Monthly Archives: December 2014

12/31/2014 – NYE WOD

Strength
Clean (full) – 15 min to find a heavy 3RM touch n go
—Try to get at least 3 sets in at 85%+

Conditioning
15 Min AMRAP
20 Wall Balls 20/14lb
15 Box Jumps 24/20″
12 C2B Pull-ups
5 Power Cleans 225/135lb

WOD Notes: PC weight is 77% of 1RM power clean. You may scale C2B to chin over bar if that will help you keep moving consistently. Goal is to get 5+ rounds.

Schedule This Week
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule

12/30/2014 – WOD

Strength
Bench Press (tempo) – 5×3 (heavy)
—3 sec count down, 2 sec pause at bottom, explode up. Should be between 75-80%

Conditioning
6 Rounds
6 DB Snatch (alternating) 100/70lb
12 Burpees
300m Row
—Rest 1 min between rounds

WOD Notes: Each round should be 90%+ effort, since you have rest each round. Do not save your energy for the last round. DB Snatch weight should be heavier than normal, but you should still be able to move consistently without failing any reps. You will partner up with another person and stagger about 90 seconds. Subtract 5 minutes at the end.

Schedule This Week
Mon & Tues – Normal Schedule
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule

12/29/2014 – WOD

Strength
Back Squat – 20 min to work up to a 1RM & 10RM
—Find 1RM first then back it off for 1×10 & find a new 10RM (should be heavier than last week)

Conditioning
For Time
3 Thrusters 115/75lb
3 T2B
10 Double Unders
6 Thrusters
6 T2B
20 Double Unders
9 Thrusters
9 T2B
30 Double Unders
12 Thrusters
12 T2B
40 Double Unders
15 Thrusters
15 T2B
50 Double Unders
*The Rd of 15 is the top of pyramid. Go back down 12/12/40, 9/9/30, 6/6/20, 3/3/10.

WOD Notes: Thruster weight is fairly light, so pick a weight that you can move unbroken except the round of 15 & 2nd rd of 12. Scaling for DU is double the amount of DU each round.

Schedule This Week
Mon & Tues – Normal Schedule
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule

12/27/2014 – WOD

Strength
Snatch – 15 Min to build to a heavy rep, but not a max
—Beginners will stay light and work on technique

Conditioning
3 Rounds For Time
10 Deadlifts 315/205lb
1 Pull-up Complex (2 L-Sit PU + 4 Strict C2B PU + 6 C2B Kip PU + 8 Reg Kip PU)
30 Burpees
—Rest 1 minute
800m Run

WOD Notes: DL weight is 65-70% of 1RM. The pull-up complex is 20 reps each round. If you cannot do an unassisted strict Pull-up, use a band for 10 strict pu & without a band for 10 kipping pull-ups. You must do 20 pull-ups, however you scale it. Record your 800m run time separately from the WOD.

Schedule: 9am & 10am classes. Open gym 11-3pm.

12/26/2014 – WOD

Strength
Front Squat – 5×5 @ 87.5%
—Use a little heavier than last week

Conditioning
7 Min AMRAP
30 Double Unders
10 Wall Balls 30/20lb
—Rest 3 minutes
3 Rounds For Time
8 Strict HSPU 3″ Deficit
500m Row

WOD Notes: These are both short WOD’s, so really try to push the intensity! Scaling for DU are 60 singles. Rx’d for WB are to the black line. Throw to the gray/red line if you know black will be too high to complete all reps. HSPU are done with 2 45’s on each side with abmat in between. You may decrease the range of motion by using 1 45lb plate, 1 25lb plate, or just an abmat. No kipping is allowed! You may also do 8 DB Push Presses that should be challenging for 8 reps.

Schedule: 9am & 10am classes with Open Gym from 9-3pm.

12/25/2014 – Merry Christmas!

Closed for today!

Friday & Saturday Schedule
9am, 10am classes with open gym from 11-3pm

12/24/2014 – Christmas Eve

OPEN GYM – 9-3pm

—Come in with a game plan! Work on any skills you want to improve, make up the ” Rage 12 Days Of Christmas” WOD, or just come in to socialize (just kidding!).

Schedule For The Rest of the Week
Thurs – Closed
Fri & Sat – 9am & 10am classes. Open Gym 11-3pm

12/23/2014 – WOD

Strength
Clean n Jerk – 15 Min to work up to a heavy 1RM
—Do at least 4-5 reps at 85%+. Doesn’t have to be a max.

Conditioning
For Time
10 Clean n Jerks 185/125lb
25 Burpee Box Jump overs 24/20″
10 Clean n Jerks 185/125lb
25 GI Janes
10 Clean n Jerks 185/125lb
25 Bar Facing Burpees

WOD Notes: CnJ weight is 60-65% of 1RM. For quicker barbell cycling, make sure to pull yourself under, receive in the bottom of the dip, and go right into the jerk each rep.

Rage Schedule This Week
Mon & Tues – Normal
Wed – Open Gym 9-3pm
Thurs – Closed
Fri & Sat – 9am & 10 classes. Open Gym 11-3pm

12/22/2014 – WOD

Strength
Back Squat 3×10 @ 80%

Conditioning
30 Overhead Squats 155/105lb
3 Rope Climbs 20ft
20 Overhead Lunges 155/105lb
2 Rope Climbs 20ft
10 Power Snatches 155/105lb
1 Rope Climb 20ft
Row 1000m

WOD Notes: OHS weight is 50% of your 1RM. If you lack overhead mobility, sub front squats/front rack lunges/power cleans and use less than 50% 1RM. Scaling for RC are 15/10/5 strict Pullups by round. Use a band that will challenge you.

Rage Schedule
Mon & Tues – Normal
Wed – Open Gym 9-3pm
Thurs – Closed
Fri & Sat – 9am & 10 classes. Open Gym 11-3pm

Shannon practicing Bar MU!

12/20/2014 – WOD

Conditioning
The “Rage” 12 Days of Christmas
1 Snatch 135/95lb
2 Clean n Jerk 135/95lb
3 Thruster 135/95lb
4 Deadlifts 135/95lb
5 Strict Pullups
6 Hr Pushups
7 Burpees
8 T2b
9 Box Jumps 24/20″
10 Wall Balls 30/20lb
11 KB Swings 70/53lb
12 Cal Row

WOD Notes: Have fun with this one everyone! This WOD is performed how the song is sung! Try to link the DL/Thrusters together without dropping bar. Who is going to go Sub 20 minutes??!