WOD/Blog - Page 373 of 413

8/3/2013 – WOD

By jordyAugust 3, 2013Uncategorized

Conditioning
4 Rounds For Time
8 Thrusters 155/105lb
15 Toes To Bar
400m Run

8/2/2013 – WOD

By jordyAugust 2, 2013Uncategorized

Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (95-100%), 3×3 (90%)

Conditioning
7 Min AMRAP Ladder
1 Power Snatch 155/105lb
2 Burpee Box Jumps 24/20″
2 Power Snatch 155/105lb
4 Burpee Box Jumps 24/20″
3 Power Snatch 155/105lb
6 Burpee Box Jumps 24/20″
***Follow pattern until the 7 min time cap is up
—Rest 5 minutes
250m Sled Drag For Time 90/45lb

WOD Notes: Power snatch weight should be 75% of 1RM. Make sure you setup properly before each snatch and lower hips on each rep if you decide to touch & go some of the reps.

8/01/2013 – WOD

By jordyAugust 1, 2013Uncategorized

Strength
Bench Press – Work up to a heavy 1RM then do 4×2 (90% 1RM)

Conditioning
10 Min AMRAP
4 Strict Chest to Bar Pull-ups
8 Deficit HR Push-ups (hands on 25lb plate)
12 Overhead Walking Lunges (70/53lb KB)
—Rest 3 minutes
3x (1 minute AMRAP Tire Flips)

WOD Notes: Scaling for strict chest to bar pull-ups are strict chin over bar. If you do not have unassisted strict pull-ups choose a band that will challenge you on the 4th rep each round. No kipping allowed. Scaling for deficit HR Push-ups are regular HR push-ups on your knees. For the overhead lunges, you may use a plate if you don’t feel comfortable using a kettlebell.

Blaire working on unassisted pull-ups!

7/31/2013 – WOD

By jordyJuly 31, 2013Uncategorized

Strength
Hang Squat Clean – 2 EMOM for 7 minutes @ 80%

Conditioning
Row 1000m For Time
—Rest 3 minutes
3 Rounds For Time
10 Deadlifts 275/175lb
50 Double Unders (sub 150 singles)
—Rest 3 minutes
Bike 1 Mile For Time

7/30/2013 – WOD

By jordyJuly 30, 2013Uncategorized

Strength
Press Complex 5x (1 Strict Press, 2 Push Press, 2 Push Jerk) @ 95% of 1RM Press

Conditioning
1 Rope Climb 20′
10 KB Swings 88/53lb
Run 250m
2 Rope Climbs 20′
15 KB Swings 88/53lb
Run 400m
3 Rope Climbs 20′
20 KB Swings 88/53lb
Run 800m
2 Rope Climbs 20′
15 KB Swings 88/53lb
Run 400m
1 Rope Climb 20′
10 KB Swings 88/53lb
Run 250m

WOD Notes: This WOD will definitely test your grip strength & will force you to be efficient with rope climbs, so don’t plan on climbing them “Legless” like the games, haha. You may scale rope climbs by only climbing 15′ or you can pull the sled hand over hand 1 lap (60 ft) for each rope climb.

Community Notes: A special thanks to everyone who supported me this past week at the CrossFit Games! I’m so thankful to have such a wonderful group of people at Rage who are so loving & caring. Don’t expect to see a lot of demonstrations this week, since my body is completely beat up right now, haha. I hope you all are inspired to take your fitness to the next level as we move towards the 2014 CrossFit season. Also, congratulations to Kolby Stein for placing 4th at the 2013 CrossFit Kids Teen Gauntlet Results. Below is a pic of one the highlights of my 2013 CrossFit Games.

Final rope climb of the “Legless” event at the 2013 CrossFit Games.