Monthly Archives: May 2015

5/30/2015 – WOD

Conditioning
For Time
50 Wall Balls 30/20#
40 Burpees
30 T2B
250m Sled Drag 90/45#
30 T2B
40 Burpees
50 Wall Balls 30/20#

WOD Notes: TD = 17-23 minutes. You may use a lighter ball if 30/20# is too difficult to move through quickly. Scaling for T2B are 50 sit-ups.

Announcement: Snatch Clinic is today from 11:30am-1pm! If you plan on coming in for open gym, please plan on working outside in the parking lot until 1pm to avoid distractions. You may slide a mat outside if you need to. Make sure to hydrate as it will be another hot day!   Ryan (Godfather) pulling the sled!

5/29/2015 – WOD

Strength
Front Squat – 6×2 @ 75%+
—5 sec pause at the bottom

Conditioning
Make-Up/Skill Day!

Reminder: Snatch clinic is tomorrow (Saturday) from 11:30am-1pm with Coach Ross. There are still spots available if you haven’t signed up yet.  

5/28/2015 – WOD

Strength
a) Push Press – Find a new 1RM then do 4×5 @ 80%
b) Strict C2B Pull-ups – 4×10

Conditioning
10 Min AMRAP
1 Rope Climb 20ft
5 Deadlifts 295/195#
7 Strict HSPU

Extra Work
Tabata Tire Flips (record total reps)

WOD Notes: TD = 4-6 rounds. Scaling for RC = climb to 15ft, 1 lap sled pull with arms only, or 10 ring rows. DL weight = 62-65% of 1RM. HSPU should be done on a level surface (no deficit). HSPU scale = 7 strict db presses.   Rage crew @ CF Kazam doing “Murph”

5/27/2015 – WOD

Strength
a) Hang Snatch – 15 Min to work up to a heavy single (95%+)
b) 1 Min AMRAP – Squat Snatches @ 75%
—Aim for 6-8 reps

Conditioning
27-21-15-9 reps of:
KB Swings 70/53#
Burpees
Row (calories)

Midline
3×1 Minute Weighted Plank (heavy)

WOD Notes: TD = 11-16 minutes. We will run heats about 2 minutes apart. Girls should try to row 750 cal/hr+ & guys should be 1000 cal/hr+ depending on body type. Strokes/min should be between 20-30.  

5/26/2015 – WOD

Strength
Back Squat (5 sec pause) – 6×2 @ 75%+
—Hold bottom for 5 seconds

Conditioning
6 Rounds (interval style)
3 Power Clean 185/115#
5 Push Jerk 185/115#
7 Back Squat 185/115#
50 Double Unders
—Rest 1 min between rounds

WOD Notes: Each round (95% effort) should be between 60-90 seconds (longer if you don’t have DU). Use same weight for all 3 movements. All 15 reps with the barbell should be unbroken/touch n go. Use around 60% of your push jerk/power clean. Subtract 5 minutes from your time. Scaling for DU are 100 singles.

Reminder:  Weighlifting Clinic starts this weekend at Rage. Sign-up sheets are on my desk if you are interested. Ross will be running 2 cycles of this clinic. You may attend all of them if you want…(1) Snatch, (2) Clean n Jerk, (3) Accessory Exercises/Mobility. Each one is $20.  
Aaron C doing work on his last round

5/25/2015 – Memorial Day

Closed!
—We will be over at CrossFit Kazam doing the hero WOD “Murph” today! Thank you to all of those who serve and protect our country. Happy Memorial Day!

5/23/2015 – WOD

Conditioning
For Time
100 Wall Balls 30/20#
75 Burpees
50 OH DB walking Lunges 70/45#
25 DB Alternating Snatches 70/45#
800m Run

WOD Notes: TD = 20-25 minutes. WB is 10ft for Rx’d. 

5/22/2015 – WOD

Strength
Front Squat – 15 Min to Work up to a new 1 RM

Conditioning
Make-Up/Skill Day!

Reminder: CF Rage is closed Sunday May 24th & Monday May 25th.

5/21/2015 – WOD

Strength
a) Bench Press – Work up to a 1RM, then do 4×3 (heavy)
b) Strict C2B Pull-ups – 4×8

Conditioning
6 Rounds (interval style)
5 Ring Muscle-Ups
12 KB Swings 70/53#
10 Burpee Box Jump Overs 24/20″
—Rest 1 minute between rounds

WOD Notes: Each round should be between 1-2 minutes (95% effort each round). Scaling for MU are 2-3 each round or 8 GI Janes. KB Swings should be unbroken every round.

5/20/2015 – WOD

Strength
Clean – 15 Min to Work up to a 1RM (full clean)

Conditioning
5 Rounds For Time
3 Squat Clean (76% of 1RM)
15 T2B
Run 400m

WOD Notes: TD = 15-20 minutes. Scaling for T2B is 30 sit-ups each round.