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7/22/2014 – WOD

Strength
Push Press – 5×3 @ 85%

Conditioning
21-15-9-15-21
OH Walking Lunge 50/35lb (length of Rage)
Slam balls 50/35lb
HR Push-ups

7/21/2014 – WOD

Strength
Back Squat – 1×5@80%, 1×4@85%, 1×3@90%, 1×2@95%, 1×1@100%, then 2 sets of max reps @ 85%

Conditioning
12 Min AMRAP
3 OHS 95/65lb
3 C2B Pull-ups
6 OHS
6 C2B Pull-ups
9 OHS
9 C2B Pull-ups
*Keep climbing ladder until time is up. Score is total reps

Extra Work: Weighted tabata plank

WOD Notes: This WOD is similar to 14.2 from this year. Weight can be scaled since it shouldn’t be heavy. You may scale pull-ups to chin over bar.

CrossFit Games begin Wednesday!

7/19/2014 – WOD

Conditioning
Complete all 4 Couplets in any order you wish:
Couplet #1 – 5 Rounds
5 Tire Flips
10 Burpees
Couplet #2 – 5 Rounds
6 Front Rack Lunges 155/105lb
8 C2B Pull-ups
Couplet #3 – 1 Round
50 Slam Ball 50/35lb
Farmers Carry (2 lengths of parking lot) 70/53lb KB
Couplet #4 – 1 Round
50 Wall Balls 20/14lb
25 Power Cleans 155/105lb

WOD Notes: Choose same weight for the Lunges & Power Cleans.

Announcement: Good luck to everyone competing today in the Test Your Metal Competition!

CF Rage representing at “Test Your Metal”

7/18/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 5-7 Bench Press @ 70%
EVEN = 5-7 Strict Pull-ups

Conditioning
8 Min AMRAP
5 Push Press 165/105lb
10 T2B
2 Power Snatch 165/105lb
1 Rope Climb 20ft

WOD Notes: Barbell should be 65% of 1RM Push Press. You should use same weight for push press and power snatch. Scaling for RC are 1 lap sled pull with arms only or 3 up/downs.

7/17/2014 – WOD

Conditioning
“Triple 3” – 2014 CrossFit Games
For time: (Time Cap: 45 min)
Row 3,000 meters
300 double-unders
Run 3 miles

WOD Notes: Scaling options are 2k row, 200 DU, Run 2 miles (I recommend majority of you to do this version). The other is option is a shorter version (15-20 min) 1k row, 100 DU, Run 1 mile. Scaling for 300 DU is 600 singles. Please come early to warm-up if you need extra time as we won’t take long to start this especially if we have to run 2 heats.

7/16/2014 – WOD

Strength/Skill
a) Clean – 12 Min to work up to a 1RM clean (full)
b) Front Squat – Work up to a 1RM, then 3×4 @ 85%+

Endurance
Air Dyne: 12 Minutes (30 on @ 80%, 30 off @ 50%)
—Compare to 6/2/14

Conditioning
For Time
20 Hang Squat Cleans 185/115lb
50 Wall Balls 20/14lb
250m Sled Drag 90/45lb

WOD Notes: HSC is 60% of 1RM clean. You should be able to knock those out in 2-3 sets at the most. Try to finish wall balls in under 5 sets or under 3 minutes. Try to jog with sled the entire 250m as well.

7/15/2014 – WOD

Strength
EMOM For 8 Min (1 Push Press + 1 Push Jerk + 1 Split Jerk)
—Start @ 85% of 1RM Push Press then work up to 90%

Conditioning
5 Rounds For Time
3 Wall Climbs
6 Power Cleans 205/125lb
10 Box Jumps 30/24″
—Rest 5 minutes
100 yard prowler push 300/200lb for time (Entire length of parking lot)

WOD Notes: PC weight is 70% of 1RM. Scaling for wall climbs are 3 Push Jerk with same weight as PC or 3 laps bear crawl.

7/14/2014 – WOD

Strength
Back Squat – Work up to a 1RM, then do 3×4 @ 85%

Conditioning
“OPT Repeatability Test”
3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m
—Rest 12 minutes between rounds.

WOD Notes: The goal of this WOD is to test your ability to recover after each round while giving 100% effort. The range of times from Round 1 to Round 3 is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state. You may rest 5-6 minutes between each round since time is limited. Make sure to record times for each round!

7/12/2014 – WOD

Conditioning
For Time
400m Run
10 Thrusters 185/115lb
20 T2B
30 Burpees
40 KB Swings 70/53lb
30 Burpees
20 T2B
10 Thrusters 185/115lb
400m Run

WOD Notes: Thruster weight should be heavy for 10 reps, but not quite a 10RM. You should have to break them up once

7/11/2014 – WOD

Strength
Back Squat – Work up to a heavy 1RM, then 3×5 @ 75%

Endurance
1 Mile Run for Time (Compare to 6/6/14)

Conditioning
6 Rounds
5 Bench Press @ 75%
5 Power Cleans @ 75%
1 Lap Prowler Push (Heavy)
—Rest as much as needed between rounds

WOD Notes: This is an anaerobic threshold WOD where each round should be 100% effort, especially the prowler push! Each round should be well under 90 seconds. We will do this workout “snake” style where 2 people will go out once, since there are 2 prowlers. Make sure to spread out enough so that you can do each round straight through without stopping. Don’t worry about recording times as well.