Author Archives: jordy

11/6/2015 – WOD

Strength
Front Squat – 3×10 @ 70,75,80%

Conditioning
Make-up/Skill Day!

Pull-up Challenge – Day 5
4×5 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)

11/5/2015 – WOD

Strength
Snatch (full) – 2 every minute for 12 minutes (24 reps total)
—2 sets each @ 60,65,70,75,80,85%

Conditioning
15 Min AMRAP
15 T2B
10 Overhead Lunges 135/95#
5 Ring Muscle-Ups (sub: 8 GI Janes)

WOD Notes: TD = 4-7 rounds. T2b scale = 8 cal ski erg or less reps of t2b. OH lunge weight is a little less than 50% of OHS 1RM. If classes are small, you should walk the lunges. You may scale MU to 3 each round if necessary.

Pull-up Challenge – Day 4
3×6 – Strict C2B (or least amount of sets possible)
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)

11/4/2015 – WOD

Strength
Clean + push jerk + split jerk – 7 sets @ 80-90%

Conditioning
3 Rounds For Time
10 Power Cleans (80%)
30 Wall Balls 30/20#
600m Run

WOD Notes: TD = 15-22 minutes. PC are fairly heavy in this WOD, so focus on a good setup and do singles. The run is past the “Eggs Sign” as you go around the corner there is a blue line on the ground/curb.

Pull-up Challenge – Day 3
2×8 – Strict C2B
—Make it slightly harder than yesterday. (Use a heavier weight or thinner band)

11/3/2015 – WOD

Strength
Bench Press – Quickly work up to a heavy single (95%+), then 3×10 @ 75%

Conditioning
“ECC Qualifier Week 1″ – WOD #2
4 Rounds For Time
30/25 Cal Row
15 Burpees Over Rower
—Rest 5 minutes
For Time
400m Sled Drag 45/25#
400m Run

WOD Notes: TD = 8-14 min & 3:30-6 min. Guys will row 30 cals & girls will row 25 cals. You may do Burpees laterally and you must reset monitor to “0” each round.

Pull-up Challenge – Day 2
1×10 Strict C2B Pull-ups or accumulate 10 reps in the least amount of sets possible.
—Advanced = Weighted (heavy as possible for 10) 

What is Ross doing?!

11/2/2015 – WOD

Strength
Back Squat – 3×10 @ 70%, 75%, 80%

Conditioning
5 Rounds For Time
10 Overhead Squats 145/100#
1 Rope Climb 20ft
50 Double Unders

Pull-Up Challenge – “Day 1 – Test Day”
1 set Max Effort Strict Pull-ups
—If you cannot do a strict PU, use a band that you can get 10-15 reps unbroken

WOD Notes: TD = 7-13 minutes. OH squat is around 50% of 1RM (should be unbroken every round). RC scale = 3 up/downs arms only or 8 cal ski erg. DU scale = 100 singles.

Announcement:  We will be doing a 4-week Strict Pull-up challenge starting today! It will be a linear progression where the sets (volume) increase a little each day & week. Everyone is encouraged to participate especially those who want to get their first unassisted strict pull-up. All ability levels will be able to participate.

Halloween WOD

10/31/2015 – Happy Halloween

Conditioning
For Time
30 Burpees
5 Ring Muscle-Ups (sub: 8 GI Janes)
150 Double Unders
5 Ring Muscle-Ups
60 Cal Row
5 Ring Muscle-Ups
60 Thrusters 95/65#
5 Ring Muscle-Ups
30 Burpees

WOD Notes: TD = 15-25 minutes. DU scale = 300 singles. Thruster weight should be light (think CF Open) to where you can do 10-15 reps at a time.

Reminder: Wear your costumes. Those who wear costumes will have a chance winning some random stuff!

10/30/2015 – WOD

Strength
Front Squat – 20 min to find a 5RM, 4RM, 3RM, 2RM, 1RM
—These sets should heavy as possible without failing. Increase a little each set.

Conditioning
Make-up/Skill Day!

Reminder: Halloween WOD this Saturday! You must wear a costume to WOD in!

10/29/2015 – WOD

Strength
Hang Power Snatch + Hang Sq Snatch – 1 EMOM For 8 minutes
—Start @ 75% of max snatch & work up to 85% by the end. Try to hang on for both reps.

Conditioning
4 Rounds For Time
8 Hang Power Snatch 155/105#
15 C2B Pull-ups (5 Strict + 10 Kipping)
Run 400m

WOD Notes: TD = 12-18 minutes. HPS weight should be around 72-75% of 1RM hang power snatch (may have to break up it up once during later rounds). Give yourself a 90 sec time cap for the pull-ups each round & use a band if you cannot do an unassisted pull-up.

Reminder: Halloween WOD this Saturday! You must wear a costume to WOD in!

Henry with 220# snatch!

10/28/2015 – WOD

Strength
Clean n Jerk (full) – 1 EMOM for 10 Minutes.
—Start @ 75% & work up to 95% by the end.

Conditioning
For Time
30 Squat Clean 185/125#
60 KB Swings 70/53#
90 Cal Row

WOD Notes: TD = 13-19 minutes. SC weight = 57-60% of 1RM (should all be quick singles. Do not touch n go). Try to do sets of 15 reps on the kB swings.

name this Rage dog

10/27/2015 – WOD

Strength
Bench Press – 15 min to work up to a 5RM, 4RM, 3RM, 2RM, 1RM

Conditioning
12 Min AMRAP
7 Push Press 165/105#
10 Box Jumps 30/24″
15 T2B

WOD Notes: TD = 5-8 rounds. Jerks are not allowed. PP weight is around 65% of 1RM PP or thruster (try to get all 7 unbroken). You may do step-ups instead of box jumps or use a lower box. T2B scale = 15 knee above hips or 8 cal ski erg.

Rage will miss you Melissa & Andy!