1/29/2017 – WOD
Open Gym: 11-1pm
Author Archives: jordy
1/28/2017 – WOD
Conditioning
10 Rounds For Time
1 Rope Climb 20ft
6 Burpee Box Jump Overs 24/20″
12 Wall Balls 20/14# To 10ft
WOD Notes: TD = 14-20 min. RC scale = 2 up/downs (keep body in straight line) or 8 ring rows. Wall Balls should be light and unbroken every round easily!!! You may throw to 9ft if necessary.
Masters Arctic Blast!
1/27/2017 – WOD
Strength
Front Squat – 20 Min to work up to a new 1RM
Conditioning
Make-up/Skill Day!
1/26/2017 – WOD
Strength
Snatch (full) – 20 min to work up to a new 1RM
Conditioning
5 Rounds (interval style)
10 Overhead Squats 155/105#
50 Double Unders
30/25 Cal Bike
—Rest 2 minutes between rounds
WOD Notes: TD = 90 sec-2:15 min / round. OHS should be unbroken every round (55% of 1RM) & they should get difficult by the 4th round. DU scale = 20-25 DU or 80 singles. The bike should be 100% ALL OUT! You may row 25/20 cal for large classes. Subtract 8 min from your total time.
Autumn looking comfortable in the bottom of OHS!
1/25/2017 – WOD
Strength
Clean n Jerk (full) – 20 min to work up to a new 1RM
Conditioning
3 Rounds For Time
10 Dball over Shoulder 150/100#
20 C2B Pull-ups
400m Run
—Rest 2 minutes
3 Min AMRAP of Ring Muscle-ups (sub: GI Janes)
WOD Notes: TD = 11-17 minutes (20 min cap). C2b scale = chin over bar or 12-15 c2b. Keep in mind that the Open will have C2B. The 5:30am & 8am classes may bike or row 35/30 calories if it is too cold to run outside.
Brent – Team Black Mamba
1/24/2017 – WOD
Strength
Bench Press – Work up to a new 1RM, then do 2 sets ME @ 65%
Conditioning
For Time
50/45 Cal Row
40 Bar Facing Burpees
30 Hang Power Cleans 185/125#
40 Bar Facing Burpees
50/45 Cal Row
WOD Notes: 13-19 min (21 min cap). HPC = 65% of HPC max. You must jump and land on 2 feet for the bar facing burpees.
Announcement
1) EarthFed Muscle Protein (Vanilla & Chocolate) is back in stock for $40
2) CF Rage Sweatshirts – $50
1/23/2017 – WOD
Strength
Back Squat – 20 min to work up to a new 1RM
Conditioning
5 Rounds For Time
18 T2B
15 Thrusters 95/65#
12 Power Snatches 95/65#
WOD Notes: TD = 12-18 min (20 min cap). T2B scale = Do 10-15 reps or 18 knee above hips. Barbell weight should be light. You should be able to do thrusters in 1-2 sets every round. Power snatches should feel very light as well to where you can touch n go majority of reps.
Announcement
1) EarthFed Muscle Protein (Vanilla & Chocolate) is back in stock for $40
2) CF Rage Sweatshirts – $50
Julie ripping through thrusters!
1/22/2017 – WOD
12-2pm: T2B & Rope Climb Skills Clinic
—the first 45 min will focus on T2B. The remainder of time will be Rope Climbs.
1/21/2017 – WOD
Conditioning
Complete with a partner for time
10 Rope Climbs 20ft
40 Dball Over Shoulder 150/100
80 Hang Squat Cleans 135/95#
120 Cal Row
160 Burpees
WOD Notes: TD = 20-27 min. You may split reps anyway you’d like with your partner. Try to partner up with someone who can use the same weights as you. RC scale = climb to 15ft or do 2 up/downs per RC. If you don’t want to partner up with someone, you will cut everything in half. HSC should be less than 50% of your max & you should be doing 5 reps at a time before switching.
Reminder: Gymnastic Skills Clinic #2 is tomorrow from 12-2pm. T2B & Rope Climbs will be covered. Cost = Free for Rage members, $10 for Non-Members.
1/20/2017 – WOD
Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100% (week 6)
—Then unrack your goal weight for 15-20 sec. If you feel strong, go for a new PR, if not wait until Monday.
Conditioning
Make-up/Skill Day!
Reminder: Gymnastic Skills Clinic #2 is this Sunday from 12-2pm. T2B & Rope Climbs will be covered. Cost = Free for Rage members, $10 for Non-Members.