Strength
Front Squat – 2 EMOM for 10 Minutes
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%
Conditioning
Make-Up Day! You may also work on any skills (C2B pull-ups), extra mobility, etc.
***Open Wod 14.2 has been announced! We will have heats running about every 15 minutes this Saturday starting at 9am.
Strength/Skill
Snatch – 2 EMOM for 10 Minutes (1 High Hang + 1 Full Snatch)
—You may drop bar in between reps
Conditioning
5 Rounds For Time
5 HSPU (8/5″ Deficit)
10 Box Jumps 24/20″
15 Russian KB Swings 70/53lb
1 Rope Climb 20′
WOD Notes: Scaling for HSPU today will be 10 Push-ups (HR) each round. Scaling for rope climbs are 3 up/downs. If you missed yesterday, you can sub 8 C2B pull-ups instead of the 1 rope climb.
***Coach Dan will be performing Open WOD 14.2 tonight at 8pm right after it’s announced, so stop in to cheer him on!
Strength
EMOM For 10 Min
ODD = 2 Deadlifts @ 80%
EVEN = 5 Strict Weighted Pull-ups
—Back off weight if form starts to break down. No kipping for pull-ups
Conditioning
12 Min AMRAP
2 Squat Clean 225/155lb
4 Ring Muscle-Ups
8 Bar Facing Burpees
WOD Notes: Squat clean weight should be around 70-75% 1RM (should be challenging especially during the later part of the WOD). Sub 6 C2B Pull-ups & 6 Ring/Bar Dips each round or you may do banded MU if you are close to getting a MU.
Strength
EMOM For 10 minutes
3 Push Press @ 75% + 3 High Box Jumps (40/30″)
—Bar starts from ground. Step down after each Box Jump if possible
Conditioning
For Time
30 T2B
50 Shoulder to Overhead 115/75lb
1000m Row
—Rest 5 minutes
Tabata: Slam Balls
—Count total reps over the course of 4 minutes
WOD Notes: T2B should be unbroken if possible, however you may have to break up S2O into 2-3 sets max, so choose a weight that will allow for that. The row at the end should be an all out effort, since time domain on this WOD is between 6-10 minutes.
*Amazing job everyone on 14.1. CF Rage saw a lot of great performances these last few days! Let’s make sure to WOD everyday with same intensity as 14.1. Monday-Thursday are the higher volume days where you must show up and give 100% effort (not 110%, haha!).
Strength
Back Squat – 2 EMOM For 10 Min
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%
Conditioning
5 Rounds For Time
15 Wall Balls 20/14lb
12 Burpees
9 Overhead Squat 115/75lb
Midline
4×50 AB Mat Sit-ups (weighted)
WOD Notes: Rx’d for WB is 10′ for both men & women. You may scale to gray or red line if necessary. OHS weight should be light enough to where you can do 9 reps unbroken easily every round. You may sub front squats (40%) for OHS if necessary.
***Remember to submit scores by 8pm monday, so they can be validated!
Conditioning
“Open WOD 14.1”
10 Min AMRAP
30 Double Unders
15 Power Snatches 75/55lb
WOD Notes: If you didn’t register, you may scale the weight or do 75 singles each round if necessary.
*Top Men’s Score so far is Dan J with 309 reps
*Top Women’s Score so far is Nina B with 306 reps
—8:40am Nutrition Challenge Awards
—8:45am Standards Meeting
“Heat Lists”
9am
Teresa D Nikki L
Jenny K Mary H
Tighe C Joe
Henry M Jen B
9:20am
Amy J Andy B
Bryan B Carolyn B
Fiorella W Trish A
9:40am
Stacey T Kristi A
Steve A Blaire S
Bonnie Clayton H
Tina M
10am
Joan G Jenn S
Jason M Brent S
Bill L Nicole P
Matt B
10:20am
Julie S Candy S
Diana L
10:40am
——-
11am
Bob R Kylie F
Ed H Evan B
Eric A
