Blog

3/16/2015 – WOD

Strength
Back Squat – 6×2 + 2×1 (30 sec hold in absolute bottom) @ 60-65%
—Start @ 80% @ work up to a heavy double

Conditioning
4 Rounds For Time
10 Thrusters 145/100#
10 Back Rack Lunges 145/100#
Run 400m

WOD Notes: Time Domain for this WOD is 12-20 min. The goal is to do all thrusters & lunges unbroken (20 reps total) without dropping the bar. Use the run as recovery between rounds, but try to sprint the last 400m. If you don’t feel comfortable bringing bar behind neck, you can do front rack lunges instead.

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!



3/14/2015 – WOD

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

Tony – Congrats on first MU!

3/13/2015 – WOD

Strength
Bench Press – Work up to 95% of 1RM, then do 3×6 @ 75%+

Conditioning
Make-Up Day! This will run like an “open gym” just like last Friday. You may also practice the skills in 15.3 or work on any other movements you want to improve.

Announcement: Open WOD 15.3 has been announced! What do you all think? We will run heats every 20 minutes starting at 9am on Saturday. If you are trying this WOD Rx’d and want to use the MU station next to the bathroom you will have to let me know so that I can put you in the right heat. Details on this workout can be found here: Open WOD 15.3

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

3/12/2015 – WOD

Strength
Front Squat – Work up to 95% of 1RM, then do 3×6 @ 75%+

Conditioning
For Time
5 Thrusters 155/105#
30 Double Unders
1 Rope Climb 20ft
10 Thrusters 155/105#
30 Double Unders
1 Rope Climb 20ft
15 Thrusters 115/75#
30 Double Unders
1 Rope Climb 20ft
20 Thrusters 95/65#
30 Double Unders
1 Rope Climb 20ft

WOD Notes: Set up 3 different weights to where you can transition quickly between each round. The goal is to try and do all the thrusters unbroken each round, so pick weights to where its challenging but possible. The round of 5 & 10 is the same weight. Scaling for DU are 75 singles. Scaling for RC are 6 Strict Pull-ups.

3/11/2015 – WOD

Strength
Snatch – 15 Min to Work up to a 1RM
—Beginners will stay light & work on technique

Conditioning
3 Rounds For Time
20 Burpee Box Jump Overs 24/20″
8 Ring Muscle-Ups
Run 400m

Midline
3×60 Sec Weighted Plank (Heavy)

WOD Notes: For warm-up, we will be practicing Double Unders, since there is a good chance you will see them in 15.3. Scaling option #1 for MU = 4-5 reps each round if 8 is too many to where you lose intensity. Scaling #2 = 5-8 Banded bar MU. Scaling #3 = 15 DB Snatches (alternating) 70/45#.

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!

Dan F looking like the hulk!!

3/10/2015 – WOD

Strength
BB Complex – 7x (1 Cluster + 1 Split Jerk)
—Start @ 70% of CnJ & work up to a heavy complex. The split jerk should be easy relative to the cluster, so make sure to work on speed under bar.

Conditioning
5 Rounds
10 Power Clean 155/105#
10 Push Jerk 155/105#
20 Cal Row
—Rest 90 sec between Rounds (Subtract 7.5 min from time)

WOD Notes: The goal is to go unbroken (touch n go) for all 10 PC & 10 PJ. So try to do all 20 reps in a row unbroken for as long as possible. Each round is 95% effort! Barbell weight should be around 55-60% of 1RM. Cluster = Sq Clean Thruster

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!

Dan F looking huge!

3/9/2015 – WOD

Strength
Back Squat – Work up to 95% of 1RM, then do 4×6 @ 80%

Conditioning
20 Min AMRAP
20 Wall Balls 30/20#
20 Burpees
20 KB Swings 70/53#

WOD Notes: This WOD is pure conditioning and should be good prep for 15.3, since I think either WB or Burpees will be in it (but who knows). Goal is to get 4+ Rounds. I still want you to use a slightly heavier ball than normal for this (Rx is 10ft for men/women).

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!

Post WOD recovery position

3/7/2015 – WOD

Conditioning
“2015 Open WOD 15.2”
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
***Etc., following same pattern

3/6/2015 – WOD

Strength
Front Squat – 5×3 @ 85%+
—You may also make-up the bench press from yesterday

Conditioning
Make-Up Day! Since classes were cancelled yesterday, you can make up that WOD or work on any skills you want to improve.

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!

***Open WOD 15.2 has been announced & it’s a repeat from last year (14.2). We will run heats every 20 minutes this Saturday (3/7) starting at 9am. If you have any questions regarding whether you should do Rx or scaled, don’t hesitate to ask one of the coaches.

Post 15.2

3/5/2015 – WOD

Strength
Bench Press – 5×3 @ 85%
—You may also use this time to work on any skills, if you don’t want to bench.

Conditioning
12 Min AMRAP
10 Burpee Box Jump Overs 24/20″
8 Front Rack Lunges 185/115lb

WOD Notes: Lunge weight should be 55-60% of 1RM Front Squat (should be unbroken every round, but challenging). Aim for 5-6 rounds.

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!