Notes: TD = 11-16 minutes. DL weight is around 65-70% of 1RM (should be able to either touch n go most reps or do quick singles, but shouldn’t be super light). You must jump over bar for the burpees (if you step over that is considered scaling).

  

10/5/2015 – WOD

Strength
Back Squat – 12 Min to work up to heavy single, then do 4×2 (pause + tempo) @ 85%

Conditioning
“2015 Wodapalooza Qualifier – WOD #2”
12 Min Amrap
12 Thrusters
35 Double Unders

Elite/Rx & Master’s 40-49:
Men: 75 / 95 / 115 / 135 / 155 / 175 / 195 / 215 / 235… etc.
Women: 55 / 65 / 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145… etc.

Intermediate/Scaled/Master’s 50+:
Men: 75 / 85 / 95 / 105 / 115 / 125 / 135 / 145 / 155 / 165… etc.
Women: 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110… etc.

WOD Notes: The goal should be to get through 5-6 different sets of thrusters. You are responsible for changing your weights. DU scale = 70 singles

  

10/3/2015 – WOD

Conditioning
10-1 reps of:
Overhead Squats 135/95#
Bar Facing Burpees
DB Snatches (alternating) 70/45#

Midline – Day 34
Yoke Carry – 4x50ft heavier than last week

WOD Notes: TD = 8-15 minutes. OH squat weight should be less than 50% of 1RM (unbroken every round). DB snatches should be light! Scaling for Oh squats = front squats.