6/29/2013 – WOD
Conditioning
Complete For Time
25 Thrusters 175/115lb (70% of 1RM)
50 GI Janes
100 Double Unders (Sub: 300 Singles)
1 Mile Run
WOD Notes: You may partition reps anyway you’d like.
Eric & Shayne bromance
Monthly Archives: June 2013
6/28/2013 – WOD
Strength/Skill
Snatch – 2 EMOM for 7 min @ 80% *Squat is preferred if you have the mobility
Conditioning
7 Min AMRAP Ladder
1 Power Snatch 135/95lb (65%)
2 HR Push-ups
2 Power Snatch 135/95lb
4 HR Push-ups
3 Power Snatch 135/95lb
6 HR Push-ups
***Climb ladder until 8 minutes is up
Assistance Work
4×60′ (Length of Rage) Max Effort Prowler Pushes
Community Notes
1) ICA’s 2 Year Anniversary (31 Heroes) is Saturday July 13th and CF Rage is planning on going to support them again as we did last year.
2) Test Your Metal 2013 competition is Saturday July 20th for individuals and Sunday July 21st for Team. We have a few members from Rage signed up already. You may sign-up as Rx’d or scaled. Let me know if you have any questions.
6/27/2013 – WOD
Strength
Weighted Front Rack Walking Lunges 3×8 (Heavy as possible)
Conditioning
5 Rounds For Time
1 Rope Climb 20/15′
15 Wall Balls 20/14lb
*3 Box Jumps 36/27″ @ the top of every minute
—Rest 5 minutes when finished then:
Air Dyne: 3 Minutes for total calories/distance
WOD Notes: The 3×8 (working sets) for the lunges should be near an 8RM. You will do a few warm-up sets before that at a lighter weight as you build up to the working sets. Scaling for rope climbs are 5 up/downs or 10 burpees. Box jumps are supposed to high so pick a height that won’t scare you too much, but will challenge you.
Community Notes
1) ICA’s 2nd Anniversary Celebration is Saturday July 13th and CF Rage is planning on going to support them again as we did last year.
2) Test Your Metal 2013 competition is Saturday July 20th for individuals and Sunday July 21st for Team. We have a few members from Rage signed up already. You may sign-up as Rx’d or scaled. Let me know if you have any questions.
6/26/2013 – WOD
Strength
12 Min To Work up to a Heavy 1RM Squat Clean
Conditioning
10 Rounds
3 Power Cleans (80% of 1RM)
200m Row
—Rest 1 Minute between rounds
WOD Notes: This is an anaerobic threshold WOD where each round is to be all out! You may take a few extra seconds rest between rounds to recover so you can maintain the intensity. Score is the total time minus rest time, so if you rest 1 minute each round you would subtract 9 minutes from your total time. Focus on pulling yourself under the bar (receive bar in quarter squat with hips back) instead of trying to muscle the bar up.
Welcome Missy!
Stacey T – Squat Clean PR 88lb!
6/25/2013 – WOD
Strength
Shoulder Press 1×5 (70%), 1×3 (80%), 1×2 (85%), 2×1 (Find 1RM), 2×3 (85%)
Conditioning
15 Min AMRAP
5 HSPU 7/4″ Deficit
10 Burpees
15 KB Swings 70/53lb
WOD Notes: Rx’d for the HSPU is 3 45’s on each side of an Ab Mat. You may scale the HSPU by lowering the deficit or 5 Push Presses at 60% of your 1RM. Yes, this WOD is very shoulder intensive so do the best you can with being as efficient as possible with each movement (kip HSPU, snake the burpees, use hips on KB Swings).
6/24/2013 – WOD
Strength
Back Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 2×3 (85%)
Conditioning
5 Rounds For Time
5 Back Squats 225/155lb
6 Strict Chest To Bar Pull-ups
250m Run
WOD Notes: Weight for the WOD should be 60% of your 1RM. Racks will not be allowed unless you absolutely need one. No kipping is allowed for the pull-ups so choose a band that will challenge you for all 6 reps each round. Scaling is chin over bar.
6/22/2013 – WOD
Skill
10 Min To Work up to 90% of 1RM Snatch
Conditioning
12 Power Snatches 155/105lb (70-75% of 1RM)
Row 1k
9 Power Snatches 155/105lb
Run 800m
6 Power Snatches 175/115lb (80-85% of 1RM)
Air Dyne 2 miles
3 Power Snatches 175/115lb
100 Double Unders
Community Notes: Good luck to Chris, Candy, Stacey T, Melanie, Rachel, Mary, and Amy during the 5k Mud Run tomorrow!
The girls after the Mud Run!
6/21/2013 – WOD
Strength
Front Squat 1×5 (75%), 1×3 (85%), 3×1 (90-100%), 1×3 (85%), 2×5 (50% – Speed)
Conditioning
75 Burpees
50 Toes To Bar
*1 Squat Clean 205/115lb at the top of every minute
WOD Notes: Squat clean weight is 70% of 1RM. Scaling for Toes to Bar are weighted leg raises with med ball or hanging knee raises. You may partition the burpees & toes to bar as you like.
6/20/2013 – WOD
Strength
12 Min To Find 1RM Push/Split Jerk
Conditioning
4 Rounds For Total Reps (1 min at each station)
Shoulder To Overhead 135/95lb
Pull-ups
Sit-ups
Air Dyne (Calories)
—Rest 1 minute
WOD Notes: No rack will be used for the shoulder to overhead in the workout. Weight used should be about 50-55% of your 1RM.
6/19/2013 – WOD
Strength
Deadlift 1×5 (70%), 1×2 (80%), 4×1 (Work up to a new 1RM), 2×5 (65% for speed)
Conditioning
200 Double Unders
75 Wall Balls 20/14lb
1 Mile Run
Midline
3x ME L-Sit, GHD Hold, Banded Oblique, Weighted Plank
WOD Notes: Scaling for double unders is 500 Singles. The run will begin by running down to the end of the parking lot. Make sure you hit proper squat depth on the wall balls and “no rep” yourself if you don’t hit the target height.
6pm class working on wall balls!