Category Archives: WOD

4/4/2017 – WOD

By WOD

Strength
a) Bench Press – 5×6 @ 82%
b) GHD Hip Extensions (weighted) – 3×15
—Mix in the GHD Hip Ext in between the bench press sets. Rest 90 seconds before each bench press set. 

Conditioning
14 Min AMRAP
3 Hang Power Clean 135/95#
3 Bar Facing Burpees
3 T2B
6 Hang Power Clean 135/95#
6 Bar Facing Burpees
6 T2B
9 Hang Power Clean 135/95#
9 Bar Facing Burpees
9 T2B
***Continue to climb the ladder by adding 3 reps each round until 14 min is up***

WOD Notes: TD = Round 18-24. Record score as total reps on the whiteboard. HPC = 50% of 1RM (should feel light). T2B scale = knee raises.


4/3/2017 – WOD

By WOD

Strength
Back Squat – 5×5 @ 85% (heavier than last 4 wks)
—Do 1 set every 3 minutes for all 5 sets.

Conditioning – “Rage 17.5”
10 Rounds For Time
9 Overhead Squats 95/65#
150m Run

Midline
Weighted Plank – 10 rounds Tabata

WOD Notes: TD = 11-17 min. (20 min cap). The run is to the “Marcor Sign” & back into Rage. You should be able to hold your 5k pace for all 10 rounds & should be able to pick up bar right away. Make sure to set up your barbells close to the back part of the gym so you make the run as short as possible. OHS should be very light to where you can go unbroken no problem each round! OHS scale = KB goblet squats if OH mobility is very limited.

Who will win in 2018?

4/1/2017 – WOD

By WOD

“Open WOD 17.6”

Conditioning (35 min cap)
4 Rounds
50 Double Unders
10 Front Rack Lunges @ 185/125# (55% of FS)
3 Rounds
15 C2B Pull-ups
10 DB Burpee Ground to OH 45/35#
2 Rounds
30/25 Cal Row
25 Deadlifts (same weight as lunges)
20 Lateral Burpees Over Bar

WOD Notes: TD = 22-30 min. This WOD is to be performed straight through w/o any rest. Classes will have to split up in 3 groups. Group 1 will start at DU/Lunge. Group 2 = C2B/DB burpee. Group 3 = Row/DL/burpee. Rowers should be facing the wall as close as possible. DB should either be under the rig or close to it. Barbells can be spread throughout the middle of the gym. DU scale = 20 DU or 80 singles. C2B Scale = chin over bar or ring rows.

Reminder: Open gym is over at 12pm today!

3/31/2017 – WOD

By WOD

Strength
Front Squat – 4×8 @ 80% (32 reps – same weight as last week)
—You must do one set every 3 minutes for 4 sets.

Conditioning
Make-up/Skill Day!

Image result for giraffe long neck
Saturday’s WOD

3/30/2017 – WOD

By WOD

Strength
3 Position Snatch – Floor + Below Knee + Above Knee (6 sets: 1 set every 2 min)
—Stay between 75-80% & work technique

Conditioning
5 Rounds (interval style)
8 Power Snatches (unbroken) 135/95#
15 T2B
25 Cal Bike (assault = 15 cal)
—Rest 2 minutes between rounds

WOD Notes: TD = 1:30-2:15 / round. Choose a weight to where it’s challenging to touch n go all 10 snatches. Use around 65% of 1RM PS. T2B scale = 20 Hollow rocks. The bike should be 100% ALL OUT!


3/29/2017 – WOD

By WOD

Strength
Pwr Clean + Hang Pwr Clean + Split Jerk – 1 set every 2 minutes for 6 sets
—Start @ 70% of Pwr clean & work up to a heavy complex

Conditioning
3 Rounds For Time
10 Power Clean @ 70%
2 Rope Climbs 20ft
400m Run

WOD Notes: TD = 13-19 min. PC should be quick singles, which touch n go isn’t necessary. RC scale = climb to 12/15ft or you can do 5 up/downs per round or 2 laps sled pull with arms only.


Bob – Looking strong overhead!

3/28/2017 – WOD

By WOD

Strength
a) 5×8 Shoulder Press (no rack) —heavy
b) 5 sets: 40-60 Sec Hollow Hold
—Superset these 2 movements together with no rest. Rest 90 sec after hollow hold each round.

Conditioning
2 Rounds For Time
70/60 Cal Row
50 Wall Balls 20/14# to 10/9ft
30 Push Jerk 145/100#

WOD Notes: TD = 14-20 min. Wall balls should feel light to where you can knock out big sets. PJ = 50% of 1RM. You should be able to string 10+ reps together. Large classes will have to stagger 4 minutes.


Amie & Julie using their “weighted vests” to work on grip strength!

3/27/2017 – WOD

By WOD

Strength
Back Squat – 4×8 @ 80% (32 reps – same weight as last week)
—You must do one set every 3 minutes for 4 sets.

Conditioning
8 Rounds For Time
5 Dball Over Shoulder 150/100#
8 GI Janes

WOD Notes: TD = 12-18 min (20 min cap). GI Jane scale = 8 burpees + 8 ring rows. Your dball should be close to rig so that you can minimize your transition time.

Announcement: The 2017 CrossFit Games Open ends tonight at 8pm. We will announce the final standings for the “Rage” 2017 Open by Wednesday! It’s going to be a close one!


Dave B smoking DU!