Monthly Archives: February 2015

2/17/2015 – WOD

Strength
Power Clean + Jerk – 1 EMOM For 12 Minutes
—Start @ 70% of 1RM CnJ & work up to a heavy 1RM

Conditioning
For Time
9 Clean n Jerk 205/125#
25 Bar Facing Burpees
12 Clean n Jerk 185/115#
25 Bar Facing Burpees
15 Clean n Jerk 165/105#
25 Bar Facing Burpees

Midline
4×25 Weighted Ab Mat Sit-ups

WOD Notes: Time domain for this WOD is 10-15 minutes. Set-up weights to where you can transition quick. A coach will be able to strip weights off for you each round if needed. CnJ weight is 70%, 60%, 55% by round.

2/16/2015 – WOD

Strength
Back Squat – 2 EMOM For 10 Minutes (10 sets)
—3 @ 75%, 3 @80%, 2 @85%, 2 @ 90%

Conditioning
3 Rounds For Time
1 Rope Climb 20ft
15 T2B
15 Thrusters 115/75lb

WOD Notes: This WOD is short (6-12 min), so think about attacking this WOD right from the start. Thruster weight should light, but not too light to where you can do every round unbroken. You will have to break up the 2nd-3rd rounds once. Scaling for T2B are hanging leg raises or 30 sit-ups. Scaling for RC are 15ft or 8 Strict Pull-ups each Round (use a band that will make it difficult for 8 reps).

***10 More Days until the 2015 CF Games Open Starts!

2/14/2015 – Valentines Day WOD

Conditioning
7 Rounds For Time
4 Deadlift (65% of 1RM)
8 DB (one arm) overhead walking lunges 70/45lb
10 Lateral Burpees over Bar

Ragers having some fun at Cupids Revenge!

2/13/2015 – WOD

Strength
Front Squat – Work up to a heavy single, then do 3×5 Pause Squats @ 75%+

Conditioning
Make-Up Day! You may also work on any skills you want to improve before the 2015 Open!

Reminder: There will only be one class this Saturday 2/14 @ 10am, since Rage is sending around 15 teams to Cupid’s Revenge in Lancaster. Open gym will be from 11-1pm.

2/12/2015 – WOD

Strength
Bench Press – Work up to a heavy 1RM, then do 2 sets max reps @ 75%

Conditioning
12 Min AMRAP
5 Power Clean @ 70%
10 C2B Pull-ups
15 Box Jump Overs 24/20″

WOD Notes: Scaling for C2B Pull-ups is chin over bar or jumping pull-ups for 60+ masters athletes. You may also step up instead of jump if necessary. Shoot for 4+ Rounds. Score is total reps.

Announcement: There will only be one class this Saturday 2/14 @ 10am, since Rage is sending around 15 teams to Cupid’s Revenge in Lancaster. Open gym will be from 11-1pm.

Rowing sprints

2/11/2015 – WOD

Strength
Snatch – Work up to a heavy single, then do 1 set max reps @ 70%
—1 set of max reps should be touch n go. Aim for 7+ reps.

Conditioning
For Time
40 Wall Balls 30/20lb
30 T2B
20 Power Snatches @ 70% 1RM
30 T2B
40 Wall Balls 30/20lb

Assistance
RDL’s: 4×6-8 reps @ 65% 1 RM DL
—1st rep starts at top of DL. Reach hips/knees back as your lower back stays neutral. Bar shaves legs as you lower bar to mid shin. Drive through mid foot & bring hips through to finish.

WOD Notes: Time domain for this WOD is 10-15 min (depends on how good your motor/T2B are). Scaling for T2B are hanging knee raises where you try to bring knees as high as possible. Snatches should be singles unless you feel comfortable doing 2-3 at a time, but keep in mind hanging on to the bar can elevate your heart rate, since there is more time under tension. Last round of wall balls should be done in the least amount of sets possible.

2/10/2015 – WOD

Strength
Split Jerk – 6×1 + 1 set max reps @ 75%
—Start @ 80% & work up to a heavy single

Conditioning
For Time
6 Push Press @ 75%
200 Double Unders
6 Push Press @ 75%
50 DB Snatches (alternating) 70/45lb
6 Push Press @ 75%
1000m Row

WOD Notes: Push Presses should be done unbroken every round, however they should be challenging for 6 reps (no jerks). DB Snatches are meant to be light, so pick a weight to where you can consistently move! Scaling for DU is 400 singles.

Lots of Split Jerk PR’s today!

2/9/2015 – WOD

Strength
Back Squat – Work up to a heavy single (not a max), then do 3×5 Pause Squats @ 75%+

Conditioning
15 Min AMRAP
40 Bar Facing Burpees
20 Thrusters 135/95lb
10 Ring Muscle-Ups

WOD Notes: Scores will range from 2-3 rounds. Thruster weight is moderately heavy (should be able to get them done in 2-3 sets). Scaling for Ring MU are 20 C2B Pull-ups. Score = total reps

Reminder
1) CrossFit Games Open starts Feb 26th. Sign up now at www.games.crossfit.com.
2) PartyAid is $2/can or $30/case
3) Mil-Spec Jump Ropes are $40

2/7/2015 – WOD

Conditioning
21-18-15-12-9-6-3
Overhead Squats 95/65lb
T2B
Burpee Box Jump Overs 24/20″

WOD Notes: OHS weight should be really light to where you can do each round unbroken. Scaling for T2B are scaling the # of reps to 7-10 each round or hanging knee raises.

Announcements
1) CrossFit Games Open starts Feb 26th. Sign up now at www.games.crossfit.com.
2) PartyAid is $2/can or $30/case
3) CF Kids is tomorrow @ 4pm

2/6/2015 – WOD

Strength
Front Squat – 5×3 @ 80%+ (Rep 1 = Pause, Rep 2 & 3 = Normal Tempo)
—Start @ 80% & work up to a heavy 3 rep for this

Conditioning
5 Rounds For Time
1 Rope Climb 20ft
10 Slams 40/30lb
40 Double Unders

WOD Notes: Scaling for RC are climbing to 15ft or 6 strict C2B Pull-ups. Scaling for DU are 100 singles. Slam ball weight is a little lighter, so that you can move through WOD with speed.

***Reminder: CF Kids is Sunday @ 4pm. Please let me know if you plan on bringing your kids!