Conditioning
4 Rounds For Time
10 DB Snatch 80/55lb
12 Burpee Box Jumps 24/20″
1 Rope Climb 20ft
Run 400m
Announcement: Good luck to Tony & Annette Volpe who are competing in an Olympic/Sprint Triathlon @ Lake Nockamixon. Happy Birthday to Bonnie Boyles (my mom).
Strength
Front Squat – 7×2
—Start @75% & work up to a 2RM
Conditioning
EMOM For 14 Minutes
ODD = 60ft Prowler Push (heavy) – should take about 15 sec/lap
EVEN = 5-7 Tire Flips
WOD Notes: You may also make-up a WOD that you missed earlier this week.
Strength
Clean – 12 Min to work up to a Max for the day
—Make sure to have at least 5 reps @ 85%+
Conditioning
For Time
10 Power Cleans 205/125lb
5 Strict C2B Pull-ups
8 Squat Cleans
10 Strict (chin over bar) Pull-ups
6 Power Cleans
15 C2B Pull-ups
4 Squat Cleans
20 Pull-ups
2 Power Cleans
10 Ring Muscle-Ups
Assistance
3×12 Glute Ham Raises
WOD Notes: Power clean weight is 70% of 1RM. If you cannot do unassisted pull-ups, make sure to use a band that is challenging for the rd of 5 & 10 pull-ups, but they should be done without breaking them up. You may kip the the 2nd two sets of pull-ups. If you can’t do MU, you may do banded MU on the bar or MU Progression (rings) on the ground.
Announcements
1) ICA 3rd Year Anniversary – 31 Heroes WOD (AUG 9TH)
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35
2013 Games – Burden Run
Strength
Snatch – 2 EMOM For 10 Minutes
—Start @ 70% for the first few minutes & work up to 80% by the end. Squat is preferred for advanced athletes.
Conditioning
9-7-5
Power Snatches 155/105lb
Thrusters 155/105lb
—Rest 2 minutes
50 Wall Balls 20/14lb
50 Cal Row
***Record time for both mini WOD’s.
WOD Notes: Power Snatch weight is 70% of 1RM Power Snatch. Try to do all sets unbroken on the thrusters.
Announcements
1) ICA 3rd Year Anniversary – 31 Heroes WOD (AUG 9TH)
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35
Dan repping out wall balls by himself
Strength
Bench Press – 5×3
—Start @ 80% & climb up to a new 3RM
Conditioning (Compare to 5/13/2014)
6 Rounds (each round is 95-100% effort)
30 Double Unders (unbroken)
12 Slam Balls 50/35lb
15 Burpees
—Rest 90 sec between rounds
WOD Notes: Scaling for DU are 75 singles. The 30 DU have to be unbroken. If you trip up before 30, you must start over. Make sure to give a consistent effort each round. You should need the rest each round! Subtract 7 1/2 minutes from your time.
Announcements
1) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
2) Project Fresh Raw Organic Drinks are available to buy for $3
3) Mil-Spec Jump Ropes are available to buy for $35
Coach Mary doing some planks!
Strength
Back Squat – 5×3
—Start @ 80% & climb up to a new 3RM
Conditioning
3 Rounds For Time
30 KB Swings 70/53lb
30 Goblet Squats 70/53lb
400m Run
Midline
4×25 Sit-ups (weighted)
WOD Notes: Use the same KB for swings & goblet squats.
Christina doing goblet squats!
Strength
Deadlift – 12 Min to work up to 90% of 1RM
—Do at least 3-4 reps at 85%+
Conditioning
5 Rounds For Time
5 Deadlifts 315/205lb
10 C2B Pull-ups
12 Burpee Box Jumps 24/20″
Assistance
3×8 Strict Pull-ups (C2B – advanced)
WOD Notes: DL weight is 67% of 1RM. You may scale to chin over bar pull-ups. Make sure to setup properly before each deadlift.
Announcement: Good luck to Jeff, Eric, Dan, Nina, Teresa, and Mary who are competing in the Summer Slam @ CF Generation!
Congrats to Team Rage for a 5th place finish!
Dan looking huge next to small Eric!
Strength
Front Squat – 5×5 @ 80%
Conditioning
10-1
Wall Balls 35/25lb
T2B
*Row 500m immediately after last T2B. Score is total time
WOD Notes: Use a slam ball and make sure to stand close to the wall as they don’t bounce off the wall as much as the med balls. Try to do all sets of WB unbroken.
Strength
Back Rack Walking Lunges – 4×10 (heavy)
—Rest 2-3 minutes between sets
Conditioning
2 Rounds For Time
100 Double Unders
15 HSPU
20 DB Snatch 80/55lb
Assistance
3×15 GHD Back Extensions (weighted)
WOD Notes: Scaling for DU is 200 singles. There is no deficit on HSPU. Scaling for HSPU are 15 Push Press @ 60%.
Ross buffing out his butt
Strength
Clean Complex – EMOM For 8 Min (1 sq clean + 1 hang pwr clean + 1 hang sq clean)
—Start @ 70% & climb to 80% by the end
Conditioning
10 Rounds (each round is all out!)
3 Power Cleans @ 80%
Row 200m
—Rest 60 sec between rounds
Midline
Accumulate 3 minutes GHD Hold (weighted)
WOD Notes: Make sure to transition quickly to the rower each round and row as fast as you can!
