Blog Archives

11/01/2016

10/31/2016

Strength: Shoulder Press - 5 x 3 Reps @85% - E3M
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Lift: Push Jerk + Split Jerk - EMOM for 8 Mins @ 60% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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2014 CF Open WOD 14.1: 10 Min AMRAP
15 Power Snatch - 75/55
30 Double Unders
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Bonus: Strict Deficit HSPUs - 5 x E2M - 1-3 Reps (10 minutes)
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Recovery: 10 Mins Z1 Cardio (Pace where you can hold a conversation) Pick your poison, Run, Row, Bike
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WOD 10/31/2016

10/30/2016

Lift: Power Clean - EMOM for 12 Mins @80% *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength :Deadlift - 4 x 10 Reps - E3M - go 5 - 10 Lbs heavier than last
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WOD: Ping Pong EMOM for 20 Mins
Odd - 5 Deadlifts - 315/225 Rx+, 225/155 Rx, 135/95 Scaled
Even - 5 Burpees + 5 Vertical KB Swings - 70/53 Rx+, 53/35 Rx, 35/26 Scaled
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Bonus: Ring Muscle Ups - EMOM for 8 Mins - 1-3 Reps

WOD 10/29/2016

10/28/2016

Saturday 2 Person Partner WOD -- Class time at 8 AM
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30 Min AMRAP
9 Pull Ups (each) C2B Rx+, Chin over Bar Rx
15 Power Cleans (each) 135/95 Rx+, 95/65 Rx
21 Wall Ball (each) 30/20 Rx+, 20/14 Rx
400 Meter Run w/ Wall Ball - together (sharing 1 Med Ball)

Partner 1 finishes each Rep Scheme on each station prior to Partner 2 following. On 400 Meter Run both partners run together and share 1 Med Ball

WOD 10/28/2016

10/27/2016

Lift: Full Clean - 15 Mins to build to a 1 RM
*Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Back Squat - 8 x 3 Reps @ 60% - EMOM
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WOD: 5 Cycles of - 3 Min AMRAP
15 Vertical KB Swings - 70/53 Rx+, 53/35 Rx, 35/26 Scaled
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx, 20/12 Scaled
5 Goblet Squats - 70/53 Rx+, 53/35 Rx, 35/26 Scaled
rest 3 Minutes between rounds
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169 pounds with a 420 pound clean and jerk. Just wow!!!

WOD 10/26/2016

10/25/2016

Gymnastics: *Only if you can get there early for class or if you have more than the standard hour, do you do this.
Ring Muscle Ups - 15 mins to practice unbroken sets
Jumping Pistols - 15 mins to practice alternating sets
Yes, you may work on scaled versions of these.
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WOD: 20 Min AMRAP @85%*
500 Meter Row
15 Thrusters - 65/45 RX+, 45/35 RX
rest 10 Mins
20 Min AMRAP @85%
20 Calorie Assault Bike or 35 cal Row
15 Wall Ball - 30/20 RX+, 20/14 RX
*If you want, you may do the 2nd part first.

WOD 10/25/2016

10/24/2016

Strength: Shoulder Press - 4 x 10 Reps - E3M - go 5 - 10 Lbs heavier than last time (10-4-2016)
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Lift: 1 Arm Dumbbell Snatch - 15 Mins to build to a 1 RM *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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WOD: 20 Min Ping Pong EMOM
Odd - 5 Burpee Bar Muscle Ups Rx+, Pull Ups Rx+, Jumping Pull Ups Scaled Even - 3 Parallete HSPUs Rx+, 3 HSPUs Rx, 6 Push Ups Scaled
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Recovery - 10 Mins Z1 Cardio (Pace where you can hold a conversation) Pick your poison: Run, Row, Bike

WOD 10/24/2016

10/23/2016

Lift: Muscle Clean - 15 Minutes to build to a 1 RM *Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Deadlift - 8 x 3 Reps @60% - EMOM
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WOD: 5 Rounds - 25 Min time cap!
15 Calorie Row
12 Deadlifts - 155/105 Rx+, 135/95 Rx, 95/65 Rx-
9 Hang Power Cleans - same
6 Shoulder to Overhead - same
3 Rope Climb - Rx+ ONLY!
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Accessory: 3 x 10-12 Hip Extensions
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In case anyone needs a demo of a muscle clean. Watch the first video below.

In the 2nd video, Koklyaev...one of the strongest humans to ever walk the planet kind of does muscle cleans up through about 405. He drops under about 460 on the last one. He's not really an Olympic lifter but still crazy to see how strong he is.

WOD 10/22/2016

10/21/2016

Saturday Class time at 8 AM
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2 Person Partner WOD - 30 Min AMRAP
10 Hang Power Snatch - 135/95 Rx+, 95/65 Rx, 65/45 Scaled
10 Overhead Squats -135/95 Rx+, 95/65 Rx, 65/45 Scaled
10 Pull Ups - C2B Rx+, Chin over Bar Rx, Ring Rows Scaled
10 Calorie Assault or 250 M Row
Each Partner must complete each station, then tag Partner before moving to next station

WOD 10/21/2016

10/20/2016

Strength: Back Squat - 4 x 10 Reps - E3M - go 5 - 10 Lbs heavier than last
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WOD: 21-15-9
Front Squats - 155/105 Rx +, 135/95 Rx
Toe 2 Bar
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RX+ Continues on here (Rest 10 minutes)
Then - Part B
1 Round every 2 Mins x 10 Sets
15/10 Calorie Air Assault
5 Burpees
3 Shoulder Stone (D-Ball)- 100/75
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Recovery: 10 Mins Air Assault at Z1 pace for recovery
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Most of you have used the D-Balls before but here's a demo if you haven't.

WOD 10/19/2016

10/18/2016

Testing: For time: (2 attempts for fastest time)
10 Burpee Hurdle Jumps - 30/24 Rx+, 24/20 Rx*
*Yes, this is optional to participate in.
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WOD: For time
RX -- (RX+ 45 minute AMRAP)
2000 Meter Row
500 Double Unders
150/100 Calorie Air Assault
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Burpee Hurdle Jumps Demo