Monthly Archives: January 2015

1/31/2015 – WOD

Strength
Snatch – 2 EMOM For 8 Minutes @ 80%+
—Full squat is preferred if mobility allows

Conditioning
For Time
12 Power Snatch 155/105lb
25 Wall Balls 20/14lb
9 Power Snatch
25 Wall Balls
6 Power Snatch
25 Wall Balls
3 Power Snatch
25 Wall Balls

WOD Notes: Snatch weight is 70% of 1RM power snatch. Try to go unbroken on the last 25 Wall Balls, but break up the other sets to conserve energy.

Announcement: I have samples of the “About Time” protein. If you are interested in buying some, let me know and I’ll give you a free sample.

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1/30/2015 – WOD

Strength
Front Squat –  Work up to a heavy single, then do 1×20 (75%)
—Week 3. Use a little heavier than last week.

Conditioning
Make-Up Day / GOAT Work

Announcement: No CF Kids this Sunday due to the Super Bowl.

1/29/2015 – WOD

Strength
Bench Press – 7×2 @ 90%

Conditioning
For Time
50 Burpee Box Jump Overs 24/20″
30 C2B Pull-ups
1000m Row

WOD Notes: Time domain for this wod is 10-15 minutes. You may scale to chin over bar.

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1/28/2015 – WOD

Strength
Deadlift – 2 EMOM for 8 Min @ 80-85%

Conditioning
5 Rounds For Time
6 Deadlift 275/185lb
40 Double Unders
1 Rope Climb 20ft

WOD Notes: Scaling for RC are 6 strict pull-ups. Scaling for DU are 100 singles. DL weight is 65%.

***Evening classes are 4pm, 5pm Open Gym, 6pm, 7pm

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1/27/2015 – WOD

Strength
Clean n Jerk – 7×1 @ 80%+
—Work up to a heavy single

Conditioning
“Open WOD 13.4″
7 Min AMRAP
3 Clean n Jerk 135/95/65lb
3 Toes To Bar
6 Clean n Jerk 135/95/65lb
6 Toes To Bar
9 Clean n Jerk 135/95/65lb
9 Toes To Bar
12 Clean n Jerk 135/95/65lb
12 Toes To Bar
***Continue on until the 7 min is up. Score is total reps.

Announcement: 5:30am class is cancelled. Check back later for evening classes.

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1/26/2015 – WOD

***Evening classes are 4pm, 5pm, 6pm, open gym 7pm
Strength
Back Squat – Work up to a heavy single, then do 1×20 (75%)
—Week 3. Use a little heavier than last week.

Conditioning
21-15-9
Thrusters 135/95lb
GI Janes

WOD Notes: Thruster weight is about 55% of 1RM. You should only have to break it up once during the rd of 21 & 15. Pick a bar that is above your reach for the GI Janes. Time Domain is 7-12 minutes for this WOD.

Reminder: Since we are supposed to get a snowstorm, please check the blog on www.cfrage.com or the CrossFit Rage FB Page for class updates.

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1/24/2015 – WOD

Conditioning
Complete the following with a Partner
150 Wall Balls 30/20lb
200 Burpees
100 DB Snatches (alternating) 70/45lb
25 Muscle-Ups or 60 C2B Pull-ups
1k Row

WOD Notes: You both work at the same time for the burpees, but only one can work at a time for the other movements.

***9am class is cancelled due to the weather

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1/23/2015 – WOD

Strength
Front Squat – Work up to a heavy single, then do 1×20 (67-70%)
—Use a little heavier than last week

Conditioning
Make-Up Day! You may also use the time during class to work on any skills/goals. If you haven’t missed a day this week, here’s a WOD you can do.
2 Rounds
10 Thrusters 135/95lb
10 Bar Facing Burpees
10 Front Rack Lunges 135/95lb
10 Bar Facing Burpees
Buy Out: 500m Ski Erg

***CF Kids is this Sunday at 4pm. Let me know if you plan on bringing your kids.

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Sit, Shoot, Swim – Wodapalooza 2015

1/22/2015 – WOD

Strength
Bench Press – Work up to a heavy single, then do 1×20 (58-65%)
—Try to make it as close to a 20RM as possible

Conditioning
For Time
50 Cal Row
1 Rope Climb 20ft
50 KB Swings 70/53lb
1 Rope Climb 20ft
50 Box Jump Overs 24/20″
1 Rope Climb 20ft
50 T2B
1 Rope Climb 20ft
50 Cal Row

Assistance
3×15 Back Extensions (weighted)

WOD Notes: Scaling for RC are 10 Strict Pull-ups (especially if you missed yesterday) or 12 slams 50/30lb. You may scale reps of T2B if 50 will take you more than 4 minutes.

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Coach Eric doing T2B

1/21/2015 – WOD

Strength
Clean (full) – 7×1 @ 80%+
—Work up to a heavy single

Conditioning
10 Min AMRAP Ladder
3 Squat Clean 135/95lb
3 C2B Pull-ups
6 Squat Clean
6 C2B Pull-ups
9 Squat Clean
9 C2B Pull-ups
12 Squat Clean
12 C2B Pull-ups
15 Squat Clean
15 C2B Pull-ups
***Keep climbing ladder until 10 min is up. Score = total reps

Midline
Weighted Plank – Accumulate 3 minutes

WOD Notes: Clean weight should be less than 50% of your 1RM (light). You may scale to chin over bar, but keep in mind that C2B pull-ups are usually in the Open (not chin over bar). If you plan on doing the open Rx’d, do C2B.

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