WOD Blog

Fri 11/21

→ November 20, 2014

STRENGTH

Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

WOD
For time:
Row 2000 Meters
Bench Press x 40 reps
(males = bodyweight, ladies – 70% of BW)

Thur 11/20

→ November 19, 2014

STRENGTH
Every 2 minutes, for 16 minutes (8 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95+%

WOD
Every four minutes, for 16 minutes (4 sets) of:
Row 500 Meters (ladies – 400 Meters)
15/10 Chest-to-Bar Pull-Ups
10 Push Press (135/115/75)

Scale as needed…you should have at least 30 seconds of rest before you start your next set.

Wed 11/19

→ November 18, 2014

STRENGTH

Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets

C.
“Ups and Downs”
Against a 15-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
40 Wall Ball Shots (20/14)
4 Rope Climbs (15′)

at 5:00 on the Running Clock
For time:
30 Wall Ball Shots (20/14)
3 Rope Climbs (15′)

at 10:00 on the Running Clock
For time:
20 Wall Ball Shots (20/14)
2 Rope Climbs (15′)

 

Tues 11/18

→ November 17, 2014

STRENGTH

Every minute, on the minute, for 18 minutes (6 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep

Perform all movements at 80-85% of your 1-RM Snatch.

WOD

Complete as many rounds and reps as possible in 8 minutes of:
2 Ring Dips w/Pause @ 1112
(stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
2 Front Rack Reverse Lunges (155/125/85 – barbell starts on the ground)
4 Ring Dips w/Pause @ 1112
4 Front Rack Reverse Lunges
6 Ring Dips w/Pause @ 1112
6 Front Rack Reverse Lunges
8 Ring Dips w/Pause @ 1112
8 Front Rack Reverse Lunges
…and so on, up the ladder by two reps each round.

Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

Mon 11/17

→ November 16, 2014

STRENGTH

Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 10 reps @ 80%

WOD
“Life is Beautiful” – in memory of Kassilina Luellajo Schroeder
Three rounds for time of:
9 Muscle-Ups
27 Wall Ball Shots (20/14 lbs)
20 Toes to Bar
14 Deadlifts (225/155 lbs)

Kassi Schroeder was the owner of Lat 45 CrossFit in Salmon, Idaho, mother to two young daughters and wife. Kassi was diagnosed with AML (a type of leukemia) on October 18, 2013 and passed to Heaven September 27, 2014, at just 27 years old. For 11 months she endured endless, pain, nausea, exams, biopsies, scans, extremely toxic chemo treatment, 2 bone marrow transplants, and 8 months confined within the walls of a hospital cancer ward far from home and her beloved daughters. Although she suffered tremendously, her strength, courage, character, faith, beauty and love endured to the end. Unknown to anyone but herself, weeks before her passing, she created a family photo, and on it she placed the words, ”Life is Beautiful”, a message to the loved ones she leaves behind.

Fri 11/14

→ November 13, 2014

STRENGTH

Every 90 seconds, for 15 minutes (10 sets):

Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

THEN

Every 90 seconds, for 15 minutes (10 sets):

Front Squat + Jerk

*Sets 1-2 – 65%

*Sets 3-4 – 75%

*Sets 5-6 – 80-85%

*Sets 7-8 – 85-90%

*Sets 9-10 – 90-95%

WOD

Every minute, on the minute, for 24 minutes:

Minute 1 – 20 Double-Unders + 5 Pull-Ups

Minute 2 – 5 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 10 Push Press (115/75/55 lbs)

Yep…just like last Monday, but with two bonus rounds at the end. If you modified the reps and/or didn’t make all of the sets last week, set your goal to do approximately 10-20% more volume this week than you achieved last week.

Thur 11/13

→ November 12, 2014

STRENGTH

Three sets of: Jerk Balance x 3 reps

Immediately followed by…

Every 90 seconds for 5 sets:

Split Jerk x 3 reps @ 70-80%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

THEN

Every 90 seconds for 5 sets:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

WOD For time:

Run 400 Meters

21 Strict Handstand Push-Ups** (seated DB presses or Kipping)

Run 400 Meters

15 Strict Handstand Push-Ups**

Run 400 Meters

9 Strict Handstand Push-Ups**

Wed 11/12

→ November 11, 2014

STRENGTH

10 minute EMOM

Clean + Hang Clean

*Sets 1-3 – 65-70%

*Sets 4-6 – 70-75%

*Sets 7-8 – 75-80%

*Sets 9-10 – 80-85%

2 sets of:

Front Squat x 3-4 reps @ 4111

(MUST move up in weight from last week by 4-6%) Rest 3 minutes

WOD

5 minute AMRAP

5 Power Cleans (185/125/95 lbs)

10 Burpees Over the Barbell

20 Double-Unders

Rest exactly 5 minutes, and then…

5 minute AMRAP

10 Push Press (135/115/75 lbs)

20 Pull-Ups

Tues 11/11

→ November 10, 2014

STRENGTH

Every two minutes, for 12 minutes (6 sets):

Back Squat
*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 10 reps @ 78%

WOD
Three rounds for time of:
7 Deadlifts (225/185/155 lbs)
7 Muscle-Ups

Rest exactly 3 minutes, and then…

Three rounds for time of:
10 Wall Ball Shots (30/20/14 lbs)
10 Toes to Bar

Optional Cashout:

30 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 20″ box)

Mon 11/10

→ November 9, 2014

STRENGTH

Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

WOD
Every minute, on the minute, for 21 minutes:
Minute 1 – 30/20 Double-Unders + 10/5 Pull-Ups
Minute 2 – 5 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Push Press (115/75/55 lbs)