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7/24/2014 – WOD

Strength
EMOM for 12 minutes: 3 Speed Deadlifts at 70%
Focus on moving the bar fast. Reset after each lift. You want to have a good set up each time.

Conditioning
100 Double Unders
20 Toes to Bar
30 Burpees
40 Box Jump Overs
30 Burpees
20 Toes to Bar
100 Double Unders

If a class is crowded, box jump overs may be changed to box jumps to save room/share boxes.

Scaling: 100 double unders= 250 singles, or you can scale to 50 dubs

Please remember to meet movement standards if you are writing RX on the white board. (ex: TTB= toes physically touching the bar on every rep).

7/23/2014 – WOD

Strength
Snatch
8 Minute EMOM Hang Snatch 60-75%

Conditioning
Cash in 400m run
10 Clean and Jerk (115/65)
10 Snatch (115/65)
10 C/J (135/85)
10 Snatch (135/85)
10 C/J (155/105)
10 Snatch (155/105)
Cash Out: 400 m run

Your first set of Clean/Jerk and Snatch should be relatively light and easy to get through, but your last set should be a struggle. You should not be linking many of the reps on the Snatch portion in your last round. You will need to have your weights ready and switch them as you finish each set.

7/22/2014 – WOD

Strength
Push Press – 5×3 @ 85%

Conditioning
21-15-9-15-21
OH Walking Lunge 50/35lb (length of Rage)
Slam balls 50/35lb
HR Push-ups

7/21/2014 – WOD

Strength
Back Squat – 1×5@80%, 1×4@85%, 1×3@90%, 1×2@95%, 1×1@100%, then 2 sets of max reps @ 85%

Conditioning
12 Min AMRAP
3 OHS 95/65lb
3 C2B Pull-ups
6 OHS
6 C2B Pull-ups
9 OHS
9 C2B Pull-ups
*Keep climbing ladder until time is up. Score is total reps

Extra Work: Weighted tabata plank

WOD Notes: This WOD is similar to 14.2 from this year. Weight can be scaled since it shouldn’t be heavy. You may scale pull-ups to chin over bar.

CrossFit Games begin Wednesday!

7/19/2014 – WOD

Conditioning
Complete all 4 Couplets in any order you wish:
Couplet #1 – 5 Rounds
5 Tire Flips
10 Burpees
Couplet #2 – 5 Rounds
6 Front Rack Lunges 155/105lb
8 C2B Pull-ups
Couplet #3 – 1 Round
50 Slam Ball 50/35lb
Farmers Carry (2 lengths of parking lot) 70/53lb KB
Couplet #4 – 1 Round
50 Wall Balls 20/14lb
25 Power Cleans 155/105lb

WOD Notes: Choose same weight for the Lunges & Power Cleans.

Announcement: Good luck to everyone competing today in the Test Your Metal Competition!

CF Rage representing at “Test Your Metal”

7/18/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 5-7 Bench Press @ 70%
EVEN = 5-7 Strict Pull-ups

Conditioning
8 Min AMRAP
5 Push Press 165/105lb
10 T2B
2 Power Snatch 165/105lb
1 Rope Climb 20ft

WOD Notes: Barbell should be 65% of 1RM Push Press. You should use same weight for push press and power snatch. Scaling for RC are 1 lap sled pull with arms only or 3 up/downs.

7/17/2014 – WOD

Conditioning
“Triple 3” – 2014 CrossFit Games
For time: (Time Cap: 45 min)
Row 3,000 meters
300 double-unders
Run 3 miles

WOD Notes: Scaling options are 2k row, 200 DU, Run 2 miles (I recommend majority of you to do this version). The other is option is a shorter version (15-20 min) 1k row, 100 DU, Run 1 mile. Scaling for 300 DU is 600 singles. Please come early to warm-up if you need extra time as we won’t take long to start this especially if we have to run 2 heats.

7/16/2014 – WOD

Strength/Skill
a) Clean – 12 Min to work up to a 1RM clean (full)
b) Front Squat – Work up to a 1RM, then 3×4 @ 85%+

Endurance
Air Dyne: 12 Minutes (30 on @ 80%, 30 off @ 50%)
—Compare to 6/2/14

Conditioning
For Time
20 Hang Squat Cleans 185/115lb
50 Wall Balls 20/14lb
250m Sled Drag 90/45lb

WOD Notes: HSC is 60% of 1RM clean. You should be able to knock those out in 2-3 sets at the most. Try to finish wall balls in under 5 sets or under 3 minutes. Try to jog with sled the entire 250m as well.

7/15/2014 – WOD

Strength
EMOM For 8 Min (1 Push Press + 1 Push Jerk + 1 Split Jerk)
—Start @ 85% of 1RM Push Press then work up to 90%

Conditioning
5 Rounds For Time
3 Wall Climbs
6 Power Cleans 205/125lb
10 Box Jumps 30/24″
—Rest 5 minutes
100 yard prowler push 300/200lb for time (Entire length of parking lot)

WOD Notes: PC weight is 70% of 1RM. Scaling for wall climbs are 3 Push Jerk with same weight as PC or 3 laps bear crawl.

7/14/2014 – WOD

Strength
Back Squat – Work up to a 1RM, then do 3×4 @ 85%

Conditioning
“OPT Repeatability Test”
3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
—Rest 12 minutes between rounds.

WOD Notes: The goal of this WOD is to test your ability to recover after each round while giving 100% effort. The range of times from Round 1 to Round 3 is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. You may rest 5-6 minutes between each round since time is limited. Make sure to record times for each round!