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8/13/2014 – WOD

Strength
Squat Clean – 2 EMOM For 7 Minutes @ 80%+

Conditioning
“Power Clean Biathalon”
Run 400m
15 Unbroken Power Cleans @ 70% 1RM Power Clean
Run 400m
12 Unbroken Power Cleans
Run 400m
9 Unbroken Power Cleans
*250m Penalty Lap for every time you break up cleans. You must also jerk the last rep of each round*

Assistance
3×12 Back Extensions (weighted)

WOD Notes: The majority of you will have to break up the cleans on the rounds of 15 & 12. Make sure to keep feet under hips when receiving bar in the power position.

8/12/2014 – WOD

Strength
Split Jerk – 1 EMOM For 10 Minutes
—Start @ 85% & work up to a heavy 1RM

Conditioning
For Time
150 Double Unders
30 HSPU
5 Rope Climbs 20ft
Row 1k

Assistance
3×8-10 Seated DB Shoulder Press (heavy)

WOD Notes: Scaling for DU are 400 singles. HSPU Rx’d = 35’s with ab mat between. Time cap for the HSPU is 3 minutes. If you don’t have 30 completed within 3 minutes take note of how many you completed (finish the remainder after the WOD) & move on to the RC, just so you can maintain intensity. You may also do 30 Push Press @ 60%. Focus on bringing your knees to your elbows, anchor feet, & squat up the rope. If you pull with arms too much they will burn out towards the last few RC.

Announcements
1) Extra Mil Spec Jordan Troyan Games Shirts are in for $25.
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35

Christina doing hspu!

8/11/2014 – WOD

Strength
Back Squat – 6×2 (pause in bottom for 3 sec) @ 80%+
—keep midline tight & vertical torso when sitting in the bottom

Conditioning
5 Rounds For Time – “Midline Smasher”
5 Front Squat 225/155lb
10 T2B
15 Bar Facing Burpees

WOD Notes: FS should be 65% of 1RM. You may scale T2B to 20 sit-ups each round. You do not have to jump over the bar for each burpee, so you should be able to move through them quicker.

Announcements
1) Extra Mil Spec Jordan Troyan Games Shirts are in for $25.
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35

“Troyan” Games shirts are in! Pick up today, $25!

Nikki – Great positioning in the bottom of squat

8/9/2014 – WOD

Conditioning
4 Rounds For Time
10 DB Snatch 80/55lb
12 Burpee Box Jumps 24/20″
1 Rope Climb 20ft
Run 400m

Announcement: Good luck to Tony & Annette Volpe who are competing in an Olympic/Sprint Triathlon @ Lake Nockamixon. Happy Birthday to Bonnie Boyles (my mom).

8/8/2014 – WOD

Strength
Front Squat – 7×2
—Start @75% & work up to a 2RM

Conditioning
EMOM For 14 Minutes
ODD = 60ft Prowler Push (heavy) – should take about 15 sec/lap
EVEN = 5-7 Tire Flips

WOD Notes: You may also make-up a WOD that you missed earlier this week.

8/7/2014 – WOD

Strength
Clean – 12 Min to work up to a Max for the day
—Make sure to have at least 5 reps @ 85%+

Conditioning
For Time
10 Power Cleans 205/125lb
5 Strict C2B Pull-ups
8 Squat Cleans
10 Strict (chin over bar) Pull-ups
6 Power Cleans
15 C2B Pull-ups
4 Squat Cleans
20 Pull-ups
2 Power Cleans
10 Ring Muscle-Ups

Assistance
3×12 Glute Ham Raises

WOD Notes: Power clean weight is 70% of 1RM. If you cannot do unassisted pull-ups, make sure to use a band that is challenging for the rd of 5 & 10 pull-ups, but they should be done without breaking them up. You may kip the the 2nd two sets of pull-ups. If you can’t do MU, you may do banded MU on the bar or MU Progression (rings) on the ground.

Announcements
1) ICA 3rd Year Anniversary – 31 Heroes WOD (AUG 9TH)
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35

2013 Games – Burden Run

8/6/2014 – WOD

Strength
Snatch – 2 EMOM For 10 Minutes
—Start @ 70% for the first few minutes & work up to 80% by the end. Squat is preferred for advanced athletes.

Conditioning
9-7-5
Power Snatches 155/105lb
Thrusters 155/105lb
—Rest 2 minutes
50 Wall Balls 20/14lb
50 Cal Row

***Record time for both mini WOD’s.

WOD Notes: Power Snatch weight is 70% of 1RM Power Snatch. Try to do all sets unbroken on the thrusters.

Announcements
1) ICA 3rd Year Anniversary – 31 Heroes WOD (AUG 9TH)
2) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
3) Project Fresh Raw Organic Drinks are available to buy for $3
4) Mil-Spec Jump Ropes are available to buy for $35

Dan repping out wall balls by himself

8/5/2014 – WOD

Strength
Bench Press – 5×3
—Start @ 80% & climb up to a new 3RM

Conditioning (Compare to 5/13/2014)
6 Rounds (each round is 95-100% effort)
30 Double Unders (unbroken)
12 Slam Balls 50/35lb
15 Burpees
—Rest 90 sec between rounds

WOD Notes: Scaling for DU are 75 singles. The 30 DU have to be unbroken. If you trip up before 30, you must start over. Make sure to give a consistent effort each round. You should need the rest each round! Subtract 7 1/2 minutes from your time.

Announcements
1) CF Rage Shirts (“Talk is Cheap”) are in $20. Tank tops are $18. Pick up ASAP if you ordered one!
2) Project Fresh Raw Organic Drinks are available to buy for $3
3) Mil-Spec Jump Ropes are available to buy for $35

Coach Mary doing some planks!

8/4/2014 – WOD

Strength
Back Squat – 5×3
—Start @ 80% & climb up to a new 3RM

Conditioning
3 Rounds For Time
30 KB Swings 70/53lb
30 Goblet Squats 70/53lb
400m Run

Midline
4×25 Sit-ups (weighted)

WOD Notes: Use the same KB for swings & goblet squats.

Christina doing goblet squats!

8/2/2014 – WOD

Strength
Deadlift – 12 Min to work up to 90% of 1RM
—Do at least 3-4 reps at 85%+

Conditioning
5 Rounds For Time
5 Deadlifts 315/205lb
10 C2B Pull-ups
12 Burpee Box Jumps 24/20″

Assistance
3×8 Strict Pull-ups (C2B – advanced)

WOD Notes: DL weight is 67% of 1RM. You may scale to chin over bar pull-ups. Make sure to setup properly before each deadlift.

Announcement: Good luck to Jeff, Eric, Dan, Nina, Teresa, and Mary who are competing in the Summer Slam @ CF Generation!

Congrats to Team Rage for a 5th place finish!

Dan looking huge next to small Eric!