Monthly Archives: December 2016

12/31/2016 – NYE WOD

Conditioning 
3 Rounds For Time
10 Power Snatches 135/95#
20 Lateral Burpees Over Bar
—At the 10 Min Mark
5 Rounds For Time
12 OH Lunges 135/95#
6 DBall over the Shoulder 150/100#
—At the 20 Min Mark
100/85 Cal Air Dyne For Time

WOD Notes: Each part should take under 10 min. Approach each one like it was the only WOD you were doing! Barbell weight should be fairly light to where you can move quickly. You should be able to touch n go some of the snatches. Large classes should be divided into 3 groups and will start at a different wod.


12/29/2016 – WOD

Strength
Full Snatch + OHS + Hang Sq Snatch + OHS – 5 sets @ 75-85%
—Hang on to the bar the entire complex

Conditioning
5 Rounds (interval style)
7 Muscle-ups (ring or bar) OR 7 strict pu + 7 dips
120ft Heavy Farmers Carry 100/70# DB each arm
25/20 Cal Air Dyne Sprint
—Rest as much as needed to hit each round 100%

WOD Notes: The AD sprints are the focus of this WOD! I want this part of the workout to absolutely be ALL OUT, so pedal as fast as you can! You should be getting off the bike gasping for air! We can only have 3 people working at once for this WOD, so you will have to space apart about 90 seconds (I have 3 new bikes arriving at some point today!). You may row instead of you’d like especially if the classes are large. Another scaling option for MU are 7 GI Janes. Farmers carry length = 20 mats total.


12/28/2016 – WOD

Strength
Full Clean + Front Squat + Split Jerk – 5 sets
—Start @ 80% & build to a heavy complex

Conditioning
For Time
30 Bar Facing Burpees
20 Thrusters 135/95#
15 Clean n Jerk 135/95#
5 Rope Climbs 15ft
15 Clean n Jerk 135/95#
20 Thrusters 135/95#
30 Bar Facing Burpees

WOD Notes: TD = 13-19 minutes (23 min cap). Thrusters can be broken into 3 sets (8,7,5) or 4×5 with short rest. They shouldn’t feel super heavy or light. CnJ should be quick singles the entire time (no point in linking them). RC is only to 15ft. You may scale climb to 12ft or do 25 ring rows or 20 strict assisted pull-ups.

Todays Schedule: 5:30am, 8am, 10-12 Open Gym, 3pm Open Gym, 4,5,6,7pm classes


12/27/2016 – WOD

Strength
Bench Press – 5×5 @ 85%

Conditioning 
5 Rounds For Time
8 DB Burpee Ground to Overhead 45/35#
15 T2B
60 Double Unders

WOD Notes: TD = 10-16 min. T2b scale = 20 knee raises or 20 hollow rocks. Du scale = 100 singles or 30 DU. Larger classes will have to stagger 60 sec to share Dumbells. 


12/26/2016 – WOD

Strength 
Back Squat – 5×5 @ 85% (week 3)
—use heavier than last week

Conditioning 
120 Wall Balls For Time 30/20# To 10/9ft
***Every 2 minutes you must Row 20/15 cal. You must start with row at 3.2.1…Rage!

Midline
Plank (weighted) – 10 sets 30 on/30 off

WOD Notes: TD = 11-17 min (20 min cap). If you can’t finish the row around 60 sec think about scaling the calories. Rowers should be setup near wall ball stations to minimize transitions.


12/24/2016 – Christmas Eve

Conditioning
“Rage 12 Days Of Christmas” – 2016 version
1 Rope Climb 15ft
2 DBall Over Shoulder 150/100#
3 Power Snatches 135/95#
4 Deadlifts 135/95#
5 Thrusters 135/95#
6 Front Rack Lunges 135/95
7 Hang Power Cleans 135/95#
8 Burpees
9 T2B
10 C2B Pull-ups
11 Burpee DB Ground To Overhead 45/35#
12 Ring Muscle-ups or 20 Cal Bike

WOD Notes: Time Cap is 50 min! Barbell weight should be light to where you can move consistently throughout WOD. Use about 30% of DL. Merry Christmas Ragers!


12/23/2016 – WOD

Strength
Back Squat – 5×5 @ 82.5%

Conditioning
Make-up/Skill Day!

Reminder: Tomorrow we will be doing the Rage “12 Days of Christmas” at 9am & 10am. I encourage everyone to come out and get a fun, but tough workout in before the Holidays!

12/22/2016 – WOD

Strength
Hang Snatch + Low Snatch + Full Snatch – 5 sets @ 75-85%
—Hang on for all 3 reps

Conditioning
12 Min AMRAP
10 Russian KB Swings 88/70#
5 Ring Muscle-ups (sub: 7 HR Push-ups + 7 Ring Rows)
90ft DBall Carry (in front) 150/100#

WOD Notes: TD = 4-6 rounds. Go heavier than normal on KB swings, since you only have to finish with the bell at eye level. MU scale = 7 GI Janes or 7 HR Push-ups + 7 Ring Rows. You must carry the Dball in front of you for the length of 15 mats. 

Announcement: Saturday Dec 24th – 9am & 10am classes only! We will be doing the Rage “12 Days Of Christmas” WOD! I hope to see everyone this Saturday!