Wednesday, September 30, 2015

2015-10-01 WOD

Find 1RM Push Press.

15-12-9 reps for time of:
...Toes to bar
...Thrusters (135/95#)
...4" Deficit kipping HSPU
Time cap of 15 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-10-03:

Tuesday, September 29, 2015

2015-09-30 WOD

Find 1RM Split Jerk from rack (front rack)

"MisFit Sprint Triathalon"
...500m Row
...1 Mile Assault Bike
...400m Run
Time cap of 10 minutes. Post time.


Monday, September 28, 2015

2015-09-29 WOD

Find 1RM Overhead Squat.

3 RFT of:
...20 Lateral Barbell Burpees
...30 Wall Balls (30/20#)
Time cap of 13 minutes. Post time.


Sunday, September 27, 2015

2015-09-28 WOD

Find 1RM Squat Clean and Jerk.
***We will only give you about 15 minutes to work on your clean and jerk max, so if you feel like you need more time to work up to your max weight, then please show up early, do the warm-up and get some mobility in on your own, and feel free to knock out some warm up sets before the class actually starts. Then you can spend the 15 minutes of class time to focus on just going heavy.

4 RFT of:
...400m Run (NO run in the first round only)
...6 Squat Cleans (225/135#)
...6 Muscle Ups
Time cap of 20 minutes. Post time.


Friday, September 25, 2015

2015-09-26 Skill Workshop & CompWOD

SKILL WORKSHOP for tomorrow is:
Jerks from the rack (split and/or push)

We've got a 1RM Jerk from the rack (so you don't have to clean it first) coming up next week. Here's your chance to work on your technique so you've got a better chance of hitting that PR!

Remember, Open Gym is from 08:30-11:30. The Skill Workshop is completely optional and will go from about 08:45-10:00.


Thursday, September 24, 2015

2015-09-25 WOD

Pause Low Hang Clean and Jerk 4x1 @90-100% -- If they feel smooth go for a small PR, then move on. If not stay around 90-95%

Clean and Jerk 10x1 @75-85% of weight you worked up to from the low hang.

For Time:
...750m Row
...50 Wall balls (20/14#)
...25 Power Cleans (135/95#)
Time cap of 12 minutes. Post time.


Wednesday, September 23, 2015

2015-09-24 WOD

30 Burpees for time.

Find your 1RM Back Squat.

Find max depth strict HSPU.
(Optional) Find max depth kipping HSPU.
Not max reps, max depth. Post deficits (head hits a target lower than the hands) as negative numbers (-10"), elevated targets (head hits a target higher than the hands) as positive numbers (4"). You must kick up into a full handstand first, lower yourself until your head touches the target, then push up back to a handstand finishing with both heels on the wall, and without your feet touching the ground mid-rep.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-09-26: If you can't take a rest day, burpees are to a 6" (or higher) target.

Tuesday, September 22, 2015

2015-09-23 WOD

Find your 1RM Bench Press.

15-12-9 reps for time:
...Deadlift (315/205#)
...Burpee Box Jump Overs (24/20")
Time cap of 8 minutes. Post time.


Monday, September 21, 2015

2015-09-22 WOD

Pause Low Hang Snatch 4x1 @90-100%
***If they feel smooth go for a small PR, then move on. If not stay around 90-95%.

Snatch 10x1 @75-85% of weight you worked up to from the low hang.
***Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we're ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.

AMRAP 6 minutes
...6 Overhead Squat (135/95#)
...6 Strict HSPU
Post rounds/reps.


Sunday, September 20, 2015

2015-09-21 WOD

Find your 1RM Strict Press.
***Take your time warming up for this. Practice engaging all your connective tissue, from head to toe (especially abs, glutes, and quads to stabilize the spine, hips, and knees). You can even grip the floor with your toes like a falcon (or other majestic bird) gripping onto a tree branch. The more rigid and stable you make your body, the more weight you'll be able to strict press! Remember, no lean-back bench pressing. Keep a vertical torso as best as possible, pull your head out of the way, and press the barbell in a straight line up! Even though the strict press is typically the weakest of all the traditional barbell movements, take your time warming up to it and getting psyched up for it like you would a 1RM back squat and you'll surprise yourself! GOOD LUCK!

100 Chest to deck push ups for time.
***We will be using similar standards to HSPU and ring dips. Each rep MUST start at the top, descend until the chest touches the floor (preferably hips and thighs should not), then press immediately back up to the top with elbows fully locked out. "Peel" ups are not push ups, so keep that core engaged so your hips and thighs don't sag. If you find yourself sagging too much, we'd prefer a bench or box push up, with your feet on the ground and your hands on the elevated surface. Same standards though, start at the top, chest touches the bench/box, then push up until elbows are fully locked out.


Thursday, September 17, 2015

2015-09-18 WOD

Back squat 3x3 @75%

30-20-10 reps for time of:
...Box Jump Overs (24/20")
...Alternating Pistols
Time cap of 10 minutes. Post time.


Wednesday, September 16, 2015

2015-09-17 WOD

Pause low hang clean 7x2 @80-90% of the last clean rep you hit during test week -- Drop, reset, and perform a perfect clean DL between each rep. Jerk the last rep of each set.

AMRAP 20** Minutes
...500m Row
...10 Burpee Muscle Ups (scale to Burpee Pull Ups or Burpee Jumping Pull Ups)
...20 Push Jerks (135/95#)
...60 Double Unders
Post rounds/reps.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-09-19:
**If you are doing the Competitors' scaling for this WOD today, it will be an AMRAP in 30 minutes!

Tuesday, September 15, 2015

2015-09-16 WOD

Back squat 4x4 @70%

5 RFT of:
...200m Run
...5 Squat Cleans (225/145#)
...Rest 90 seconds
Time cap of 18 minutes. Post time.


Monday, September 14, 2015

2015-09-15 WOD

Work up to ONE heavy set of 4 deadlifts -- Try to work up to the same weight you used last week. Just like last week: controlled descent and reset grip between every rep (but do NOT stand up between reps). Warm up with light triples, moderate doubles, and then heavy singles until you get up to the weight you want to use for your set of 4 reps. If you fail, do not attempt the same weight again, drop to a lower weight, rest, then get your 4 reps. We don't want you to smoke your lower back with too many warm up reps and multiple failed attempts!

2 rounds of:
...Run 1.5 miles
...Rest 5-10 minutes
Post times of both runs.
*If you're not a strong runner, you can either scale back both runs or just the second run to a shorter distance, but we still want you to do 2 runs!


Sunday, September 13, 2015

2015-09-14 WOD

Strict press 5x5 @60%

AMRAP 10 Minutes
...15 Left Arm Kettlebell Snatches (53/35#)
...15 Right Arm Kettlebell Snatches (53/35#)
...30 Burpees to 6" Target
Post rounds/reps.


Thursday, September 10, 2015

2015-09-11 WOD

Back squat 3x3 @92.5%

For time:
...15 Power Cleans (225/145#)
...30 Bar facing burpees
...60 Wall balls (30/20#)
Time cap of 15 minutes. Post time.


Wednesday, September 09, 2015

2015-09-10 WOD

No bounce bench press -- 5x5 @77.5% -- Slow on the way down, explosive on the way up.

Pause low hang clean and jerk 6x3 @70-80% of the last technically sound rep you hit last week. Drop every rep. Jerk only on the last rep of each set (clean + clean + clean + jerk).

COMPETITORS: Rest day. Do this WOD on Saturday 2015-09-12:

Tuesday, September 08, 2015

2015-09-09 WOD

Strict press speed work -- EMOM 10 minutes 3 reps @67.5% AFAP

AMRAP in 12 minutes of:
...Complex: 4 PU + 3 C2B + 2 BMU
...8 Shoulder to OH (165/110#)
...16/12 cal Assault Bike
Post rounds/reps.


Monday, September 07, 2015

2015-09-08 WOD

Work up to ONE heavy set of 3 deadlifts -- Lift, control weight all the way to the floor, take your hands off the bar, put them back on and repeat. Mixed grip, reset grip but do NOT stand up between each rep. Warm up with light triples, moderate doubles, then heavy singles until your weight for the set of 3 consecutive singles. This should NOT be your 1RM, unless you somehow got freakishly strong since we last tested it...

3 RFT:
...15 Front squats (135/95#)
...15 Lateral bar burpees
Time cap of 9 minutes. Post time.


2015 Labor Day Holiday WOD was awesome!

Just wanted to give a big shout out to everyone who showed up for today's holiday wod (55 in total)!!! Really cool to see so many brand new faces, and all of the regulars who gave them such a warm welcome. Way to cheer each other on! Hope you guys enjoyed it, see you next time!

--Andrew and Grant

Thursday, September 03, 2015

2015-09-04 WOD

Back squat 3x3 @90%

5 Rounds
...6 Deadlifts (315/225#)
...6 Muscle ups
Time cap of 12 minutes. Post time.


Wednesday, September 02, 2015

2015-09-03 WOD

3 rounds of:
...Max reps neutral grip DB strict press (2x25%)
...Rest for 15 deep breaths
Post total reps. If you're tracking your lifts, please look up your 1RM strict shoulder press & multiply by 25%.

Find your 1RM PAUSE low hang clean and jerk. **This weight will be used for the next progression of Oly lifting.** Post 1RM low hang pause C&J.

5 RFT of:
...200m Run
...10-8-6-4-2 deficit strict HSPU (-4/-3#)
Time cap of 15 minutes. Post time.

COMPETITORS: Rest day. Do this WOD on Saturday, 2015-09-05:

Tuesday, September 01, 2015

2015-09-02 WOD

Back squat 4x4 @85%

4 Rounds
...20 KB swings (70/53#)
...20 Toes to bar
...20 cal Row
Time cap of 20 minutes. Post time to comments below!
Seriously, is nobody going to post their times? How about posting anything? Or is everyone going to post their comments to the Facebook post?