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2/25/2015 – WOD

Strength
Snatch (tempo) – 7×1 @ 75-85%
—1st pull should take 2 seconds as you clear the knee. Same as with the clean yesterday.

Conditioning
6 Rounds For Time
10 T2B (unbroken)
30 Double Unders
15 Wall Balls (unbroken) 30/20# (10ft)

WOD Notes: Time domain for this WOD is 9-15 min. Scaling for T2B = hanging knee raises. Scaling for DU = 60 singles. WB/T2B must be unbroken (no resting with the ball) to a 10ft target if you want it to be considered Rx.

***2 more days until the 2015 CF Games Open Begins***

Eric coaching the 7pm class

2/24/2015 – WOD

Strength
Clean n Jerk (tempo/pause) – 7×1 @ 75-85%
—The pull should be tempo (should take 2 seconds before you clear knee). This will force you to drive through the floor with the midfoot (use legs) and not yank the bar off the ground quickly with your back. On the Jerk, I want you to pause in the bottom of dip for 1 sec.

Conditioning
For Time
30 Power Cleans 185/115lb
60 Burpees
2k Row

Midline
3×1 Minute Weighted Plank (go heavy)

WOD Notes: PC weight is 65% of your 1RM PC. I would mix a few touch n go cleans with singles as your going through the 30 reps. We will have to run 2 heats for most classes, so be prepared.

***3 more days until the 2015 CF Games Season starts! Reminder – We will be doing 15.1 this Saturday at Rage! If you signed up for the Open and can’t come then, you can do it Fri/Sun/Mon, but please find a judge!

2/23/2015 – WOD

Strength
Back Squat – Work up to a heavy single (95%), then do 3 sets max reps @ 80%

Conditioning –
5 Rounds For Time
5 Ring Muscle-Ups
10 Overhead Squats 135/95lb
15 Box Jump Overs 24/20″

WOD Notes: If you don’t have MU, you can do Banded Bar MU or 10 Burpees/10 C2B Pull-ups (kipping) each round. OHS weight should be light enough to where you can go unbroken every round. You can sub front squats if OHS mobility is lacking, but practice after class. You may do lateral box jump overs or you can face the box.

***2015 CF Games Open WOD 15.1 is announced Thursday. Sign up at www.games.crossfit.com***

Thanks Wes (Teresa’s husband) for the new addition!

2/21/2015 – WOD

Conditioning
10 Min AMRAP
10 Burpees
10 Wall Balls 30/20lb
—Rest 3 minutes
5 Min AMRAP
10 Front Rack Lunges 155/105lb
10 HSPU or 10 DB Push Presses
—Rest 3 minutes
5 Min AMRAP Row For Calories

WOD Notes: WB are 10ft for men & women, so scale height accordingly. You should be able to do all 10 WB unbroken! Lunge weight is also light to where you can do 10 unbroken as well. HSPU are level (no deficit). Pick DB that you can do all 10 reps unbroken, but shouldn’t be too easy. Larger classes will start at different workouts.

2/20/2015 – WOD

Strength
Front Squat –  2 EMOM For 10 Minutes (10 sets)
—3 @ 75%, 3 @80%, 2 @85%, 2 @ 90%

Conditioning
Make-Up Day! The 2015 CF Games Open starts in 6 days! Use the rest of the time to work on any skills you want to be more efficient in. If you were here everyday and need a WOD, let me know!

2/19/2015 – WOD

Strength
Bench Press (close-grip) – 5×5 @ 75%+
—Only one finger inside knurling. Work up to 5RM.

Conditioning
For Time
1000m Row
30 KB Swings 88/53#
12 Ring Muscle-Ups
20 KB Swings 88/53#
9 Ring Muscle-Ups
10 KB Swings 88/53#
6 Ring Muscle-Ups
1000m Row

WOD Notes: Scaling for MU are less reps each round, banded bar MU (only if you are close to getting a MU). 2nd scaling option is to do 12 Strict Pull-ups & 12 Bar Dips. 3rd scaling option is to do 20 Cal on the ski erg each round.

***8 more days until the 2015 CF Games Open***

2/18/2015 – WOD

Strength
Snatch – 1 EMOM For 10 Minutes
—Start @ 75% & work up to a heavy single

Conditioning
5 Rounds For Time
40 Double Unders
12 C2B Pull-ups
5 Squat Snatches 155/100#

Assistance
3×8 Good Mornings (stay light if you’ve never done these before)

WOD Notes: Time Domain to shoot for is 9-14 minutes. Scaling for DU is 100 singles. You may scale C2B to chin over bar or jumping pull-ups if you are Masters 60+. Scaling for Squat Snatches are Power Snatch to OHS or just Power Snatches if your mobility is limited in the bottom of OHS.

2/17/2015 – WOD

Strength
Power Clean + Jerk – 1 EMOM For 12 Minutes
—Start @ 70% of 1RM CnJ & work up to a heavy 1RM

Conditioning
For Time
9 Clean n Jerk 205/125#
25 Bar Facing Burpees
12 Clean n Jerk 185/115#
25 Bar Facing Burpees
15 Clean n Jerk 165/105#
25 Bar Facing Burpees

Midline
4×25 Weighted Ab Mat Sit-ups

WOD Notes: Time domain for this WOD is 10-15 minutes. Set-up weights to where you can transition quick. A coach will be able to strip weights off for you each round if needed. CnJ weight is 70%, 60%, 55% by round.

2/16/2015 – WOD

Strength
Back Squat – 2 EMOM For 10 Minutes (10 sets)
—3 @ 75%, 3 @80%, 2 @85%, 2 @ 90%

Conditioning
3 Rounds For Time
1 Rope Climb 20ft
15 T2B
15 Thrusters 115/75lb

WOD Notes: This WOD is short (6-12 min), so think about attacking this WOD right from the start. Thruster weight should light, but not too light to where you can do every round unbroken. You will have to break up the 2nd-3rd rounds once. Scaling for T2B are hanging leg raises or 30 sit-ups. Scaling for RC are 15ft or 8 Strict Pull-ups each Round (use a band that will make it difficult for 8 reps).

***10 More Days until the 2015 CF Games Open Starts!

2/14/2015 – Valentines Day WOD

Conditioning
7 Rounds For Time
4 Deadlift (65% of 1RM)
8 DB (one arm) overhead walking lunges 70/45lb
10 Lateral Burpees over Bar

Ragers having some fun at Cupids Revenge!