Monthly Archives: October 2016

10/11/2016 – WOD

Strength
Bench Press –  Work up to a heavy single, 6×4 @ 85%

Conditioning
8 Rounds For Time
10 Burpees
10 C2B Pull-ups
200m Run

WOD Notes: TD = 13-19 minutes. If you aren’t proficient as pull-ups (can’t link 15+ pullups in a row), you should scale the reps down to 6-8/round. This is a WOD where you should be able to maintain the same pace each round. The run is up to the first curb of the next parking lot entrance. You should be able to run fairly fast each round!

Lauren – Repping through pull-ups

10/10/2016 – WOD

Strength
Back Squat – 8×2 @ 87%
—3 sec count down + 1 sec pause in bottom

Conditioning
5 Rounds For Time
21 Wall Balls 30/20# to 10/9ft target
15 KB Swings 70/53#
9 Box Jumps 30/24″

WOD Notes: TD = 10-16 minutes. No step-ups allowed, unless you physically can’t jump. Box jump height should be higher than normal, but scale accordingly if the Rx height is too high. Wall balls should be unbroken the first set and done in no more than 2 sets in the later rounds. KB swings should be unbroken every round!

Rage crew at the Lumber Games!

10/9/2016 – WOD 

Open Gym: 10-1pm

10/8/2016 – WOD

Conditioning 
5 Rounds For Time
5 Power Snatches 115/75#
7 Overhead Squats 115/75#
9 Thrusters 115/75#
12 Bar Facing Burpees
Run 250m

WOD Notes: TD = 17-23 minutes. The 5 snatches + OHS should be unbroken without putting the bar down. The only time you should put the bar down is after the 7 OHS. The thrusters should be unbroken as well, so choose a weight where you can do this. If you can’t OHS because of mobility do back squats.

***Rage will open today at 8am!***

10/7/2016 – WOD

Strength 
Front Squat –  6×3 @ 82-85%
—3 sec count down + 1 sec pause in bottom

Conditioning 
Make-up/Skill Day!

10/6/2016 – WOD

Strength
Hang Pwr Snatch + Hang Sq Snatch – 7 sets @ 70-85% of full snatch

Conditioning
3 Rounds For Time
15 Strict HSPU
25 T2B
75 Double Unders
600m Run

WOD Notes: TD = 13-19 minutes. Strict HSPU scale = kipping (if you can do hspu) or 15 DB shoulder presses (should be challenging for 15 reps). T2B scale = 15 reps/round, 40 hollow rocks, or 12 cal ski. DU scale = 150 singles. The run is to the sewer as you go around the turn between the “eggs sign” & dead end.

10/5/2016 – WOD

Strength
Hang Power Clean + Hang Sq Clean + Jerk – 5 sets @ 80%-90% of CnJ
—Go as heavy as you can on your HPC. Focus on keeping feet underneath of you on the catch!

Conditioning
10 Rounds For Time
3 Ring Muscle-ups (sub: 5 GI Janes)
6 Hang Power Clean 155/105#
12 Wall Balls 30/20# to 10ft/9ft Target

WOD Notes: TD = 12-18 minutes. You may sub bar mu for ring mu. If you can’t do MU, the scaling option is 5 GI Janes each round. HPC should be fairly light (55-60%) to where you can string all 6 together each round.

10/4/2016 – WOD

Strength
Bench Press – Work up to a heavy single, 5×6 @ 80%

Conditioning
4 Rounds For Time
10 Deadlifts @ 65%
15 Burpee Box Jumps 24/20″
30/25 Cal Row

WOD Notes: TD = 15-22 min. You should be able to touch n go majority of DL, however if you don’t feel comfortable doing that do quick singles. No step-ups allowed, so if you have to scale the box in order to jump please do that! Girls will row 25 cals each round.

10/3/2016 – WOD

Strength
Back Squat – 6×3 @ 85%
—3 sec count down + 1 sec pause in bottom

Conditioning
For Time
6 Bear Complex 185/125#
150m Sled Drag 115/70#
6 Bear Complex 185/125#
200m Sled Drag 90/45#
6 Bear Complex 185/125#
400m Sled Drag 45/25#

WOD Notes: TD = 10-16 minutes. Use about 60% of 1RM CnJ. You may squat clean thruster, back squat, & jerk from behind the neck for the bear complexes. Sleds should start out heavy the first round where you should be walking at a fast pace, then get lighter to where you can run the last round (400m). The first round is to the “Marcor” Sign, 2nd round is to the first curb of next parking lot, 3rd round is Eggs Sign. For large classes, you will run 400m, 600m, 800m by round if there aren’t enough sleds.

10/2/2016 – WOD 

Open Gym: 10-1pm