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10/17/2019 – WOD

Strength
Deadlift – 6×2 @ 75-92% (deload)
—Try to do one set heavier than last week

Conditioning
12 Min AMRAP
7 GI Janes (RX+ = 5 Bar Muscle-ups)
10 Deadlifts 225/155# (50% of DL)
15/12 Cal Ski

WOD Notes: Goal is to get 5 rds. DL should feel light to where you can go through them quickly even when fatigued. 

Assistance
L-Sit/Tuck (Pegboard) – Accumulate 3 minutes

10/16/2019 – WOD

Strength
Thruster (from floor) – Work up to a heavy 5 rep, 3 rep, 1 rep in 15 minutes

Conditioning (16 min cap)
27-21-15-9
Thrusters 95/65#
T2B
***75 Double Unders after each round

WOD Notes: Thrusters should feel light to where you only have to break them up 1-2x for the rd of 27/21/15. Round of 9 should be unbroken, T2B sub = 5 less reps/rd, toe through rings, or leg raises against rig. DU sub = 40 DU or 125 singles.

Assistance
a) Pull-up Challenge – 18 Negatives (lower chin from bar in 5 sec)
b) Weighted Sit-ups – 4×30

10/15/2019 – WOD

Strength
Bench Press – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)

Conditioning
5 Rounds (interval style)
10/9/8/7/6 (by rd) Hang Power Cleans (start @ 65%)
3 Wall Climbs (RX+ = 50ft Handstand Walk)
20/16 Cal Row
—rest 90 sec between rds

WOD Notes: Each round should be 95%+ effort since you have built in rest! Rd 1 = 10 reps @ 65%. Rd 2 = 9 reps. Rd 3 = 8 reps. Rd 4 = 7 reps. Rd 5 = 6 reps. Try to increase each rd by a little bit, which each one should be difficult for each rep range. 

Assistance
30 Sec Hollow Hold + 30 Sec Hollow Rocks – 5 sets

10/14/2019 – WOD

Strength
a) Back Squat – 1×5 @ 65%, 1×5 @ 75%, 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100% (wk 6 – Deload)
b) One Arm High Pulls – 4×10 (each arm)

Conditioning (17 min cap)
3 RFT
12 Devil Press 45/30#’s
16 DB Box Step-ups 24/20″ 45/30#’s
400m Run

WOD Notes: Goal is to avg 5 min rds or faster. DP should be 5# lighter than normal. DB should be on shoulders for step-ups, but you may hold them at your sides if you want to scale. Sub a 250m run for 400m if you know you can’t run a 2:00 400m when fatigued. 

Assistance
a) Pull-up Challenge – Accumulate 3 minutes Hold Above Bar
b) Weighted Plank – 5 sets: 1 min on / 1 min off

 

10/11/2019 – WOD

Strength
a) Back Squat – 5×5 @ 90% (wk 5 – same as monday)
b) Pull-up Challenge –  Accumulate 60 reps

Conditioning
Make-up/Skill Day!

Announcement
CrossFit Games Open 20.1 WOD has been announced which we will do Saturday! We will run 10 people per heat (every 30 minutes) starting at 8am. You will be responsible for warming yourself up before your heat time, so please arrive at least 30 min early. Also, please be prepared to judge if possible! I have sent an email out for you to sign-up for a heat. If you didn’t receive the email please let me know! These next 5 weeks it’s going to be the 5:30am/8am/3pm/7pm class VS 4pm, 5pm, 6pm classes. Let’s have some fun Ragers!
OPEN WOD 20.1 – 10 RFT
8 Ground to Overhead 95/65#
10 Bar Facing Burpees

10/10/2019 – WOD

Strength
Deadlift – 5×3 @ 80-90% (little heavier than last wk)

Conditioning (18 min cap)
For Time
50 Wall Balls 20/14# to 10ft
15 Bar Muscle-ups or 20 GI Janes
400m Sled Drag 90/50#
15 Bar Muscle-ups or 20 GI Janes
50 Wall Balls 20/14# to 10ft

WOD Notes: WB should feel light to where you can do them in 1-2 sets the first rd & 2-3 sets the last rd. Bar MU Sub = 5-8 reps. Sled Drag should be a fast walk the whole time or a slow jog at times.

Assistance
a) L-Sit/Tuck (parallettes) – 9 sets: 20 sec on / 40 sec off
b) Barbell Bicep Curls – 4×12

10/9/2019 – WOD

Strength
3 Position Snatch – Floor + Below Knee + Above Knee
—6 Sets. One set every 2 min @ 75-85%

Conditioning
3 Rounds (interval style)
10 Power Snatch 135/95# (RX+ = 165/115#)
10 Push Jerk 135/95#
2 Rope Climbs 20ft
18/14 Cal Assault Bike
—Rest 2 minutes between rounds

WOD Notes: Goal is to finish each round in under 4 minutes. Snatches should feel kind of heavy & should be quick singles. PJ should be unbroken, which you should have to rest a little bit after your 10th Snatch before you pick-up bar. RC sub = climb 15ft or do 6 heavy pulleys. Bike should be a sprint!

Assistance
a) Pull-up Challenge – 15 Negatives + 15-25% of BW (5 sec down)
b) Weighted Sit-ups – 6×25 (hold weight behind head)

10/8/2019 – WOD

Strength
a) Bench Press – 5×5 @ 90% (wk 5)
b) Bent-over DB Reverse Flies – 4×12

Conditioning (Compare to 11/7/2017)
15 Min AMRAP
8 Dball Over Shoulder 150/100#
20 Burpees
25/20 Cal Ski

WOD Notes: Click on the date above and compare your score. Try to do the same exact version as well. Goal is 3-4 rds. Heats will stagger 2 minutes behind.

Assistance
a) Hollow Rocks – Tabata for as many rounds as possible or accumulate 3 minutes.
b) Banded Tricep Extensions – 4×25

10/7/2019 – WOD

Strength
Back Squat – 5×5 @ 90% (wk 5)

Conditioning
10 Min AMRAP
50 Double Unders
10 Front Rack Lunges 155/105#
12 T2B (RX+ = 15)

WOD Notes: Goal is 5+ Rds. Lunges should be around 40% of BS & unbroken each rd. T2B sub = 8-10 reps, toe through rings, or leg raises to rig. DU sub = 25 DU or 80 singles.

Assistance
a) Pull-up Challenge – Accumulate 2:30 min (use 15-25% of BW)
b) Weighted Plank – 10 sets: 30 on / 30 off
c) One Arm High Pulls – 4×12 (each arm)

10/5/2019 – WOD

Conditioning
20 RFT (with a partner relay style)
10 Wall Balls 30/20# to 10/9ft
10 DB Hang Power Cleans 50/35#’s
10/8 Cal Row

WOD Notes: This WOD is a “you go, I go” one where you do one full rounds while your partner rests. The goal is to complete each round between 1:00-1:15, so try to push (especially the row) since you will get about 1 minute rest/rd. Each person will do 100 reps of each movement.

Strength
Bench Press – 5×5 @ 87.5% (wk 4)