Strength
Bench Press – 4×6 @ 77%
Conditioning
For Time
4 Squat Clean (75% of 1RM)
40 C2B Pull-ups
4 Squat Clean
50 HR Push-ups
4 Squat Clean
60 KB Swings 53/44lb
4 Squat Clean
1200 ft Shuttle Run (20 Laps inside Rage wall to wall)
Assistance
3xME GHD Hold (weighted) – (face the ground)
WOD Notes: You may scale pull-ups to chin over bar. If you cannot do strict push-ups, you must scale to burpees.
Strength
Snatch – 5 Sets (1 Hang + 1 Full Snatch) @ 75-85%
—Hang on to the bar after the hang & touch n go the full snatch.
Conditioning
5 Rounds For Time
6 Power Snatches 155/105lb
8 Front Rack Lunges 155/105lb
10 HSPU (4/2″ Deficit)
Midline
3×12 GHD Sit-ups (tempo: 3 sec down/3 sec up)
WOD Notes: Use same barbell for snatches/lunges. Power Snatch weight is 67-70% of 1RM Power Snatch. HSPU Rx’d are 2 45# plates on each side of an abmat for men and 1 45# plate for women. You may scale the height or do 10 DB Push Presses each round. Choose weight that is heavy for 10 unbroken.
Strength
Back Squat – 5×3 @ 80%+ (Rep 1 = Pause, Rep 2 & 3 = Normal Tempo)
—Start @ 80% & work up to a heavy 3 rep for this
Conditioning
For Time – “Whole 30 Baseline WOD” (Compare to 1/5/2015)
100 Cal Row
75 Burpees
50 Wall Balls 30/20lb
WOD Notes: Congratulations to those who survived all 30 days of this Nutrition Challenge! Let’s see how much this challenge has improved your performance! Use same WB weight as you did 30 days ago! Prizes will be given to the top male/female for biggest time improvement. Let’s Rage all over this WOD!
Announcement: Mil-Spec Jump Ropes are finally in for $40. Please pick up if you ordered one. I also have plenty in stock, so let me know if you are interested in buying one!
Strength
BB Complex – EMOM for 8 Minutes (1 Hang Power Clean + 1 Push Jerk)
—Start @ 80% & work up to a heavy rep
Conditioning
“DT” – 5 Rounds For Time (Compare to 8/21/2013)
12 Deadlifts 155/105lb
9 Hang Power Clean 155/105lb
6 Push Jerks 155/105lb
—Rest 3 minutes
Tabata Air Dyne (for effort – don’t worry about calories/distance)
WOD Notes: This is one of the more popular Hero WODs. Click on the link above to see what your time was & what weight you used. The hang power cleans are usually the toughest part of this WOD, which a hook grip will be critical in hanging on to the bar. Use about 55-60% of your Hang Power Clean.
***Reminder – The “Whole 30” Nutrition Challenge ends tomorrow. We will be repeating the Baseline WOD, so bring your “A” game!
Strength
Snatch – 2 EMOM For 8 Minutes @ 80%+
—Full squat is preferred if mobility allows
Conditioning
For Time
12 Power Snatch 155/105lb
25 Wall Balls 20/14lb
9 Power Snatch
25 Wall Balls
6 Power Snatch
25 Wall Balls
3 Power Snatch
25 Wall Balls
WOD Notes: Snatch weight is 70% of 1RM power snatch. Try to go unbroken on the last 25 Wall Balls, but break up the other sets to conserve energy.
Announcement: I have samples of the “About Time” protein. If you are interested in buying some, let me know and I’ll give you a free sample.
Strength
Front Squat – Work up to a heavy single, then do 1×20 (75%)
—Week 3. Use a little heavier than last week.
Conditioning
Make-Up Day / GOAT Work
Announcement: No CF Kids this Sunday due to the Super Bowl.
Strength
Bench Press – 7×2 @ 90%
Conditioning
For Time
50 Burpee Box Jump Overs 24/20″
30 C2B Pull-ups
1000m Row
WOD Notes: Time domain for this wod is 10-15 minutes. You may scale to chin over bar.
Strength
Deadlift – 2 EMOM for 8 Min @ 80-85%
Conditioning
5 Rounds For Time
6 Deadlift 275/185lb
40 Double Unders
1 Rope Climb 20ft
WOD Notes: Scaling for RC are 6 strict pull-ups. Scaling for DU are 100 singles. DL weight is 65%.
***Evening classes are 4pm, 5pm Open Gym, 6pm, 7pm
Strength
Clean n Jerk – 7×1 @ 80%+
—Work up to a heavy single
Conditioning
“Open WOD 13.4″
7 Min AMRAP
3 Clean n Jerk 135/95/65lb
3 Toes To Bar
6 Clean n Jerk 135/95/65lb
6 Toes To Bar
9 Clean n Jerk 135/95/65lb
9 Toes To Bar
12 Clean n Jerk 135/95/65lb
12 Toes To Bar
***Continue on until the 7 min is up. Score is total reps.
Announcement: 5:30am class is cancelled. Check back later for evening classes.
***Evening classes are 4pm, 5pm, 6pm, open gym 7pm
Strength
Back Squat – Work up to a heavy single, then do 1×20 (75%)
—Week 3. Use a little heavier than last week.
Conditioning
21-15-9
Thrusters 135/95lb
GI Janes
WOD Notes: Thruster weight is about 55% of 1RM. You should only have to break it up once during the rd of 21 & 15. Pick a bar that is above your reach for the GI Janes. Time Domain is 7-12 minutes for this WOD.
Reminder: Since we are supposed to get a snowstorm, please check the blog on www.cfrage.com or the CrossFit Rage FB Page for class updates.
