120622

Here’s the (mostly) final product, boys and girls. The only change will be in the black “THE WAY” shirt, which will actually be produced as a limited edition black on black (aka “murdered out”) version that will only be available at the Games. Elisabeth Akinwale has already promised to spend every second she is not either competing or preparing to compete, sitting at the Re-Evolve booth signing Outlaw gear until every-single-person gets the chance to tell her how awesome she was on the “Killer Kage”.

Seriously… She volunteered.


WOD 120622:

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.

Strength

1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Split Shoulder Press WATCH THIS DEMO VIDEO – heaviest possible (all sets), rest 2+ minutes

Notes: These should be performed between every other set of Deadlifts.

Conditioning

12 minute AMRAP of:

5 Hurdle Jumps 30/26″
Sprint 50m
5 Hurdle Jumps 30/26″
15 T2B
15 KBS 32/24kg

Notes: Here is a DEMO VIDEO that features both a cheap way to build hurdles and a demo for what these should look like. After the 5th jump, Sprint 25m out, 25m back, then perform 5 more Hurdle Jumps.

98 responses to “120622

  1. Samuel David: I’ll be in Lejeune in a week. Driving down on the 29th and will be looking for a place to train on Saturday. Hope to meet up with you.

  2. Im not trying to make the website a flee market or anything….But does anyone have any old oly shoes size 11-12 they aren’t using that they would like sell?

  3. Those hurdles would also make a good tool to indicate any forward bar movement in your lifting…..

  4. BB Gymnastics

    5X3 Split Jerk – 90kg across (limited due to no jerk blocks)

    Strength

    1a) 10X2 Banded Deadlifts @ 95kg

    1b) 5X5 Split Shoulder Press @ 50kg (could and should have been more)

    Conditioning

    12 minute AMRAP of:

    5 Hurdle Jumps 30″
    Sprint 50m
    5 Hurdle Jumps 30″
    15 T2B
    15 KBS 32kg

    = 4 Rnds + 9 Hurdle Jumps

    M= 1 F= 3 S= 2

  5. BBG:
    85-90-90-90-90 (198lbs)

    Strength:
    1a) 100Kg + 45Kg (220lbs + 99lbs)
    1b) 50-55-60-60-60 (132lbs)

    Conditioning:
    4/9 Hurdle Jumps (Single Hurdle, over and back)

    MFS
    363

  6. Seriously if those Jordan shirts aren’t available on the Internet i will rip the heads off all of my daughters stuffed animals. Don’t make her suffer.

  7. So I was about to pull the trigger on getting materials for jerk boxes the other day using Catalyst’s plans and then saw your post about the demo video you’re working on. I’m holding off as I’m very much looking forward to your tips and tricks, as well as the add-ons you’ve found helpful.

    Oh, and I’m in for one in the gray.

  8. BBG:
    155-165-165-175-175

    Strength:
    1a) 165 + 1 red band (went off 50% and ~15%)
    1b) 95

    Conditioning:
    Skipped

  9. our makeshift hurdles
    [IMG]http://i56.photobucket.com/albums/g200/blah001666/2012-06-22102240.jpg[/IMG]

    our banded deads
    [IMG]http://i56.photobucket.com/albums/g200/blah001666/456442_10150981403198620_696668425_o.jpg[/IMG]

  10. BBG:

    1×135#
    2×140
    2×145

    Strength:

    1a) No band setup, but may have figured one out for next week. Subbed clean pulls @

    2×185, 4×205, 4×225

    1b) 95

    Conditioning: No jumping / running. Did yesterday’s outlawcrossfit.com conditioning

    12 min AMRAP of:
    8 Clean High-Pulls (135)
    12 T2B
    16 HR Pushups

    5 rounds + 2 clean high pulls

  11. BB Gymnastics

    No Blocks or Rack = Clean&Jerk

    185×1,205×4

    Strength

    1a) 225lbs+red bands
    1b) 95lb for all sets

    Conditioning to follow on lunch break

    • Conditioning

      Subbed 24″ single box jump overs back and forth (no hurdles)
      Subbed DB for KB

      3 rounds+3T2B

      Box jumps slowed me way down…meh

  12. BBG
    185 x 1, 205 x 4

    Strength
    DL: 205 + Red bands
    Press: 95 x 1, 105 x 4

    Conditioning
    4 Rounds + 1 T2B

  13. BB gymnastics
    1) worked up to 225
    strength
    1a) completed
    1b) 95, 105, 115, 115, 125×3(failed last 2)
    conditioning
    4rnds+15T2B

    2/2/2

  14. BB 177 across.
    Strength
    1a) 200 across (no bands so just went explosive as possible. Now to figure out a band installation for my garage)/
    1b) 90 across
    Conditioning
    sprints 12.5m x 4 and KB 24kg
    3 rounds + 8 T2B

  15. BB Gymnastics

    5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec. (205,225,235,240,255)
    Strength

    1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec. (185 on bar + 2 black bands)

    1b) 5X5 Split Shoulder Press – heaviest possible (all sets), rest 2+ minutes (95,105,145,155,155)
    Conditioning

    12 minute AMRAP of: (4rds + 5 box jumps)
    5 Box Jumps 30/26″
    Sprint 50m
    5 Box Jumps 30/26″
    15 T2B
    15 KBS 55lb

  16. BBG: Up to 225#
    Strength: 185# on the bar (two bands), 115# on the split shoulder press.
    Conditioning:
    4 rds + 12 T2B.

  17. In reference to yesterday’s barrage of idiotic replies…

    Bitching on an internet fitness blog givz me teh lulz

  18. Split jerks:
    no blocks, said fuck the rack, did it on a platform. too bad it’s still light weight.

    135, 155, 175, 145, 135

    Deadlifts:
    225 + 60 lbs of chains

    Split stance shoulder press:
    95 – 105 – 115 – 120

    conditioning:
    used what was available…went with burpee box jumps/double unders/TTB/KB swings with a 25 lb. vest. sucked. felt good though.

  19. Split Jerks
    105, 115, 105, 105, 115

    Banded Dead Lifts @ 120
    Strict Split Press @ 75, 70×4

    Conditioning Rxd 4 rds + 5 hurdle jumps
    holy fore arms Batman … Great WOD

    F/30/120 (gained 5, thanks!)

  20. BB Gymnastics
    5X3 Split Jerk 90kg, 100kg, 105kg, 105kg (dodgy shoulder so stoppoed)

    Strength
    1a) 10X2 Banded Deadlifts @ 125kg Bar Weight + 56kg Band Tension
    1b) 5X5 Split Shoulder Press 50kg, 55kg, 55kg, 55kg, 55kg

    Conditioning
    12 minute AMRAP of:
    5 Hurdle Jumps 30″
    Sprint 50m
    5 Hurdle Jumps 30″
    15 T2B
    15 KBS 32kg
    4 rounds + 5 jumps and the run

    MFS = 333

  21. Jerk — up to 195 missed at 205 (read slow drop under)
    Banded deadlifts — 185 on bar and stepping on bands — can’t set up properly
    Split Shoulder Press – 115 (read weak)

    CFStL Wod

    50 ball slams
    10 Rope climbs
    plate pushes, wheelbarrow walks, plate burpees, and a buddy carry

  22. BBG
    185-190-195(2)-200-205(1)PR

    Strength
    1a) 200 + 1 red band
    1b) 95-115-125-135-140(4)

    Conditioning
    5 rds + jumps, run, jumps and 2 T2B

  23. WOD 120622:

    BB Gymnastics

    5X3 Split Jerk – 85# rest 90 sec. (Rack)

    Strength
    1a) 10X2 Deadlifts @ 215# rest 60 sec.

    1b) 5X5 Split Shoulder Press – 85#, rest 2+ minutes

    Notes: These should be performed between every other set of Deadlifts.

    Conditioning

    12 minute AMRAP of:

    6 Hurdle Jumps 24″ (2 boxes with PVC between x 3 hurdles)
    Sprint 50m
    6 Hurdle Jumps 24″
    15 T2B (8/7)
    15 KBS 24kg (8/7 last round 15 ub)
    Score – 5 ROUNDS

  24. CFG Data:

    Just going to toss it out there; love the RED “The WAY” Shirt! just sayin…

    SP:
    95kg (triples suck! and I feel like my overhead strength is shit!)
    140kg plus red bands
    65kg

    7 rounds + 6 T2B’s

    CALEB:
    135kg
    140kg plus red bands
    70kg

    7 full rounds

  25. BBG
    135-155-185-185-205

    Strength
    1a) 275+Purple Double Band (100lbs of tension at top)
    2a) 95, 95, 115 ,115 ,125

    Conditioning:

    3rds/5 T2B
    In Santa Fe, NM now…..8,000 ft above sea level, It’s kinda like breathing through a straw.

  26. BB gym – 225×1, 245×2 255lbx2 from rack, all sets TNG…

    In the garage today, only 1 bar…
    1. 2 DLs @315lb with black bands every 30s for 5min
    2. Split shoulder press – 175×3,185×2 (f – last rep)

    Amrap
    4rds + 5hurdle,run and 1hurdle

  27. BB Gymnastics
    5X3 Split Jerk off Blocks-255 
    Strength
    1a) 10X2 Banded Deadlifts
    275+green band
    1b) 5X5 Split Shoulder Press 135
    Conditioning
    12 minute AMRAP of:
    5 Hurdle Jumps 30″
    Sprint 50m
    5 Hurdle Jumps 30″
    15 T2B
    15 KBS 32/24kg
    4rnds+10 t2b

  28. BBG
    1. 245, 245, 245, 245, 255

    Strength
    1a. 225 + Blue Band
    1b. 115, 125, 125, 125, 135

    Conditioning
    3 + 9 Toes to Bar

  29. BBG:
    100, 100, 105, 100, 105

    Strength:
    1a) 110kg + 54kg band tension.
    1b) 60kg, 60, 65(f 5th), 60, 60

    Conditioning:
    4 rounds. Made sure to sprint the crap outta that run.

  30. Jerks
    215, 225, 235, 245 x 2 + f, 245 x 1 +2f… Bit pissed at self. 265 would be maximal. Had to adjust ballistic blocks due to some bouncing. Trying to be more consistent overhead.

    1a) 245 + ~100# tension. 1st reps tended to be slow other than 3rd set. May lighten next time for speed. Still feeling left hip/hammy.

    1b) presses @ 85,90,95,100,105#

    Conditioning
    4 Rds + jumps, run, jumps + 11 T2B. T2B all in sets of 5, KB swings UB.

    • mod: hurdles consisted of a string between a pull-up support and a vertical bar, so it was jump over, turn around, jump back, which probably lost that whole hoppity stimulus and slowed things down.

  31. BBG

    5X3 Split Jerk off Blocks – heavy but not maximal, rest 90 sec.

    -225,225,245,245,245

    Strength

    1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.

    -225 x 10 sets

    1b) 5X5 Split Shoulder Press heaviest possible (all sets), rest 2+ minutes

    -135 all sets

    Notes: These should be performed between every other set of Deadlifts.

    Conditioning

    12 minute AMRAP of:

    5 Hurdle Jumps 30/26?
    Sprint 50m
    5 Hurdle Jumps 30/26?
    15 T2B
    15 KBS 32/24kg

    – 4 rounds plus 5 Hurdle Jumps

  32. bbg: 135, 155, 155, 175, 185
    strength:
    1a. 220
    1b. 95

    Conditioning-skipped due time, space, and mood constraints

  33. BBG:
    155, 165, 175, 185, 195

    Strength:
    1a) 190#
    1b) 115#

    Conditioning:
    3 rounds+5 jumps+50m sprint+5 jumps+15 T2B+4 swings
    Didn’t have time to make hurdles so I did over the box jumps @ 30″

  34. BBG:
    205

    Strength:
    1a) 225 bar weight + band
    1b) 115

    Conditioning:
    10 min. AMRAP
    5 power clean 115
    5 burpees
    150m run

    5 rounds + 100m

  35. Split Jerk off blocks
    225, 225, 235, 245, 255

    Banded Deadlift
    250 on bar with 70lb resistance bands

    Split Shoulder Press
    135 for all sets- will do more weight next time. First time trying this movement

    12 min amrap:
    4 rounds and one 30″ box jump- Had to replace hurdles with box jumps

  36. WOD 120622:
    BB Gymnastics

    185-185-185-190-190lbs. (UB from a rack)

    Strength

    1a) 199lb. Bar Weight + 93lbs. at the top.

    1b) 40lb. dumbbell X 5X5

    Conditioning

    12 minute AMRAP of:
    15 Box Jumps 24″
    15 T2B
    15 KBS 24kg

    5 rounds + 15 Box Jumps

  37. 1)135,145,155,175,175
    1a)185+green and red rogue band
    1b)95,115,115,115

    cond
    4rds + jump,run,jump
    subed hurdles with over the box jump 24″

    is it bad that it is more tiring to sweep the gym up after the workout than it is doing the hole workout? i don’t get it. stupid chalk…

  38. Split 245 255 255 260 260 no blocks came back down to shoulders each rep
    275+band
    95 105 115 125 125

    conditioning 4 rounds+5 KB

  39. BB Gymnastics:
    1) 175, 185, 195, 205, 185 (off rack)
    Strength:
    1a) 185, 195×9
    1b) 95,105,115,125,135
    Conditioning:
    n/a took a rest and then did some C&J work, up to 1RM @ 225#

    2/2/2

  40. Split jerks – 247, 257, 267, 278, 289
    DLs – 285 w/ same bands as last week
    Split press – 115, 125, 135, 145, 145

    Conditioning – 5rds + 2 hurdle jumps

  41. Back Squats –

    5×5 @ 295 – supposed to be an easy day but these were tough.

    Split jerks –

    225 for all

    Split press –

    135 for all

    Conditioning –

    4 Rds + 1 KB swing

    I’m smoked.

  42. BB Gymnastics
    185,190,195(2 rep),190,190
    done UB without blocks

    Strength
    1a) done 205+95 band
    1b) 110,115,125,130(2 rep)

    Conditioning
    4+6T2B (over box jumps 30in)
    5/5/5

  43. BBGym:
    155, 155, 165, 165, 165

    Strength:
    1a) 210+red mini band
    1b) 110 all sets

    Conditioning:
    Skipped

  44. BB gym:
    205,225,225,235,205

    Strength:
    1a) 225 plus 120 band
    1b) 115,135,145, 3/155, 135

    Conditioning:
    5 rds even

  45. BBG:
    185, 205, 205, 205, 205

    Strength:
    1a) 255 – Green Band
    1b) 95, 115, 135, 135, 135

    Conditioning:
    3rnds + 5BJ, 50M Sprint, 5BJ
    Subbed 30” Box Jumps for hurdles. I feel like I haven’t done T2B in a while, they sucked.

  46. BBG
    185, 195, 205, 205, 215 (F3)

    Strength
    1a) 185 with 2 bands (green and purple)
    1b) 115

    Conditioning
    4 Rounds.

  47. BBG
    1. 185, 195, 205, 215, 225
    Strength
    1a. 245+ Blue Band
    1b. 115, 125, 131, 135(4), 131
    Cond
    4 rnds +50m Run
    Sprints were runs and the T2B were hard on rnds 3 and 4

    3/2/2

  48. BBG:
    1) 185# pinched nerve in neck had to go easy

    strength:
    1) 225 and 275 at top
    2) 145#>

    no cond:

  49. JERK 5X3 – STARTED 185 ended at 225.

    1a) 225 + 2 purple bands. These were light and fast should have gone a little heavier.
    1b) 145 all sets. Just the right weight no misses but not over easy.

    AMRAP: 12 Min of 30 inch jump x15/ 50M run/ 30 inch jumps/ 15 T2B/ 15 KB swing (70LB)
    4 Rounds but took 14 min said I was going to do 4 rounds regardless of time. Everything was ok but I really sucked a fatty on t2b. Not sure why I suck at those so bad.

  50. SJ: Worked up to 185

    1a. 155 + green bands
    1b. 85 all sets

    Conditioning: 4 rounds (felt like shit, slow, weak, est….)

  51. BB gymnastics:

    Up to 3 reps @ 70 kg/154 lbs

    Strength:

    1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension @ 70 kg/154 lbs

    1b) 5X5 Split Shoulder Press @ 35 kg/77 lbs (performed between every other set of Deadlifts)

    Conditioning:

    12 minute AMRAP of:

    2 Hurdle Jumps 26″ + 1 box jump 24”
    Sprint 50m
    2 Hurdle Jumps 26″ + 1 box jump 24”
    15 T2B
    15 kettlebell swings @ 24kg
    Result: 4 rounds (+ jump+sprint+jump+8 T2B)

  52. BBG: – Worked up to 260, was 3/6 tho there over two sets…not my best Jerk day

    1a) – 275 + Green bands
    1b) 5 x 5 @ 135lbs

    Cond:
    12m AmRap:
    4 Rounds + 1 Jump – Jenky set-up = long transition time

  53. BBG: 100×2, 110×2, 100 –missed a rep on the second set at 110

    Strength: 100 + blue bands

    – first try at these, took a while to find a setup that worked, needed a pair of heavy dumbbells on each corner to keep the band from pulling the db’s together.

    2a) squats @ 75%: 120x3x4
    2b) db split shoulder press: 50#/handx5x4

  54. BB Gymnastics
    No Jerk boxes tall enough, UB reps 185/185/195/195/200

    Strength
    1a)235 + Red and Purple bands looped twice
    1b)115/125/135/135/135

    Conditioning
    3 rounds, sub’d hurtles for 30″ Box Jump

  55. BB Gym:
    1)135×2, 155×2, 165lb

    Strength:
    1a)195lb + red band
    1b)95×2, 105, 115×2

    Conditioning:
    5rds
    RDS 1-3 all UB
    RDS 4,5 T2B + KBS 10+5

    1/5/7

  56. BBG:
    185, 205, 205, 215, 225, 225, 225

    Strength:
    1) 275, 295, 305, 320
    2a) 4X5 Push Press: 135, 155, 175, 185
    2b) 4X3 Dip Squats: 135, 155, 175, 185 (F’d up)

    Conditioning:
    Later

  57. So I know this is an older post, but we jumped into this cycle a a few weeks behind and this is where we’re at. I just thought Id share this video of our hurdles that we made as well as a quick little demo of how it should be done. – Thanks for the KILLER programming we’re all really enjoying the change and growth we’re seeing.. – http://youtu.be/QQHmsVqfDXs

  58. BBG:
    185, 195, 195, 195, 195

    1a.)225+ 1 1/2″
    1b.)135x4F 115, 115, 115x4F, 115

    Conditioning:
    5 rds + 5 Hurdle & 25M (subbed 70# DB for KB)

  59. 7/30/12
    WOD 120622
    BB Gymnastics
    5X3 Split Jerk off Blocks; rest 90 sec – 209, 231, 253, 253, 253, 253, 264lbs(2)

    Strength
    1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension; rest 60 sec –
    All sets at 240lbs + half of doubled up black bands.
    1b) 5X5 Split Shoulder (done between every other DL set) – heaviest possible (all sets)
    135, 135, 135, 135(4), 135lbs

    Conditioning
    12 minute AMRAP of:

    5 Hurdle Jumps 30/26″
    Sprint 50m
    5 Hurdle Jumps 30/26″
    15 T2B
    15 KBS 32/24kg

    Mixed up T2Bs and KBS, did KB Swings first. Got 3 rds + 15 KB Swings.

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