Monthly Archives: August 2013

8/31/2013 – WOD

Strength
Snatch – 15 min to work up to a heavy 1RM

Conditioning
“2013 Open WOD 13.1”  (Compare to 3/9/2013)
17 Min AMRAP
40 Burpees
30 Snatches 75/45/35lb
30 Burpees
30 Snatches 135/75/55lb
20 Burpees
30 Snatches 165/100/75lb
10 Burpees
AMRAP Snatches 210/120/90lb
***Score is total reps.

WOD Notes: Alright ragers let’s see how much our fitness has improved over these past 6 months! Standard for the burpees will be to reach overhead with straight arms & feet a few inches off the ground. The snatches limited how far many of you got into this workout, so hopefully our snatch techqniue/practice has paid off!

REMINDER: Labor Day (Monday Sept 2nd) – 9am & 10am classes only + open gym from 11-2pm

Nice job today everyone!

8/30/2013 – WOD

Strength
Front Squat 1×5 (70%), 1×3 (80%), 3×1 (90-100%), 3×3 (85%)

Conditioning – “Finally a Chipper”
800m Run
100 Wall Balls 20/14lb
50 Box Jumps 24/20″
25 GI Janes  (8’/7′ Bar)
1000m Row

WOD Notes: Rx’d height for wall balls is 10′ for both men & women, but you may scale to the gray or red line. You may not rebound on the box jumps. For the GI Janes, you can jump right into the pull-up or you can swing & kip your way up.

REMINDER: Labor Day (Monday Sept 2nd) – 9am & 10am classes only + open gym from 11-2pm.

Joan refusing to look at her 500m pace on the monitor!

8/29/2013 – WOD

Strength
a) 3x ME Strict Pull-ups (8-10 Reps)
b) 3x ME Shoulder Press (8-10 Reps @ 75%)
—Rest 1 min between movements. Alternate between pull-ups & presses.

Conditioning
7 Min AMRAP Ladder
2 Pull-ups
2 Push Jerk 135/95lb
4 Pull-ups
4 Push Jerk 135/95lb
6 Pull-ups
6 Push Jerk 135/95lb
8 Pull-ups
8 Push Jerk 135/95lb
*Keep climbing the ladder until 7 minutes is up. Score = Total Reps
—Rest 3 minutes
3 Min AMRAP of KB Swings 70/53lb

WOD Notes: Weight for the push jerk should be about 50% of 1RM Push Jerk or 45% of Split Jerk. Standard for pull-ups is chin over bar, but Rx’d+ is Chest to Bar

Laura 35lb KB Swings!

8/28/2013 – WOD

Strength
Banded Deadlifts – 12×2 @ 55-60% (use green or blue bands)
—Do 1 set each min & focus on moving weight quickly with proper technique

Conditioning
6 Rounds For Total Working Time
5 Squat Clean 205/125lb  (70%)
Row 300m
—Rest 90 seconds between rounds

Assistance
3×12 Weighted Back/Hip Extensions

WOD Notes: This is an interval style WOD where each round must be all out, since there is built in rest within the workout. Do your best to sprint the rows each round & don’t conserve energy. Score = total time minus 7.5 minutes of rest.

8/27/2013 – WOD

Strength
Bench Press – Work up to a heavy 1RM, then do 3 sets of Max Effort Reps @ 75%

Conditioning
Buy In: 50 Burpees
5 Rounds
1 Rope Climb 20′
40 Double Unders
Buy Out: 50 Burpees

Midline
Accumulate 2 Minutes in a Ring L-Sit, Ring Plank Hold, GHD Hold, or 6 inches (choose one)

WOD Notes: Make sure to open hips all the way on the burpees & stand tall when leaving the ground. Scaling for rope climbs are 15′ rope climbs, 5 up/downs or 1 lap of a sled pull.

Jenny Holding Modified L-Sit

Henry looking good on the L-Sit

8/26/2013 – WOD

Strength
Back Squat 6×2 (90%)

Conditioning
21-15-9
Overhead Squat 135/95lb
Toes To Bar
400m Run
—Rest 5 minutes
2 Min AMRAP of Tire Flips

WOD Notes: Weight for overhead squat should be about 50% of your 1RM. Beginners will go light & focus on technique. Scaling for Toes to Bar are hanging knee Raises or weighted leg raises.

The deadline for donating school supplies is August 31st!

8/24/2013 – WOD

Conditioning
Partner WOD – “End Of Summer”
400m Barbell Run 95/65/45lb
100 Thrusters 95/65/45lb  (Partner hangs from pull-up Bar/Rings)
100 Nsync Leg Raises
100 Burpees Over Partner (holds plank)
100 Box Jumps 24/20″ Alternating
100 Pendlay Rows 95/65/45lb (Partner must do 1 rope climb or 10 Pull-ups)
400m Barbell Run 95/65/45lb

WOD Notes: Try to pick a partner who is at a similar ability level as you, if not no worries. This is supposed to be fun, so (those who are really competitive) try not to get too discouraged if you or your partner is holding you back a bit. I will go over all movement standards during class. Let’s enjoy these last few weeks of summer as we Rage all over this partner WOD!

Announcement: September 22 – Heart To Heart 5k Run. Lets get a group of Ragers to attend this event!

Great job everyone today on the Partner WOD. I hope you all enjoyed it, haha!

8/23/2013 – WOD

Strength
Front Squat 6×2 (90%)

Conditioning
12 Power Snatch 135/95lb (65%)
20 Wall Balls 20/14lb
9 Power Snatch 155/105lb (75%)
20 Wall Balls 20/14lb
6 Power Snatch 175/115lb (85%)
20 Wall Balls 20/14lb
3 Power Snatch 185/120lb (90%)
20 Wall Balls 20/14lb

Assistance
Prowler Pushes (Heavy) – 4×60′  (Air Dynes to where my car is parked)

WOD Notes: Make sure to set up weights to allow for fast transitions each round. Rx’d for the wall balls is 10′ for both men & women. Focus on technique for the snatches, but move quickly through the wall balls!

8/22/2013 – WOD

Strength
Weighted/Banded Pull-ups – 3x Max Effort  (Limit 8-12 reps)
—Rest 2-3 minutes in between sets. 

Conditioning
3 Rounds For Time
25 C2B Pull-ups
25 KB Swings 70/53lb
Run 800m (Backwards 400m, Forward 400m)

WOD Notes: Scaling for C2B Pull-ups are Chin over Bar. For the run, you must run backwards up the hill to the circle. Once you reach the circle, you may turn around and run forward on the way back. I expect this to be a 20 min+ WOD for a lot of you, so make sure to pace each round.

Ryan starting to make his trip outside backwards!

8/21/2013 – WOD

Strength
Clean Complex – EMOM for 7 min – (1 Sq Clean + 1 Pwr Clean + 1 Hang Sq Clean)
—Use 80% of your 1RM Sq Clean. You must hang on for all 3 reps.

Conditioning
“DT” – 5 Rounds For Time (Compare to 2/20/2013)
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerks 155/105lb
—Rest 5 minutes
4×30 sec Sprints on the Air Dyne (Rest 90 sec between)

WOD Notes: This is one of the more popular Hero WODs. Click on the link above to see what your time was & what weight you used. The hang power cleans are usually the toughest part of this WOD, which a hook grip will be critical in hanging on to the bar. Use about 55-60% of your Hang Power Clean.

Lauren pushing herself under the bar nicely!