Monthly Archives: November 2014

11/6/2014 – WOD

Strength
Snatch – 20 Min to Work up to a 1RM
—Doesn’t have to be a PR

Conditioning
For Time
50 Double Unders
4 Pull-ups weighted 45/15lb DB
40 Double Unders
4 Pull-ups
30 Double Unders
4 Pull-ups
20 Double Unders
4 Pull-ups
10 Double Unders
4 Pull-ups
—Rest 2 minutes
30 Slam Balls 50/35lb
Row 1000m

WOD Notes: Scaling for DU are 2x the amount. You may scale pull-ups to strict C2B or Chin over bar with no weight. If you can’t do an unassisted pull-up you may use a band that will challenge you. Write down 2 separate scores for each WOD.

11/5/2014 – WOD

Strength
Clean n Jerk – Work up to a heavy 1RM
—Beginners will stay light & work on technique

Conditioning
For Time
21 Power Cleans 185/115lb
25 Wall Balls 20/14lb
15 Push Jerk 185/115lb
25 Wall Balls 20/14lb
9 Clean n Jerk 185/115lb
25 Wall Balls 20/14lb

WOD Notes: PC weight is 65% of 1RM. Rx’d for WB is to the black Line for Men & Women, but you may scale as needed.

Steve S – Post WOD

11/4/2014 – WOD

Strength
Bench Press – 5×5 @ 82.5%
—Use a little heavier than last week

Conditioning
4 Rounds For Time
25 Burpees
25 KB Swings 70/53lb
Run 400m

WOD Notes: The KB swings should be unbroken almost every round so choose a weight to where you can keep moving throughout.

Dan doing some accessory work

11/3/2014 – WOD

Strength
Back Squat – 5×3 @ 85%
—Weight should be slightly heavier than your last week of 5×5

Conditioning
5 Rounds
4 Thrusters 205/125lb
12 Box Jump Overs 24/20″
Row 300m
—Rest 90 sec between Rds

WOD Notes: Each round is 95%+ effort. Thrusters should be heavy each round, but not a 4 rep max. For the strength, some of you will be maxing out if you are a week behind.

Reminder
1) Old Rage Sweatshirts are $30
2) Rage T-Shirts are $20
3) Mil Spec Jump Ropes are $35

Blaire, Nicole, Nina

11/1/2014 – WOD

Strength
Bench Press – 5×5 @ 80%
—Same weight as Tuesday

Conditioning
10 Rounds For Time
3 Deadlifts 315/205lb
6 T2B
9 Lateral Burpees over the Bar

WOD Notes: DL weight is 67% of 1RM. Make sure to set up properly before each DL & maintain neutral spine (use legs).
Reminder: Open gym is 11-1pm only! CF Kids class is Sunday at 4pm!