Category Archives: Uncategorized

11/25/2014 – WOD

Strength
Bench Press – 5×5 @ 90%
—Week 5. Use slightly heavier than last week

Conditioning
6 Rounds
5 Power Cleans (75% of 1RM)
10 Lateral Burpees over Bar
15 Cal Row
—Rest 1 minute between rds

Midline
4x ME Weighted GHD Sit-up Hold (slightly heavier than last wk)
—Focus on pulling ribs down/maintain hollow position/don’t arch low back

WOD Notes: Each round should be 95% effort. Try to touch n go as many reps as possible on the cleans and transition fast to the rower. You will have to partner up with someone else and stagger about 90 seconds. If super crowded, you may run 250m instead of rowing 15 calories (especially if you missed yesterday).

Schedule This Week
Monday & Tuesday – Normal Schedule
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm.

11/24/2014 – WOD

Strength
Back Squat – 5×3 @ 92.5%
—A little heavier than last week

Conditioning
For Time
50 KB Swings 70/53lb
50 T2B
Run 1 mile

WOD Notes: You may scale the WOD by doing 5 Rd of 10 KB Swings/10 T2B.

Schedule This Week
Monday & Tuesday – Normal Schedule
Wednesday – 5:30am, 8am, 4pm, 5pm
Thursday – 9am class only
Friday & Saturday – 9am, 10am classes with Open Gym 11-1pm.

11/22/2014 – WOD

Strength
Bench Press – 5×5 @ 87.5%
—Same weight as Tuesday

Conditioning
2 Rounds For Time
21 Deadlifts 185/115lb
15 Burpees
15 Front Rack Lunges 185/115lb
15 Burpees
9 Thrusters 185/115lb
15 Burpees

WOD Notes: Use the same weight for all 3 movements. BB weight should be 40% of DL. DL will feel light, but thrusters should feel heavy.

Coach Eric getting scap jacked!

11/21/2014 – WOD

Strength
Back Squat – 5×3 @ 90%
—Same weight as Monday

Conditioning
Make Up Day! If you were here everyday this week you can do this:
5 Rounds
1 Rope Climb 20ft
8 DB 45/25lb Burpee Box Step-Over 20″
20 Cal Ski/Rower
—Rest 2 minutes between rounds

11/20/2014 – WOD

Strength
Snatch – 2 Every 90 sec for 9 Minutes (use 80% for 1st 3, 85% for last 4)
—Full snatch is preferred, however you may power if mobility is limited in OHS

Conditioning
For Time
100 Double Unders
30 DB Snatches (alternating) 70/45lb
20 C2B Pull-ups
Row 1k
20 C2B Pull-ups
30 DB Snatches (alternating) 70/45lb
100 Double Unders

Assistance
3×8-10 Strict Pull-ups (use weight if necessary)

WOD Notes: Scaling for DU is 250 singles. DB Snatch weight should be light so you can get through the reps quickly. You may do chin over bar pull-ups if C2B is too difficult.

11/19/2014 – WOD

Strength
BB Complex – 1 Sq Clean + 1 Hang Sq Clean + 1 Split Jerk – 1 every 90 sec for 9 minutes
—Use 85% of your max CnJ for all 7 lifts

Conditioning
15 Min AMRAP
50 Wall Balls 30/20lb
10 Clean n Jerks 225/145lb
15 Ring Muscle-Ups

Assistance
3×12 GHD Back Extensions (weighted)

WOD Notes: WB weight is a little heavier than you normally use. Black line is Rx’d for men & women in this WOD. CnJ weight is 73% of your 1RM. You may scale the reps of MU down to 7-10 each round. You may also scale the movement to banded MU or 15 burpees/15 Strict Pull-ups.

11/18/2014 – WOD

Strength
Bench Press – 5×5 @ 87.5%
—Week 4. Little heavier than last week

Conditioning
6 Rounds For Time
5 Hang Power Snatch 155/105lb
10 T2B
15 Box Jump Overs 24/20″

Midline
4x ME Weighted GHD Sit-up Hold (at least 30 sec each set)
—Focus on pulling ribs down/maintain hollow position/don’t arch low back

WOD Notes: HPS weight should be 75% of 1RM (should get heavy towards the end but be able to do 5 unbroken). You may do box jump overs any way you want (lateral or facing).

Jenny K – Hanging out in the bottom of snatch

11/17/2014 – WOD

Strength
Back Squat – 5×3 @ 90%
—Week 3. Use a little heavier than last week

Conditioning
2 Rounds (each round is fast)
30 Burpees
30 DB Thrusters 45/30lb
750m Row
—Rest 2 minutes between rounds

WOD Notes: Pick DB where you can do the thrusters in no more than 3 sets. Both rounds should be as fast as possible, so that means your 2nd round should not be faster than your first.

Katie & Christy leaving it all out there during final WOD!

11/15/2014 – WOD

Strength
Bench Press – 5×5 @ 85%
—Week 3. Same as Tuesday

Conditioning
20 Min AMRAP – ECC Online Qualifer WOD #3
50 Wall Balls 20/14lb
50 Double Unders
40 Box Jumps 24/20″
40 T2B
30 C2B Pull-ups
30 Bar Facing Burpees
20 Cleans 145/100lb
20 Jerks 145/100lb
10 Snatches 145/100lb
10 Muscle-Ups or 10 Cal Ski Erg

Reminder: 10am class only on Saturday. No Open Gym!

***Good luck to all Ragers competing at the Lumber Games tomorrow!

11/14/2014 – WOD

Strength
Back Squat – 5×3 @ 87.5%
—Week 2. Same weight as Monday

Conditioning
Make-up Day! If you have made it in everyday this week you can do Saturday’s WOD, which will be:
20 Min AMRAP – ECC Online Qualifer WOD #3
50 Wall Balls 20/14lb
50 Double Unders
40 Box Jumps 24/20″
40 T2B
30 C2B Pull-ups
30 Bar Facing Burpees
20 Cleans 145/100lb
20 Jerks 145/100lb
10 Snatches 145/100lb
10 Muscle-Ups or 10 Cal Ski Erg

Reminder: 10am class only on Saturday. No Open Gym!