Workout of the Day (W.O.D.)

Wednesday, December 3, 2014

New Schedule Update and Holiday Party Sign-Up

Here it is IRCF Nation, the schedule of 58 weekly classes for you to choose from! This includes CrossFit, Just Results (CrossFit Endurance type class) CrossFit Strongman, Fundamentals, Mobility, CrossFit Kids, Yoga & Spin! Effective tomorrow, 12/3 all classes will be held at CrossFit Sound Beach at 112 Southfield Avenue. Please remember to RSVP for the class you plan to attend.

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HOLIDAY PARTY Update

Clear out and mark your calendars for Saturday, December 13th, 2014 @ 7:00 pm as we will be celebrating with  our CFSB family for a jingle bell rocking good time! The party will be held at CFSB, food and drinks will be potluck style and entertainment will be provided! There will be a Chinese grab bag, so if you wish to participate please bring a wrapped gift!

Please cut and paste the link below to sign up and what items you would like to bring to the party, Once the page opens click on VIEW AT FULL SITE then click on SUBMIT and SIGN UP!!!

http://www3.signupgenius.com/mobile/index.cfm?action=signups.signup&URLID=20f0c4ea4af2daafa7-cfs

Tuesday, December 2, 2014

*** Today will be our last day at this location. The time has come for us to continue our journey of becoming better athletes in a new environment!***

Part 1) Strength

Deadlift

Build to a heavy set of 5 reps

Part 2) Met-Con

For Time

10-8-6-4-2

Deadlift @ 225#/155#
Wall Ball @ 20#/14#

***Schedule Update***

As of tonight, most of our equipment, the rig, and the mats have been re-located to your new home. Our last class at our current location will be Tuesday, December 2nd. The NEW SCHEDULE will take effect on Wednesday, December 3rd. Please remember to RSVP for the class time that you will be attending.  I thank you in advance as we begin our new journey together in building and creating something special!!!

Monday, December 1, 2014

Part 1) Strength

Thruster

Build to a heavy set of 5 reps

Part 2) Met-Con

For Time: (Time Cap: 20 mins)

21-15-9

Thruster @ 135#/95#
HSPU (HRPU)
Calories (ROW)

Saturday, November 29, 2014

“Buyer’s Remorse”

With a partner…

WOD #1

12 minute AMRAP

Partner A runs 400m
Partner B does wall balls @ 20#/14#

* alternate until 12 mins is up
* score is total number of wall balls

3:00 minutes REST

WOD #2

For Time

9-12-15

bar facing burpees
squat cleans @ 115#/75#

* partner’s must complete each set in relay fashion

3:00 minute REST

WOD #3

6 min AMRAP

6 thrusters @ 115#/75#
6 TTB

Friday, November 28, 2014

Tryptophan’s Revenge”

For Time (Time Cap: 28 minutes)

30 Unbroken Double Unders (single unders)
20 burpees
30 KB swings @ 70#/53#
20 burpees
30 jump squats
20 burpees
30 jump squats
20 burpees
30 KB swings @ 70#/53#
20 burpees
30 Unbroken Double Unders (single unders)

Thursday, November 27, 2014

Happy Thanksgiving to my IRCF Nation! Hope you enjoy the good food and time with your families…

Reminder:

1.  There will only be 900am & 1000am classes tomorrow!

2.  On Sunday (11/30) around 900am if anyone is around to help I will be moving equipment and mats into a U-Haul truck to be moved to your new location!

3.  Saturday, December 6th will be our last official class at IRCF!  You can WOD at our new location anytime based on the schedule and don’t forget to RSVP yourself!

Wednesday, November 26, 2014

Part 1) Strength

20 minutes

Deadlift

3-3-3-3-3

* increase load for each set

Part 2) Met-Con

15 minute AMRAP

9 deadlifts @ 155#/l05#
12 push-ups
15 box jumps @ 24″/20″

* taken from 2011 CrossFit Open

Schedule Announcement

Monday– Regular Schedule
Tuesday– Regular Schedule
Wednesday– NO 730pm class
Thursday– NO CLASSES
* Woddle Gobble @ 9am (CFSB)
Friday– 900am & 1000am ONLY
Saturday– Regular Schedule

Tuesday, November 25, 2014

Part 1) Strength

20 minutes

Find a heavy 1 rep for…

Strict Press
Push Press
Push Jerk

* you should have a different load for each movement

Part 2) Met-Con

13 minute AMRAP

3 shoulder to overhead @ 135#/95#
6 strict pull-ups
9 air squats

Monday, November 24, 2014

Part 1) Strength

Overhead Squat

20 minutes

Build to a heavy set of 3 reps

Part 2) Met-Con

For Time

6 rounds

5 OHS @ 95#
30 Double Unders

Saturday, November 22, 2014

With a partner…

WOD #1

10 minute E.M.O.M

RX: 145#/105#

1:00 1 burpee, 1 squat clean
2:00 2 burpees, 2 squat cleans
3:00 3 burpees, 3 squat cleans

and so on…

– both partners have to complete the rep scheme before moving on to next minute
– if team does not complete the rep scheme in any minute, they are done!
– score is total number of reps completed in 10 minutes

4:00 REST

WOD #2

For Time

50 wall balls @ 20#/14#
50 box jumps @ 24″/20″
50 TTB
50 jump squats

– work can be divided any way you see fit

4:00 REST

WOD #3

For Time

250 calorie ROW

– switch every 25 calories

Friday, November 21, 2014

*** There will be NO evening classes tonight due to the Friday Night Lights event***

*** Hope to see you at the event***

Part 1) Strength

Bench Press

5×3 @ 60% 1RM
4×2 @ 70% 1RM

Part 2) Met-Con

For Time

5 rounds

6 burpees onto 45# plate
10 hand release push-ups
30 double unders

Thursday, November 20, 2014

Part 1) Strength

Snatch

4×3 High Hang @ 50% 1RM
4×2 Hang @ 60% 1RM
4×1 Full Snatch @ 70% 1RM

Part 2) Met-Con

Option A

“Amanda”

For Time

9-7-5

Muscle-Up
Snatch @ 135#/95#

Option B

12-9-6-3-1

Snatch @ 115#/75#
Pull-ups

Wednesday, November 19, 2014

Part 1) Strength

Front Squat

4×3 @ 50% 1RM
4×2 @ 65% 1RM

Part 2) Met-Con

For Time

10 rounds (10 minute TIME CAP)

3 Front Squats @ 135#/95#
6 Wall Balls @ 20#/14#
9 Russian KB Swings @ 70#/53#

Tuesday, November 18, 2014

Part 1) Strength

Snatch

3×3 High Hang @ 50% 1RM
3×3 Hang @ 60% 1RM
3×3 Full Snatch @ 65% 1RM

Part 2) Met-Con

12 minute AMRAP

5 snatch @ 115#/75#
10 lateral burpee bar jumps
15 calorie ROW

Monday, November 17, 2014

Part 1) Strength

Back Squat

5×3 @ 60% 1RM

Part 2) Met-Con

For Time:

4 rounds

8 TTB
8 Box Jumps @ 24″/20″
8 pistols (4R/4L)

Scaling for Pistols

– Use wall to balance
– Hold a counter weight (arms out in front w/bumper)
– Air squat and jump as high as you can at the top

Saturday, November 15, 2014

With a partner (of course)…

WOD #1

8 minute AMRAP

Accumulate as many points as you can using 115#/75#

3 pts- snatch
2 pts- thruster
1 pt- deadlift

3 minute REST

WOD #2

For Time (15 minute CAP)

6 rounds

400m ROW
11 wall balls @ 20#/14#

3 minute REST

WOD #3

6 minute AMRAP

6 KB Swings @ 53#/35#
6 burpees

* partners alternate each round

b>Friday, November 14, 2014

Part 1) Strength

Overhead Squat

2-2-2-2-1-1-1-1

* increase weight as long as you are stable throughout the movement

Part 2) Met-Con

For Time

10 rounds

10 air squats
Max OHS @ 95#/65#

* after each set of 10 air squats, you will attempt a max set of OHS
* once you drop the barbell, move on to your next round
* your score is total number of OHS
* time finished will be used as a tie-breaker

Thursday, November 13, 2014

Part 1) Strength

Power Clean

5X3 @ 65% of 1RM or 5×5 @ 50% of 1RM

* goal is speed throughout the lift from ground to shoulders

Part 2) Met-Con

16 minute AMRAP

30 single/double unders
6 power cleans @ 95#/65#

Wednesday, November 12, 2014

Part 1) Strength

Front Squat

3×3 @ 50% 1RM
3×3 @ 60% 1RM

Skill Work

Pistols

Part 2) Met-Con

For Time:

7 rounds of:

7 front squats @ 95#/65#
7 burpees onto 45# plate
7 TTB

Tuesday, November 11, 2014 (Veteran’s Day)

In honor of the Men and Women who serve to protect us and our families on a daily basis, today’s WOD will be done in honor of Cpl. Ryan C. McGhee.

“Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.”

30 minute AMRAP

5 deadlifts @ 275#/165#
13 push-ups
9 box jumps @ 24″/20″

*** scale and choose deadlift weight accordingly, you DO NOT have to go heavy! ***

Monday, November 10, 2014

Today begins the deload phase of your training. The primary purpose of the deload phase is to allow your body to recover after weeks of hard work and progressive overload. Not only does the deload phase allow your muscles to rebuild, it gives your joints time to heal and grow stronger.

Part 1) Strength

Back Squat

3×3 @ 50% 1RM
3×3 @ 60% 1RM

Part 2) Met-Con

For Time:

4 rounds

400m ROW
12 pull-ups

Saturday, November 8, 2014

With a partner…

WOD #1

For Time: (9 min TIME CAP)

100 wall balls @ 20#/14#

3 minutes REST

WOD#2

10 minute AMRAP

5 OHS @ 95#/65#
10 KB Swings @ 53#/35#

* partner A does OHS while Partner B does swings, alternate when reps are done
* score is total reps in 10 minutes

5 minutes REST

WOD #3

For Time:

100 burpees
100 jumping squats

* reps can be completed in any order

Friday, November 7, 2014

Part 1) Strength

20 minutes to establish a heavy or 1RM Deadlift

Part 2) Met-Con

5 rounds FOR TIME:

3 thrusters @ 135#/95#
6 deadlifts @ 135#/95#
9 pull-ups

Thursday, November 6, 2014

Part 1) Strength

20 minutes to find:

1RM Strict Press
1RM Push Press
1RM Push Jerk

Part 2) Met-Con

Lurong Living Challenge WOD #3

(Re-Test from 09/25/2014)

11 minute AMRAP

An ascending ladder (3,6,9,12,15,18, etc) of:

Wall balls
Box Jumps
Deadlifts

* weights and height of box jumps will be explained in the gym

Wednesday, November 5, 2014

Part 1) Strength

20 minutes to establish 1RM Front Squat

Part 2) Met-Con

***re-test from 09/15/2014***

13 minutes AMRAP

4 minutes- Row for calories

1 minute- REST

3 minutes- C2B pullups/pullups/jumping pullups

1 minute- REST

2 minutes- back squats @ 165#/115#/air squats (men)
@ 115#/80#/air squats (women)

1 minute- REST

1 minute- shoulder to overhead @ 135#/95#/65# (men)
@ 95#/65#/45# (women)

Score= total number of reps completed

Tuesday, November 4, 2014 (Election Day)

Part 1) Strength

Build to a 1RM Snatch

Part 2) Met-Con

***this is a re-test from 09/22/2014***

9 minute AMRAP

Men

Level II
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Women

Level III
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

* score is TOTAL REPS completed in 9 minutes

Monday, November 3, 2014

Part 1) Strength

Clean & Jerk

Build to a 1RM

Part 2) Met-Con

For Time:

4 rounds of:

400m ROW
6 Clean & Jerk @ 135#/95#

Saturday, November 1, 2014

* REMINDER, NO 9:00am class this Saturday…classes will be at 10:00am and 11:00am!!!

With a partner…

WOD #1

For Time:

Complete 100 bodyweight back squats

4:00 minute REST

WOD #2

For Time:

8 alternating rounds of:

5 wall balls @ 20#/14#
10 pull-ups

* must slap hands after each round

3:00 minute REST

WOD #3

8:00 minutes to find:

Max calorie ROW

* alternating every 15 calories

Friday, October 31, 2014

Happy Halloween!!!

Part 1) Strength

a) Hang Clean: 60%x2, 70%x2, 80%x2
b) Behind the neck push jerk: 50%x2, 60%x2, 70%x2
c) Front Squat: 60%x2, 70%x2, 80%x2

Part 2) Met-Con

“Candy Crunch”

For Time: (15 minute TIME CAP)

3 rounds of:

10 burpees
31 double unders
20 box jumps @ 24″/20″
14 KB swings @ 53#/35#

Thursday, October 30, 2014

Part 1) Strength

Bench Press

Build to a 1RM

Part 2) Met-Con

For Time:

100 calorie ROW (keep track of time)

then…

9-7-5

Overhead Squat @ 95#/65#
Muscle-Ups

*substitute pull-ups for muscle-ups

Wednesday, October 29, 2014

Part 1) Strength

a) Clean: 50%x2, 60%x2, 70%x2
b) Back Squat: 60%x2, 70%x2
c) Push Press: 60%x2, 65%x2, 70%x2

Part 2) Met-Con

12 minute EMOM

5 burpees
7 wall balls @ 20#/14#

*if you don’t complete the reps within a minute, take the next full minute off before continuing

Tuesday, October 28, 2014

Part 1) Strength

Bench Press

Close Grip 3×3
Power Grip 3×3
Wide Grip 3×3

Part 2) Met-Con

“Annie”

For Time:

50-40-30-20-10

Double Unders
AbMat Sit-ups

* can scale double unders with single unders

Monday, October 27, 2014

Part 1) Strength

a) Clean & Jerk: 50%x2, 60%x2, 70%x2
b) Hang Power Snatch: 50%x3, 60%x3, 70%x3
c) Front Squat: 60%x3, 70%x3

Part 2) Met-Con

For Time: (Time CAP: 8 minutes)

21 Power Snatches @ 95#/65#
21 TTB
15 Power Snatches @ 115#/85#
15 TTB
9 Power Snatches @ 135#/105#
9 TTB

Saturday, October 25, 2014

“Saturday Smash”

With a partner complete…

FOR TIME:

100 Pull-ups

* Partner A does pull-ups, while Partner B does burpees
* When one partner drops off the bar, the other partner goes on the bar
* for every 2 burpees completed, 1 second is taken off of your total time

3 minute REST

11:00 minute AMRAP:

Buy In:

Partner A ROWS 500 meters
Both partners RUN 500 yards
Partner B ROWS 500 meters
Both partners RUN 500 yards

* With the time remaining:

Team score is….Max Wall Balls

3 minute REST

6 minute AMRAP:

Partner A completes:
10 box jumps
40 yard box push

then…

Partner B completes:
10 box jumps
40 yard box push

Friday, October 24, 2014

Part 1) Strength

a) Back Squat: 60%x2 70%x2, (80%x2)3
b) Power Snatch & Overhead Squat: 60%x3, 65%x3, (70%x3)2
c) Power Clean: 65%x3, (70%x3)2

Part 2) Met-Con

You will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows:

7 minute AMRAP:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)
8 American KB Swings/Russian KB Swings
12 Sumo Deadlift High Pulls/Sumo Deadlifts

Men
Level III
6 Hand Stand Push Ups
American Kettle Bell Swings with 70 lb KB
12 Sumo Deadlift High Pulls with 70 lb KB
Level II
6 Hand Release Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift with 53 lb KB (No High Pull)
Level I
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)

Women

Level III
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift High Pulls with 53 lb KB
Level II
6 Hand Release Push Ups
8 American Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)
Level I
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 18 lb KB
12 Sumo Deadlift with 18 lb KB (No High Pull)

Special Announcement!!!

Please note that the following WOD’s are for the week starting tomorrow 10/16 through 10/23!!! I know how tempting this may be for some of you who will choose and pick which days you will come into the gym. Keep in mind that you are only as strong as your weakest link!!! Please feel free to ask Coach Dan and/or Coach Corey any questions you may have in regards to any of the posted Strength and Met-Cons I have posted. See you on Friday, October 24, 2014

-Ninja

Thursday, October 23, 2014

Part 1) Strength

Build to a heavy Clean & Jerk set of reps!

Part 2) Met-Con

12 minute AMRAP

9 Clean & Jerks @ 115#/75#
6 Front Squats @ 115#/75#
3 Deadlifts @ 115#/75#

Wednesday, October 22, 2014

Part 1) Strength

a) Back Squat: 65%x4, 75%x4, (85%x4)2
b) Power Clean into Push Press: 60%x3, 70%x3
c) Overhead Squat: 65%x3, (75%x3)3

Part 2) Met-Con

For time:

4 rounds of:

10 knees to elbows
10 KB Swings @ 70#/53#
10 Hand release push-ups

Tuesday, October 21, 2014

Part 1) Strength

Build to a heavy snatch for 3 reps!

Part 2) Met-Con

18 minute AMRAP

5 Power Snatches @ 95#/65#
5 Overhead Squats @ 95#/65#

Monday, October 20, 2014

Part 1) Strength

a) Front Squat: 60%x3, 70%x3, 80%x3
b) Snatch: 60%x2, 70%x2, 80%x2
c) Push Jerk: 60%x4, 70%x3, 80%x3

Part 2) Met-Con

For time:

4 rounds of:

12 chest to bar pull-ups
15 wall balls @ 20#/14#

Saturday, October 18, 2014

Coach Dan’s Surprise WOD

Friday, October 17, 2014

Part 1) Strength

a) Back Squat: 60%x4, 70%x4, (80%x4)2
b) Clean & Jerk: 60%x4, 70%x4, (80%x3)2
c) Push Press: 60%x4, 65%x4, (70%x3)2

Part 2) Met-Con

For time:

5K Row

Thursday, October 16, 2014

Part 1) Strength

Thruster practice and movement review

Part 2) Met-Con

“Jackie”

For time:

1000 meter ROW
50 thrusters @ 45#/35#
30 pull-ups

Wednesday, October 15, 2014

Part 1) Strength

a) Overhead Squat: 50%x4, 60%x4, 65%x3, (70%x3)2
b) Front Squat: 60%x3, 70%x3, (80%x2)2,
c) Strict Press: (X/3)3

Part 2) Met-Con

6 rounds FOR TIME ( 7 minute CAP)

5 power cleans @ 155#/105#
10 burpees onto plate

Tuesday, October 14, 2014

Part 1) Strength

Bench Press

3-3-3-2-2-2-1-1-1-1-1

* increase load as you work your way down to sets of 1

Part 2) Met-Con

Lurong Challenge WOD #6

8 minute AMRAP

15 Snatches
15 Knees to 90
12 Snatches
12 Knees to 90
9 Snatches
9 Knees to 90
6 Snatches
6 Knees to 90
3 Snatches
3 Knees to 90
6 Snatches
6 Knees to 90
9 Snatches
9 Knees to 90
12 Snatches
12 Knees to 90
15 Snatches
15 Knees to 90
12 Snatches
12 Knees to 90
…and so on

Men
Level 3- 95# & TTB
Level 2- 75#
Level 1- 45# & AbMat Sit-ups

Women
Level 3- 65# & TTB
Level 2- 55#
Level 1- 35# & AbMat Sit-ups

***Due to the Columbus Day holiday, the 7:30pm class will be canceled this Monday, October 13, 2014!!!***

Monday, October 13, 2014

Part 1) Strength

a) Hang Clean: 60%x2, 70%x2, (80%x2)3
b) Back Squat: 60%x2, 70%x2, 80%x2, (85%x2)2
c) Snatch Deadlift: 70%x3, (80%x3)3

Part 2) Met-Con

Buy In- 100 Double/Single Unders

then…

3 rounds FOR TIME

20 Russian KB swings @ 70#/53#
15 box jump overs @ 24″/20″
6 hand release push-ups

Saturday, October 11, 2014

Barbell for Boobs WOD

“Protect the Peaks”

Double Grace

For Time:

60 Clean & Jerks @ 135#/95#

* solo or with a partner
* load can be scaled

Friday, October 10, 2014

Part 1) Strength

a) Behind the Neck Push Press
50%x3, 60%.3, 65%x3, (70%x3)2

b) Overhead Squat
50%x4, 60%x3, 65%x3, 70%x3

c) Clean Deadlift
70%x4, (80%x4)4

Part 2) Met-Con

4 rounds FOR TIME:

350 meter ROW
10 jump squats
10 ttb

* unlike Tuesday and Thursday’s 20 minute and 15 minute AMRAP’s, treat this as a sprint and work as fast as you can!!!

Thursday, October 9, 2014

Part 1) Mobility

Lateral lunges
Primal Pull Through
Crab Walk Rock
3 position clean

Part 2) Met-Con

15 minute AMRAP of:

1 squat clean
1 pull-up
2 squat clean
2 pull-up
3 squat clean
3 pull-up
4 squat clean
4 pull-up
5 squat clean
5 pull-up
…and so on!

Men
Level 2- 135#
Level 1- 55#, jumping pull-ups

Women
Level 2- 85#
Level 1- 35#, jumping pull-ups

Wednesday, October 8, 2014

Part 1) Strength

a) Snatch: 50%x3, 60%x3, 65%x3, 70%x3, (75%x3)2
b) Power Clean: 50%x2, 60%x2, (70%x2)2
c) Push Press: 60%x3, 70%x3, (75%x3)3
d) Back Squat: 60%x4, (70%x4)2, (75%x4)2
e) Press (X/4)4

Part 2) Met-Con

3 rounds FOR TIME

10 KB swings @ 70#/53#
10 hand release push-ups
30 double/single unders

Tuesday, October 7, 2014

Part 1) Strength

Bench Press

Wide 3×3
Power 3×3
Narrow 3×3

Part 2) Met-Con

20 minute AMRAP

10 power snatches @ 95#/65#
7 lateral burpees
14 wall balls @ 20#/14#

Monday, October 6, 2014

Part 1) Strength (Week 2, Day 1) 51 reps

a) Hang Power Clean: 50%x3, 60%x3, 65%x3, (75%x3)2
b) Snatch High Pull: 70%x3, (80%x3)3
c) Power Jerk: 60%x3, 65%x3, (70%x3)2
d) Bench Press: (X/4)3

Part 2) Met-Con

3 rounds FOR TIME

6 hang power cleans @ 135#/95#
12 deadlifts @ 135#/95#
250m  ROW

Saturday, October 4, 2014

With a partner, complete the following:

WOD #1:  7:00 minute AMRAP

8 box jump overs @ 24″/20″
5 KB swings @ 53#/35#
1 pull-up

* one partner works at a time and must finish the round before partner 2 can start
* number of pull-ups increase by 1 rep each round (1 pull-up first round, 2 pull-ups second round, 3 pull-ups  third round, etc.)
* score is total number of pull-ups the team completes

3:00 minute REST

WOD #2:  15 minute AMRAP

10 wall balls @ 20#/14#
10 toes to bar
10 double/single unders

* partner 1 completes one round, then partner 2 completes round 2, etc…
* score is total number of rounds completed by team

Friday, October 3, 2014

Part 1) Strength (64 reps)

a) Snatch: 50%/2, 60%/3, 70%/3, (75%/3)2, (80%/2)2
b) Back Squat: 60%/3, (70%/3)2, (80%/3)2
c) Clean Deadlift: (80%/4)4
d) Overhead Squat: 50%/3, (60%/3)2, (70%/3)2

Part 2) Met-Con

For Time:  (9 minute time cap)

25 burpees
25 power snatch @ 115#/75#
25 burpees

Thursday, October 2, 2014

Part 1) Mobility

Track Drills
Active Stretches

To prepare for the Lurong Living Paleo Challenge WOD #4:

15 minutes of:

20 Single Unders
5 Goblet Squat w/1 second pause at bottom
Overhead pulls
10 Glute Bridge

Part 2) Met-Con

“Peranormal”

Block 1: 0:00-3:00

9 thrusters
27 double/single unders

Block 2: 3:00-6:00

11 thrusters
33 double/single unders

Block 3: 6:00-9:00

13 thrusters
39 double/single unders

Block 4: 9:00-12:00

15 thrusters
45 double/single unders

Block 5: 12:00-15:00

17 thrusters
51 double/single unders

Block 6: 15:00-18:00

19 thrusters
57 double/single unders

Rules:

* Workout will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds you will get another 3 minutes of Thrusters and Double/Single Unders

Men

Level 1: 55#, single unders
Level 2: 75#, double unders
Level 3: 95#, double unders

Women

Level 1: 35#, single unders
Level 2: 55#, double unders
Level 3: 75#, double unders

Wednesday, October 1, 2014

Part 1) Strength (52 repetitions)

a) Clean: 50%/3, 60%/3, 70%/3, (75%/3)2
b) Front Squat: 60%/3, (70%/3)2, 80%/3
c) Push Press: 50%/3, 60%/3, 65%/3, (70%/2)2
d) Good Morning: (X/4)3

Part 2) Met-Con

For Time: (time cap-10 minutes)

AMRAP

50 calorie ROW
40 ab mat sit-ups
30 KB swings @ 53#/35#
20 box jumps @ 24″/20″
10 pull-ups

Tuesday, September 30, 2014

Part 1) Strength

Bench Press

Find your current 1 rep max

* this number will be used a reference for programming purposes
* you will re-test your 1 rep max during the weightlifting program

Part 2) Met-Con

3 rounds FOR TIME:

5 thrusters @ 95#/65#
10 bar facing burpees
30 double unders

* this is a re-test from August 29, 2014
* treat this is a sprint!

Monday, September 29, 2014

Part 1) Strength

a) Hang Power Snatch: 50%/3, 60%/3, 65%/3, (70%/2)2
b) Behind the Neck Power Jerk: 50%/3, 60%/3, (65%/3)2, (70%/2)2
c) Back Squat: 60%/3, (70%/3)2, 80%/3
d) Snatch Deadlift: (80%/3)2, (85%/3)2

Part 2) Met-Con

3 round FOR TIME

5 Cleans @ 115#/75#
10 Front Squats @ 115/75#

Saturday, September 27, 2014

“Are we done yet?!”

For time:

2000 meter ROW (alternating every 250m)

* teams will earn a point per placement (1st=1pt, 2nd=2pts, 3rd=3pt, etc)

2:00 minute REST

Event 1:

5 minutes to establish max thruster weight

* teams will earn a point per placement (1st=1pt, 2nd=2pts, 3rd=3pt, etc)

2:00 minute REST

Event 2:

5 minutes max burpees

* teams will earn a point per placement (1st=1pt, 2nd=2pts, 3rd=3pt, etc)

2:00 minute REST

Event 3:

For time:

400 meter run (both partners)
40 KB Swings @ 53#/35#
30 Pull-Ups
20 Ab mat sit-ups
10 TTB

* teams will earn a point per placement (1st=1pt, 2nd=2pts, 3rd=3pt, etc)

Friday, September 26, 2014

Part 1) Strength

Shoulder Press

Strict Press 2×3
Push Press 3×3
Push Jerk 5×3

* add weight as you move through each movement

Part 2) Met-Con

4 individually timed rounds

400 meter ROW
10 burpees

* 2 minute REST between each round

Thursday, September 25, 2014

Part 1) Strength

Bench Press

5×2

Part 2) Met-Con

Lurong Living Challenge WOD #3

11 minute AMRAP

An ascending ladder (3,6,9,12,15,18, etc) of:

Wall balls
Box Jumps
Deadlifts

* weights and height of box jumps will be explained in the gym

Wednesday, September 23, 2014

Part 1) Strength

Snatch

Build and find your 1 rep max

* your 1RM Clean & Jerk and 1RM Snatch numbers will be used to determine your working loads (%) during the weightlifting program starting next week!

Part 2) Met-Con

4 rounds FOR TIME

250 meter ROW
20 KB swings @ 53#/35#
10 C2B pull-ups
5 snatches @ 65% of today’s 1RM

Tuesday, September 22, 2014

Part 1) Strength

Bench Press
2-2-2-2-2-2-2

Part 2) Met-Con

5 rounds FOR TIME

5 hand release push-ups
10 Ab mat sit-ups
15 double unders

Monday, September 22, 2014

Part 1) Strength

Clean and Jerk

Build to a 1 rep max

Part 2) Met-Con

9 minute AMRAP

20 G2OH @ 65#/45#
7 bar facing burpees
15 G2OH @ 75#/55#
7 Bar facing burpees
10 G2OH @ 95#/65#
7 bar facing burpees
5 G2OH @ 135#/95#
7 bar facing burpees
AMRAP G2OH @ 155#/105#

Saturday, September 20, 2014

“Hold on Partner”

In teams of 2, one partner works skill 1  while partner 2  holds the skill position.

AMRAP Scoring, 3:00 per station

Station 1- Wall Balls (20#/14#) / handstand hold
Station 2- Ground to overhead (115#/75#) / barbell hold
Station 3- Pull-Ups / Overhead plate hold (35#/15#)
Station 4- KB swings (53#/35#) / KB hold
Station 5- Ab mat sit-ups / plank hold

* switch skill when partner is tired or when the hold is broken

Friday, September 19, 2014

Part 1) Strength

Thruster

5×3

* increase weight if form and technique allow for it
* maintain proper depth and full lockout at the top

Part 2) Met-Con

4 rounds FOR TIME

400 meter RUN
5 thrusters @ 95#/65#
10 bar facing burpees

Thursday, September 18, 2014

Part 1) Strength

Front Squat

5×5

*build to a load where you can complete 5 reps

Part 2) Met-Con

9 minute AMRAP

Ascending ladder 3, 6, 9, 12, 15, etc…

Front squat @ 95#/65#
Wall balls @ 20#/14#

* complete 3 front squats & 3 wall balls then go onto 6 front squats & 6 wall balls, continue in that sequence until the 9 minutes are done
* score is total number of reps completed

Wednesday, September 17, 2014

Part 1) Strength

Deadlifts

3-3-3-3-3

* build to a heavy set of 3 reps

Part 2) Met-Con

3 rounds FOR TIME

21-15-9

KB Swings @ 70#/53#
Pull-ups

Tuesday,  September 16, 2014

Part 1) Strength

Every minute on the minute (EMOM) for 10 minutes:

Ground to Overhead – Snatch or Clean & Jerk

Set of 3 reps
* add weight as you see fit

Part 2) Met-Con

4 rounds FOR TIME:

5 power snatch @ 75#/55#
10 box jumps @ 24″/20″
15 double unders

Monday, September 15, 2014

Part 1) Strength

Bench Press

3-3-3-3-3

* add weight to each set as you feel good and w/speed

Part 2) Met-Con

13 minutes AMRAP

4 minutes- Row for calories

1 minute- REST

3 minutes- C2B pullups/pullups/jumping pullups

1 minute- REST

2 minutes- back squats @ 165#/115#/air squats (men)
@ 115#/80#/air squats (women)

1 minute- REST

1 minute- shoulder to overhead @ 135#/95#/65# (men)
@ 95#/65#/45# (women)

Score= total number of reps completed

Saturday, September 13, 2014

“3’s Company”

WOD 1) 5 minute AMRAP

Using  a 95#/65# barbell earn as many points as possible:

Snatch- 4 points
Clean & Jerk- 3 points
Deadlift- 1 point

5 minute REST

WOD 2) 10 minute AMRAP

100 air squats
100 double unders
100 burpees

5 minute REST

WOD 3) 5 minute AMRAP

Max Overhead Squats @ 95#/65#

* 1 rep = 1 point
* team score is combined point total from all 3 WOD’s
* only 1 partner may work at a time

Friday, September 12, 2014

Part 1) Strength

Option A

For those of you who have not re-tested or would like another attempt at a new PR!

Back Squat

Build to a new 1RM
* only 4 attempts at new PR

Option B

For those of you who have achieved a new PR!

3 position clean

a. off the ground
b. above knee (hang)
c. at the hip (high hang)

* build to a heavy set of 3

Part 2) Met-Con

4 rounds FOR TIME:

400 meter RUN
40 double unders

Thursday, September 11, 2014

Let us NEVER FORGET this day!

For Time:

9 Box Jumps (30″/24″)
11 Thrusters (125#/85#)
9 Chest to Bar Pull-ups
11 Squat Cleans (175#/120#)
9 Bar facing burpees
11 KB Swings (70#/53#)
9 Wall ball shots (20#/14#)
11 Deadlifts (170#/120#)
9 Push Jerks (110#/75#)
11 Toes to bar
2001m Row/Run (1.25 miles)

The 2001 meter row/run represents the year of the attack.
The 125 pound thrusters represents the number of deaths at the Pentagon.
The 175 pound squat clean symbolizes the AA Flight 175 that hit the South Tower.
The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.
The 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

Wednesday, September 10, 2014

Part 1) Strength

Sumo Deadlift High Pull (SDHP)

5×5

* focus on form and technique before increasing weight for any set

Part 2) Met-Con

4 rounds FOR TIME:

5 SDHP @ 95#/65#
10 push jerks @ 95#/65#
15 hand release push-ups

Tuesday, September 9, 2014

Part 1) Strength

Back Squat

1 rep MAX

* 4 attempts at your 1 rep max

Men
Mark S. 365#
Brent 300# (+5)
Carl 285# (+20)
Trevor 285# (+10)
Crawfish 275#
Rasheed 275 (+30)
Ryan Co. 270 (+25)
Andy 265#
Steve S. 245# (+5)
Mike M. 245#
Rick B. 225#
Dick 215#

Women
La 245# (+40)
Ayla 225# (+25)
Marina 215# (+10)
Samantha 215# (+5)
Mel N. 200# (+25)
Vicki 190# (+5)
Mel H. 185# (+10)

Part 2) Met-Con

10 min AMRAP

30 secs burpees
30 secs rest
30 secs thrusters @ 95#/65#
30 secs rest
30 deadlifts @ 95#/65#

Monday, September 8, 2014

Part 1) Strength

3 position snatch
a) off the ground
b) above the knee
c) at the hip

Part 2) Met-Con

Isabel

For Time:
30 power snatches @ 135#/95#

Saturday, September 6, 2014

“Really, 21?!”

Phase 1- 7 minute AMRAP

20 calorie ROW
box jumps @ 24″/20″

REST 3 minutes

Phase 2- 7 minute AMRAP

400 meter medicine ball run/carry @ 20#/14#
wall ball shots @ 20#/14#

REST 3 minutes

Phase 3- 7 minute AMRAP

100 single unders (yep!)
KB swings @ 53#/35#

Scoring
Phase 1- total number of box jumps as a team
Phase 2- total number of wall balls as a team
Phase 3- total number of KB swings as a team

Phase 1 + Phase 2 + Phase 3= team score for WOD

Rules
* partner A does movement 1, while partner B does movement 2 at the same time
* partners switch when movement 1 reps (20 cal row, 400m run/carry, 100 single unders) have been completed
* work until the 7 minutes are completed for each phase

Friday, September 5, 2014

Part 1) Strength

Back Squat

7×2 @ 85%

Part 2) Met-Con

3:30 min clock per round w/ 1:00 minute rest b/t rounds

5 scored rounds of:

400 meter RUN
MAX Clean and Jerks @ 135#/95#

* score is total number of clean and jerks for the 5 rounds

Thursday, September 4, 2014

Part 1) Strength

Bench Press

5×5

* build to your 5 REP MAX

Part 2) Met-Con

6 rounds FOR TIME:

5 burpees
10 wall balls @ 20#/14#
15 box jumps @ 24″/20″

Wednesday, September 3, 2014

Part 1) Strength

Back Squat

6×6 @ 70%

* if you feel good, add weight accordingly

Part 2) Met-Con

5 rounds FOR TIME:

6 deadlifts @ 225#/165#
12 TTB
24 double unders

Tuesday, September 2, 2014

Part 1) Strength

Bench Press

5×5

* find your heavy set of 5 reps

Part 2) Met-Con

Benchmark Day!!!

Helen

3 rounds FOR TIME:

400 meter RUN
21 KB Swings @ 53#/35#
12 pull-ups

 Monday, September 1, 2014 (Labor Day)

image

Sgt. Thomas R. MacPherson, 26 was killed in action on 11/12/2014. Sgt. MacPherson was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. Sgt. MacPherson was a team leader assigned to Company D, 2nd Battalion 75th Ranger Regiment at Joint Base Lewis-McChord, Washington. The position of team leader literally is the tip of the spear. Sgt. MacPherson leaves behind a beautiful wife, Claudia and their son, Brayden.

Tommy Mac

12 burpees
12 thrusters @ 115#/75#
12 burpees
12 power snatch @ 115#/75#
12 burpees
12 push jerk @ 115#/75#
12 burpees
12 hang squat clean @ 115#/75#
12 burpees
12 OHS @ 115#/75#
12 burpees
12 thrusters @ 115#/75#
12 burpees
12 power snatch @ 115#/75#
12 burpees
12 push jerk @ 115#/75#
12 burpees
12 hang squat clean @ 115#/75#
12 burpees
12 OHS @ 115#/75#

Saturday,  August 30, 2014

Golf Anyone?

*must come in today to see what the W.O.D. is!

Friday, August 29, 2014

Part 1) Strength

Back Squats

7×5 @ 80%

* add 5-10# if you feel good

Part 2) Met-Con

3 rounds FOR TIME:

5 thrusters @ 95#/65#
10 bar facing burpees
30 double unders

* you should attack this as a sprint!

Thursday, August 28, 2014

Part 1) Strength

Bench Press

5×5

*increase load until you find your heavy set of 5 reps

Part 2) Met-Con

4 rounds FOR TIME:

10 chest to bar pull-ups
20 wall balls @ 20#/14#
400 meter RUN

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