Strength
Bench Press (Normal Grip) – 5×3
—Start @ 85% & work up to a heavy 3RM
Conditioning
“Nate”
20 Min AMRAP
2 Muscle-Ups
4 HSPU
8 KB Swings 70/53lb
Midline
3xME GHD Sit-up Hold
WOD Notes: Scaling for MU are 4 C2B Pull-ups, 4 Dips Ring/Bar. Scaling for HSPU are 4 Push Press @ 65% 1RM.
Strength
Back Squat – (Deload Week 6) 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%
—After last set, unrack your goal weight & do a walk out, but don’t squat it. Save it for next week.
Conditioning
“Nutrition Challenge Baseline WOD”
20 KB Swings 88/53lb
30 Wall Balls 20/14lb
40 Burpees
1000m Row
—Rest 5 minutes
Air Dyne – 4×60 sec sprints
—Try to cover same distance/calories each set
Tri County Throwdown Week 3 – Our awesome Lady Ragers!
Stacey T. & Tina M. @ 5:30am!
NUTRITION CHALLENGE IS OVER TODAY!!
Conditioning
“The Open Test” – CFNE Competitors WOD
20 Min AMRAP
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 – games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
WOD Notes: Finishing one round of this WOD Rx’d = beast mode. This is good WOD to prepare for The Open since it combines all the movements that have been in The Open the past few years.
1) Nina from Custom Fit Meals will be in today for you to sample some of the menu.
2) Make sure to weigh-in, get measurements taken, & redo the baseline WOD either today, Monday, or Tuesday. The baseline WOD will be programmed on Monday.
3) Tri County Throwdown is this Sunday at CF Rage! Come out and support our Ragers!
Strength
Back Squat 5×5 @ 90% – Week 5
—Use same weight as monday. This is the last heavy 25 reps!
Conditioning
Make-up day! Use the remaining time in class to work on skills or make up a WOD you missed this week.
Reminders
1) Nina from Custom Fit Meals will be in on Saturday for you to sample some of the menu.
2) Nutrition Challenge is over this weekend! Make sure to weigh-in, get measurements taken, & redo the baseline WOD either Saturday, Monday, or Tuesday. The baseline WOD will be programmed on Monday.
3) Tri County Throwdown is this Sunday at CF Rage! Come out and support our Ragers!
Strength
Hi Hang Snatch – 2 EMOM for 8 minutes
—Start @ 70% & work up to a heavy 2.
Conditioning
For Time
21 C2B Pull-ups
21 Box Jump Overs 24/20″
9 Hang Power Snatches 135/95lb
15 C2B Pull-ups
15 Box Jump Overs 24/20″
7 Hang Power Snatches 135/95lb
9 C2B Pull-ups
9 Box Jump Overs 24/20″
5 Hang Power Snatches 135/95lb
Assistance
Weighted Strict Pull-ups 3×8 (heavy)
WOD Notes: Weight for the HPS is 70% of 1RM. You may scale C2B by doing chin over bar & you may scale the height of the box.
Reminders
1) Nina from Custom Fit Meals will be in on Saturday for you to sample some of the menu.
2) Nutrition Challenge is over this weekend! Make sure to weigh-in, get measurements taken, & redo the baseline WOD either Saturday, Monday, or Tuesday. The baseline WOD will be programmed on Monday.
3) Tri County Throwdown is this Sunday at CF Rage! Come out and support our Ragers!
Vinny – Repping out some hang power snatches!
Strength
Squat Clean – 1 EMOM for 10 minutes
—2@80%, 4@85%, 4@90%
Conditioning
3 Rounds For Time
10 Deadlift 275/175lb
50 Double Unders
—Rest 2 minutes
3 Rounds For Time
15 T2B
15 Slam Balls 50/35lb
—Rest 2 minutes
Bike 1 Mile For Time
Assistance
Accumulate 3 minutes in a sorensons hold (face the ground on GHD)
WOD Notes: Deadlift weight is 60% of 1RM. Scaling for DU is 125 singles or 25 DU.
Strength
Bench Press (normal grip) – 5×5
—Start @ 75% & work up to a heavy 5RM
Conditioning
“2014 Miami Wodapalooza – WOD #2”
3 Rounds For Time
3 Rope Climbs 15′
7 Shoulder To Overhead 205/135lb
11 Burpee Box Jumps 30/24″
Midline
4×25 Sit-ups (weighted)
WOD Notes: Time domain for this WOD is 5-10 minutes. Click on the link above to see some of the times for this WOD 2 wkends ago. Shoulder to overhead weight should be 70% of 1RM. Scaling for rope climbs are 2 up/downs, 5 pull-ups, or 8 ring rows per rope climb. You may mix and match each round. You may also scale the height of the box.
Strength
Back Squat 5×5 @ 90% – Week 5
—This will be a huge test of mental toughness, so get fired up! Next week will be a small deload week. We will test a for a new 1RM Week 7. Get all 25 reps in even if it takes more than 5 sets.
Conditioning
4 Rounds (Each Round is 95-100% effort!)
15 DB Snatches 80/45lb
20 Pistols (alternating)
25 Cal Row
—Rest 2 minutes between rounds
WOD Notes: Pistols = 1 legged squat. You may scale them by doing assisted pistols or 20 lunges with a very light weight. Each row must be 95-100% effort!
Here’s a few pics from the East Coast Championships in Boston this past weekend! ECC Results
The champ Rich Froning!
With the legend Chris Spealler!
For Time
50 KB Swings 70/53lb
7 Power Snatches 155/105lb
100 DU
7 Power Snatches 155/105lb
50 Wall Balls 20/14lb
7 Power Snatches 155/105lb
50 Burpees
WOD Notes: Power Snatch weight is 65-70% of 1RM. Scaling for double unders is 250 singles or 50 double unders.
Community Notes: Good luck to Kurt & Chris who are competing at CF 181P!
Strength
Back Squat – 5×5 @ 87.5%
—Remember to get all 25 reps in at this percentage, even if it takes you an extra set to do so.
Conditioning
Make-up Day! Use the remainder of class to work on skills or make up a WOD you missed. Just know that Saturday’s WOD will be a longer one. Beth will be coaching the 4pm & 5pm classes today. 4pm class – Please clear space for the 5pm, so Beth can get them warmed up in a group. Mary & Jenny will coach Saturday’s classes. Open gym is 11-1pm on Saturday
Announcement: Saturday Jan 25th, watch JT at the East Coast Championships here or follow real time results.
