Blog

7/16/2013 – WOD

Strength
Clean Complex: 5x (1 Power Clean + 1 Squat Clean)
—Work up to a heavy weight and focus on technique. Must be touch & go.

Conditioning
3 Power Cleans 225/145lb
1 Wall Climb
Run 250m
6 Power Cleans 225/145lb
3 Wall Climbs
Run 400m
9 Power Cleans 225/145lb
5 Wall Climbs
Run 800m
6 Power Cleans 225/145lb
3 Wall Climbs
Run 400m
3 Power Cleans 225/145lb
1 Wall Climb
Run 250m

WOD Notes: PC weight is 80% of your 1RM. Scaling for the Wall Climbs are elevating your feet onto a 20″ box and walking your hands as close to the box in a pike position or 4 burpees / wall climb. Standard for wall climb is movement starts in the bottom of the push-up where you will walk your feet up the wall until nose touches the wall, then you must walk your hands back out into the bottom of the push-up. You may also scale by touching knees or hips to the wall.

Colby cruising the run

7/15/2013 – WOD

Strength
Back Squat 3×10 (Find 10RM)
—2 out of the 3 sets must be maximal

Conditioning
3 Rounds For Time
10 Shoulder to Overhead 155/105lb (55% 1RM)
50 Double Unders
Then
Row 1000m

Midline
Tabata Weighted Plank 45/25lb

WOD Notes: Time domain for this WOD is 7-12 minutes (it’s a burner—myself and a few others did it on sunday), so approach this WOD like a sprint. Scaling for double unders is 150 singles each round.

7/13/2013 – WOD

Strength/Skill
12 Min To Work up to a Heavy 1RM Clean n Jerk

Conditioning
5 Rounds For Time
4 Squat Clean n Jerk 195/115lb (65% of 1RM)
8 Chest To Bar Pull-ups
10 Bar Facing Burpees
Run 250m

Announcement: Good luck to those who are participating in the “31 Heroes WOD” tomorrow @ Iron Cross Athletics for their Two Year Anniversary Celebration!

Rage girls + Kyle at ICA for the 31 Heroes WOD!

7/12/2013 – WOD

Strength
A) Front Squat 4×4 (85% of 1RM)
B) Weighted/Banded Strict Pull-ups 3x Max Effort (Choose a weight/band that will limit you to 8-10 reps)
—Mix in the pull-ups after each set of Front Squats

Conditioning
4 Rounds For Total Reps
L-Sit (Rings, Paralletes) / Weighted Plank
Rope Climbs 20′
Tire Flips
Box Jumps 40/30″
Air Dyne (Calories/miles)
—Rest 1 minute after each round

WOD Notes: You will perform as many reps as possible at each station for 1 minute (L-sit/plank is for total seconds). Keep a running total for each round to make it easier to count reps each round. Scaling for the rope climbs are burpees. You may partner up on the tire flips if necessary. There is no transition time in between movements so make sure to make it transition quick and sprint Air Dyne!

7/11/2013 – WOD

Strength
Hang Snatch – 12 Min to Work up to a heavy 1RM *Squat is preferred if you have mobility

Conditioning
20 Power Snatches 155/105lb (75% of 1RM)
—Rest 3 minutes
Row 2k

Assistance
3×12 Weighted Hip/Back Extensions

WOD Notes: Novice/Intermediate will mainly work on technique for the snatch. The 2k Row is a benchmark WOD on our PR board. The goal is to stay within 30 seconds of your 2k row time, even though we haven’t tested this in a long time. I won’t be surprised if some of you PR. Make sure to do the assistance exercise if time allows.

7pm class

7/10/2013 – WOD

Strength
Shoulder Press 5×3 (90%), 1×5 (Tempo: 5 sec count when lowering. 65% of 1RM)

Conditioning
4 Rounds For Time
20 Wall Balls 20/14lb
20 KB Swings 70/53lb
400m Run

WOD Notes: Time Domain for this WOD is 15-20 min for Elite/Advanced. 20+min for novice/beginner. Manage rest if you break reps up into small sets. The last 400m run should be ALL OUT, so don’t make the famous statement, “I could’ve gone faster” when you finish the WOD.

Great job in the heat tonight everyone!

7/9/2013 – WOD

Strength
Power Clean – 12 Min To Work up to a Heavy 1RM

Conditioning
20 Toes To Bar
30 Burpees
100 Double Unders
30 Burpees
20 Toes To Bar
*Top of every minute 1 Power Clean 225/155lb (80% of 1RM)

WOD Notes: Make sure to pick a weight that is moderately heavy, which means it should challenge you especially towards the end of the WOD as you get fatigued. The weight should not be so heavy where you start to fail reps. Scaling for Toes To Bar are Hanging Knee Raises or leg raises (on the ground) with med ball between feet. Scaling for double unders are 300 singles.

7/8/2013 – WOD

Strength
Back Squat 3×5 (85% of 1RM)

Conditioning
7 Min AMRAP Ladder
1 Thruster 135/95lb
2 Pull-ups
2 Thrusters 135/95lb
4 Pull-ups
3 Thrusters 135/95lb
6 Pull-ups
4 Thrusters 135/95lb
8 Pull-ups
***Continue up the ladder for the remainder of the 7 minutes. Score is total reps.
—Rest 5 minutes
1000m Row For Time

WOD Notes: Weight used for the WOD should be 55-60% of 1RM Thruster, which is heavier than the weight you would use for “Fran”. Choose a band where you can keep moving consistently, since this WOD is designed for high power output. Record 1000m row time separately.

7/6/2013 – WOD

Strength
Snatch – 12 Min to Work up to a heavy 1RM

Conditioning
10 Rounds For Time
3 Push Jerk 135/95lb
6 Front Rack Lunges 135/95lb
9 Sit-ups
**Top of every minute 1 Power Snatch 135/95lb

WOD Notes: Weight for the WOD should be 65% of your 1RM Power Snatch. At the top of each minute, you must stop where you in within the round and complete one power snatch. Make sure you properly setup before each snatch with hips low.

Nice work today in the heat everyone!

Tim raging on the rings like Tarzan!

7/5/2013 – WOD

Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 2×3 (85%)

Conditioning
1 Rope Climb 20′
Row 200m
2 Rope Climb 20′
Row 300m
3 Rope Climb 20′
Row 500m
2 Rope Climb 20′
Row 300m
1 Rope Climb 20′
Row 200m
—Rest 5 minutes
Air Dyne: 1 Mile For Time

WOD Notes: The time domain for this WOD Rx’d should be around 8-12 minutes for the elite/advanced and 13+ for intermediate novice. Make sure to pace the rows each round to save energy for the rope climbs, however this is still designed to be a quick WOD. Sub for each rope climb is 7 Burpees (63 total). If you do not want to climb all the way up to the top, you may climb up half way and repeat for each rope climb.