***Reminder: No Open gym Today. Rage closes at 11:15am.
Conditioning
4 Rounds For Time
50 Double Unders
15 Burpees
20 Wall Balls 30/20lb
Run 250m (with ball)
WOD Notes: You may use a slam ball to throw instead of the medicine ball. Scaling for DU is 125 singles. Rx’d height for WB is the black line for men & gray for women.
Announcement: Good luck to the 2 Rage Teams competing tomorrow @ CrossFit LBC!
Strength/Skill
a) 1 Snatch Balance + 1 OHS: 2 @50%, 2 @ 55%, 2 @60%, 2 @65%, 2 @70%
—Use a rack and rest about 1 min between sets
b) Back Squat – Work up to a heavy 1RM, then do 3×2 (90%+)
Endurance
1 Mile Run For Time
Conditioning
4 Rounds For Time
10 Overhead Walking Lunges 115/75lb
15 HR Push-ups
Row 250m
—Rest 1 minute
30 Slam Balls For Time
WOD Notes: You may scale to front rack lunges and use 55-60% of 1RM Front Squat. Your rowing pace should be fast for this WOD, considering lunge weight is relatively light. Focus on staying as strict as possible for the push-ups. If you have to use a bench (to elevate your hands) to make this possible please do so. You will record a time for WOD & a time for the 30 slam balls.
Announcement: No open gym Saturday! Rage will close at 11:15am, right after the 10am class!
Reminder: For the next 8 weeks, we will be maxing out our squats MWF. In addition, we will be doing the Olympic Lifts (snatch/clean n jerk) on those same days at a very low percentage for technique work before we squat. This will serve as part of the warm-up as well. If you don’t want to focus on squatting during those days, you will have the option of completing the “Endurance” work, while everyone else is squatting. The great thing about CrossFit is that you can bias programming towards “strength” or “endurance”, so over these next few weeks you will have the option on MWF to either squat heavy or do extra endurance work before the WOD (which will be shorter these days). Tuesdays will be devoted to upper body pressing. Thursdays will be devoted to lower/upper body pulling.
Strength
EMOM For 10 Minutes
ODD = 5 Romanian Deadlifts @ 65% of 1RM DL
EVEN = 3 Strict C2B Pull-ups (weighted or banded if necessary)
Conditioning
12 Min AMRAP
20 DB Snatch 80/45lb
15 C2B Pull-ups
20 Box Jumps 24/20″
8 Muscle-Ups or 2 Rope Climbs 15 ft
WOD Notes: You may scale C2B to chin over bar. Scaling for RC are 2 Laps of pulling the sled with arms.
Strength/Skill
A) Clean n Jerk Complex – 5x (1 above knee clean + 1 below knee clean + 1 Jerk)
—Use 50%, 55%, 60%, 60%, 65% by set
B) Front Squat – Work up to a 1RM, then do 3×2 @ 90%+
Endurance
Sled Drag 135/90lb – EMOM For 12 Minutes 1 length of parking lot.
Conditioning
For Time
15 Power Cleans 225/145lb
Row 1K
15 Power Cleans 225/145lb
WOD Notes: Power clean weight is 76% of 1RM. If you don’t want to focus on squatting heavy, do the “Endurance'” work after the clean n jerk skill session.
Reminder: For the next 8 weeks, we will be maxing out our squats MWF. In addition, we will be doing the Olympic Lifts (snatch/clean n jerk) on those same days at a very low percentage for technique work before we squat. This will serve as part of the warm-up as well. If you don’t want to focus on squatting during those days, you will have the option of completing the “Endurance” work, while everyone else is squatting. The great thing about CrossFit is that you can bias programming towards “strength” or “endurance”, so over these next few weeks you will have the option on MWF to either squat heavy or do extra endurance work before the WOD (which will be shorter these days). Tuesdays will be devoted to upper body pressing. Thursdays will be devoted to lower/upper body pulling.
Strength
Bench Press – Work up to a heavy 1RM, then do 3 sets of max reps @ 80%
Conditioning
42-30-18 – (Compare to 11/5/2013)
KB Swings 70/53lb
T2B
Burpees
WOD Notes: Click on link above to see what your time was 7 months ago and try to do exactly what you did movement wise so that you get an accurate comparison of your fitness level.
4pm class doing work!
Strength/Skill
1) Snatch Complex – 5x(1 Hi-Hang + 1 Above Knee + 1 Below Knee)
—Sets should be 50%, 55%, 60%, 65%, 65%
2) Back Squat – Work up to a heavy 1RM, then do 3×2 (heavy)
Endurance
Air Dyne: 12 Minutes (30 on @ 80%, 30 off @ 50%)
Conditioning
5 Rounds For Time
6 Thrusters (unbroken) 185/115lb
Run 250m
WOD Notes: Thruster weight should be heavy as possible without breaking them up.
Announcement: For the next 8 weeks, we will be maxing out our squats MWF. In addition, we will be doing the Olympic Lifts (snatch/clean n jerk) on those same days at a very low percentage for technique work before we squat. This will serve as part of the warm-up as well. If you don’t want to focus on squatting during those days, you will have the option of completing the “Endurance” work, while everyone else is squatting. The great thing about CrossFit is that you can bias programming towards “strength” or “endurance”, so over these next few weeks you will have the option on MWF to either squat heavy or do extra endurance work before the WOD (which will be shorter these days). Tuesdays will be devoted to upper body pressing. Thursdays will be devoted to lower/upper body pulling.
Teresa, Nina, Jenny, Mary
Conditioning
For Time
30 DB Snatch 80/45lb
50 Burpee Box Jumps 24/20″
30 Slam Balls 50/35lb
50 Wall Balls 20/14lb
30 C2B Pull-Ups
Run 800m
Reminder: Sign-up sheets for Seth’s party (tomorrow) are on my desk!
Announcement: Good luck to Teresa, Jenny K, Nina, & Mary today in their partner competition!
Strength
EMOM For 12 Minutes
ODD = 3 Front Squat @ 85%+
EVEN = 3 Bench Press @ 85%+
Conditioning
1) Prowler Push – 8 Laps for Time (length of Rage) 400/300lb
—Rest 5 minutes
2) 250m Sled Drag 45/25lb
—Rest 5 minutes
3) 250m Farmers Carry 70/53lb
—Rest 5 minutes
4) 20 Tire Flips For Time
WOD Notes: Score each mini workout separately on the whiteboard. Pick a weight for the prowler where you can finish under 3 minutes.
Strength
Squat Clean
3 EMOM For 3 Min @ 205/125lb (65%)
—Rest 1 minute
3 EMOM For 3 Min @ 225/145lb (71%)
—Rest 1 minute
3 EMOM For 3 Min @ 245/165lb (77%)
—Rest 1 minute
1 EMOM For 3 Min @ 275/185lb (87%)
Conditioning
5 Rounds (each round is 95-100% effort)
15 KB Swings 70/53lb
12 T2B
Row 300m
—Rest 90 sec between rounds
Assistance
3×10 Glute Ham Raises
WOD Notes: Transition fast between movements, since each round is supposed to be quick! All movements should be unbroken if possible.
2 Times Games Qualifier!
Strength
Split Jerk – 12 min to build to a heavy 1RM
—You may use a rack if necessary
Conditioning
5 Rounds For Time
1 Rope Climb 20′
40 Double Unders
6 BB Complex (1 Push Press + 2 Lunges) 155/105lb
Extra Work
DB Seated Press – 3×8 (heavy)
WOD Notes: Scaling for RC are 15′. You may also pull the sled with arms only for 1 lap each round (heavy). Scaling for DU are 100 singles or 20 DU. Each BB Complex is 1 Push Press + 2 Lunges. You will do 6 reps of that each round. Do your best to do the complex unbroken each round.
