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1/23/2014 – WOD

Conditioning
Row 2k For Time (Benchmark on PR Board)
—Rest 5-7 minutes
5 Rounds (each round is 95-100% effort)
2 Rope Climbs 15′
10 Slam Balls 50/35lb
5-10-15 yard shuttle run sprint
—Rest 90 sec between rounds

WOD Notes: There is no strength today, since I would like you guys to get in 2 little mini met-cons. If you want to make-up the bench press & DB rows you may do that either at the start or end of class. Scaling for rope climbs are 3 up/downs per rope climb or 7 burpees/rope climb. You may also scale the weight of the slam ball. Each round is a 2×5, 2×10, 2×15 yard shuttle run sprint.

Reminder: Master’s competition is this Saturday at CF 181P. Sign-up if you’re interested.

1/22/2014 – WOD

***5:30am class is cancelled***
Strength
a) Bench Press (close grip) – 6×2 (heavy)
b) DB Bent Over Rows w/ 1 arm – 4×10 (each arm, heavy)
—Switch back & forth between a and b

Conditioning
“CFNE East Coast Championship WOD #2″
50′ Handstand Walk
15 Power Cleans 205/135lb
50′ Handstand Walk
30 T2B
50′ Handstand Walk
15 OHS 205/135lb
—Rest 5 minutes
Air Dyne: 2×60 sec All Out (arms only), 2×60 sec All Out (legs & arms)
—Rest 90 sec between efforts

WOD Notes: This is a repeat from yesterday, since only 6 people did this WOD. If you came both monday & tuesday (Diana, Lauren, Dianne, Stacey T) you will do some squat cleans for strength & row 2k for conditioning. If you do this WOD Rx’d (handstand walks), it comes down to the OHS at the end. Muscle fatigue in shoulders comes into play. Time to beat is 6:59 Rx’d. Scaling for handstand walks are 5 wall climbs each round, 3 full laps, or 15 Push Press @ 60%. Power clean weight is 75%. Most of you will have to go lighter on the OHS at the end, so scale appropriately to where you can complete them in 1-2 sets.

Tri County Throwdown – after week 2 Rage is in 1st place!

Jimmy – Working close-grip bench!

1/21/2014 – WOD

Strength
a) Bench Press (close grip) – 6×2 (heavy)
b) DB Bent Over Rows w/ 1 arm – 4×10 (each arm, heavy)
—Switch back & forth between a and b

Conditioning
“CFNE East Coast Championship WOD #2”
50′ Handstand Walk
15 Power Cleans 205/135lb
50′ Handstand Walk
30 T2B
50′ Handstand Walk
15 OHS 205/135lb
—Rest 5 minutes
Air Dyne: 2×60 sec All Out (arms only), 2×60 sec All Out (legs & arms)
—Rest 90 sec between efforts

WOD Notes: If you do this WOD Rx’d (handstand walks), it comes down to the OHS at the end. Muscle fatigue in shoulders comes into play. Time to beat is 6:59 Rx’d. Scaling for handstand walks are 5 wall climbs each round, 3 full laps, or 15 Push Press @ 60%.  Power clean weight is 75%. Most of you will have to go lighter on the OHS at the end, so scale appropriately to where you can complete them in 1-2 sets. Yes, I know we squatted A LOT yesterday! This is a low volume squat workout, so it will be good to flush the legs out.

These Ragers made it in today for open gym!

1/20/2014 – WOD

Strength
Back Squat 5×5 @ 87.5% – Week 4
—Use a slightly heavier weight than last week

Conditioning
“CFNE East Coast Championships WOD #3”
3 Rounds For Time
15 C2B Pull-ups
12 Burpee Box Jump overs 20″
9 Back Squat 225/145lb (no rack)

Midline
Accumulate 2 min in an L-Sit on rings or parallettes

WOD Notes: Scaling for this WOD include chin over bar pull-ups, using a lower box, or using a rack for the back squats. Back Squat weight should be 55-60% of 1RM.

Week 2 – Tri County Throwdown @ SMCF

Name this person. She is erasing tonight’s results for some reason. Nice job on your squats today everyone!

1/18/2014 – WOD

Conditioning
10 Min AMRAP
5 Deadlift 225/155lb
10 OH Walking Lunges 45/35lb plate
30 Double Unders
—Rest 5 minutes
3 Rounds For Time
20 DB Snatches 80/45lb
20 Burpees

WOD Notes: Deadlift weight should be 55% of 1RM, so it shouldn’t be too heavy to where you have to break up the 5 reps each round. Scaling for double unders are 75 singles or 15 double unders.

Good luck to all those competing in week 2 of the Tri County Throwdown tomorrow @ SMCF!

1/17/2014 – WOD

Strength
Back Squat 5×5 @ 85%
—Use the same weight as Monday

Conditioning
Make-Up Day! You may also use the remainder of time to work on skills. 4pm class – if you workout past 5:15pm, I don’t mind just keep in mind, I’ll be warming up the 5pm class.

1/16/2014 – WOD

Strength
Weighted Pull-ups – 4×8
—Choose weight/band that is difficult for 8 reps

Conditioning
3 Rope Climbs 20′
20 T2B
30 Burpees
40 Cal Row
50 Slam Balls 50/35lb
40 Cal Row
30 Burpees
20 T2B
3 Rope Climbs 20′

WOD Notes: Sub 8 Pull-ups or 10 Ring Rows for 1 rope climb. You may also scale rope climbs to 15’/12′. This WOD will require heats so we are going to start a little earlier than usual on this since the strength should not take too long.

It’s a rope climb party!

Julie – Nice start position!

Chris is ready to slam the ball!

1/15/2014 – WOD

Strength
Squat Clean – Work up to a heavy 3RM
—No more than 3 sets once you reach 80% & you may do singles at the lighter weights.

Conditioning
12-9-6-3
Power Clean 205/125lb
Box Jumps 36/30″
HSPU (8/4″ Deficit)

Assistance
4×10 Glute Ham Raises (weighted)

WOD Notes: Power Clean weight is 75%. You may scale box jumps to a lower box, but go higher than the box you normally jump on. You may scale HSPU to no deficit or do Push Jerks @ 65%.

1/14/2014 – WOD

Strength
Press Complex 5x (2 Strict Press+2 PP+2 PJ) @ 90% of Press
—Should be heavy for press, but light for PJ so you can work on speed under the bar.

Conditioning
5 Min AMRAP
5 Pull-ups
7 KB Swings 70/53lb
9 HR Push-ups
—Rest 3 minutes
5 Min AMRAP
5 C2B Pull-ups
7 KB SDLHP 70/53lb
9 Burpees
—Rest 3 minutes
1000m Row For Time

WOD Notes: You may kip pull-ups in the WOD. Try to do these unbroken each round. These are all short WOD’s, so bring the intensity!

Click here to sign-up: CrossFit Apex 3rd Annual Winter Combine on Sat Feb 22nd!

1/13/2014 – WOD

Strength
Back Squat (week 3) – 5×5 @ 85%
—Make sure to rest at least 2-3 minutes between sets

Conditioning
2 Rounds For Time
40 Wall Balls 20/14lb
800m Run

Midline
Accumulate 3 min in a GHD Sit-up Hold (few sets as possible)

WOD Notes: Rx’d height for wall balls is 10′ (black line) for everyone. You may scale to the gray or red line, but make sure to be consistent with which line you are throwing to. Make sure to keep body weight slightly forward when running & stay light on the feet. Since the CrossFit Games Open is coming up at the end of February, I’m going to start giving you an idea of what an elite/advanced athlete would complete each WOD in. This one is doable in under 10 minutes.