Author Archives: jordy

5/6/2013 – WOD

Strength
Back Squat 1×5 (75%), 1×3 (80%), 5×1 (Work up to 1RM), 1×2 (95%)

Conditioning
5 Rounds For Time (Each Round is ALL OUT!)
4 Bear Complex 165/105lb
250m Run
—Rest 2 minutes between rounds

WOD Notes: This is an anaerobic threshold WOD that’s designed to have a high power output, so make sure not to hold back on any of the rounds & go fast! Bear Complex should be relatively heavy for this WOD, but pick a weight where you can string 4 in a row without dropping the barbell.

Lots of PR’s tonight on the back squats!

5/4/2013 – WOD

“Mini-Rager”

1) Clean n Jerk Ladder – Women’s weight starts @ 45lb. Men’s weight starts @ 95lb. You will have 50 seconds to complete the lift and 10 seconds to transition to the next barbell. Weights will increase by 10lb. Score is your highest successful lift.
—Rest 5 minutes
2) 10 Min AMRAP
5 Strict Pull-ups (no kipping)
10 Thrusters 95/65lb
15 Burpees
—Rest 10 Minutes
3) 1 Mile Run For Time

WOD Notes: This workout will simulate what kinds of WOD’s you would see in a competition. Each one will test a different component of fitness. Your ranking is the sum of your 3 places. For example, 1st place in WOD #1, is 1 point. 10th place in WOD #2 is 10 points. 2nd place in WOD #3 is 2 points. Your total score is 13. Let’s have fun with this one and please try to arrive early, so we can get started quickly!

Great job today everyone!

Chris

Tina

5/3/2013 – WOD

Conditioning
10 Power Snatches 155/115lb
1 Rope Climb 20′
8 Power Snatches 155/115lb
1 Rope Climb 20′
6 Power Snatches 155/115lb
1 Rope Climb 20′
4 Power Snatches 155/115lb
1 Rope Climb 20′
2 Power Snatches 155/115lb
1 Rope Climb 20′
*Then immediately following the WOD, you have 15 minutes to find a 2RM Back Squat

WOD Notes: Snatch weight should be 70-75% of your 1RM Power Snatch. Scaling for rope climbs are 5 up/downs or 10 burpees. Your 15 minute clock to find your 2RM Back Squat starts as soon as you finish the WOD, so you may rest as long as you need. You should be able to start at a heavier weight for you first set of back squats and take less sets to establish a 2RM, since you will be nice & warm from the WOD.

5/2/2013 – WOD

Skill
10 Min To Find Max Height Box Jump

Conditioning
“Tabata” – (20 sec work / 10 sec rest for 8 Rounds)
KB Swings 88/53lb
Double Unders
Toes To Bar
Air Dyne (Calories or Miles)
—Rest 30 seconds between movements

WOD Notes: You will do 8 rounds of KB Swings before rotating to double unders. One round is 20 sec of work with 10 sec of rest. After round 8 of each movement, you will rest an extra 30 sec before rotating to next movement. Score is total reps for each movement.

5/1/2013 – WOD

Strength
Deadlift 7×2 (Work up to a 2RM—You may touch & go or reset each rep)

Conditioning
20 Min AMRAP
Run 400m
15 Chest/Bar Pull-ups
20 Wall Balls 20/14lb

Assistance
3×12 Glute/Ham Raises or Hip Extensions

Congrats to Brent for beasting out a 500lb Deadlift! Other PR’s: Erick – 265lb, Elishia – 159lb, Rick – 265lb, Seth – 355lb, Henry – 345lb, Julie – 138lb, Joan – 138lb

4/30/2013 – WOD

Strength
A) Push Jerk/Split Jerk 1×3 (70%), 1×2 (80%), 5×1 (Find a new 1RM)
B) Shoulder Press 4×3 (Heavy)

Conditioning
15 Min AMRAP
6 Hang Power Clean 165/115lb
3 Push Press 165/115lb
9 Bar Facing Burpees

WOD Notes: The weight for the HPC and PP (will be the same weight) should be 60% of 1RM HPC or 65% of 1RM Push Press. Rx’d for the bar facing burpees is jumping over the bar. The goal is to do the HPC and PP unbroken each round so you may need to rest extra after the burpees. Coach E. Hill will be running the 7pm class.

Reminder: CFRage one year anniversary celebration is May 18th! Please keep spreading the word!

Lots of PR’s again tonight. Keep up the great work everyone!

4/29/2013 – WOD

Strength
Back Squat 4×6 (80% of 1RM)

Conditioning
3x1000m Row (all out!)
—Rest 3-5 minutes between efforts
*If time remains at the end of class, work on any GOATS you want to improve.

Midline
3×12 Tempo GHD Sit-ups or 4×25 Weighted Sit-ups (Heavy)

Lots of PR’s tonight on the Rows! Nice job everyone!!

4/27/2013 – WOD

4 Rounds For Time
8 Hang Squat Clean 185/115lb
400 Run
—Rest 3 Minutes
50 Burpees
1000m Row

WOD Notes: Record 2 separate times for the 1st and 2nd WOD. Both WOD’s should be all out efforts! Hang Squat Clean weight should be 65% of 1RM. Remember CF Rage one year anniversary celebration is May 18th!

Congrats to Kyle on his 235lb PR clean and 200lb Clean n Jerk! Look at Shayne in background, haha!

Congrats to Shayne on his 165lb OHS!

4/26/2013 – WOD

Strength/Skill
EMOM For 10 Min (1 Power Snatch + 1 Hang Power Snatch) *Do Full Snatch if mobility allows for it
2 @ 75%, 2 @ 80%, 4 @ 85%, 2 @ 90%

Conditioning
12 Min AMRAP
5 Power Snatch 135/95lb
10 Behind Neck BB Walking Lunges 135/95lb
15 Ab Mat Sit-ups
***1 Rope Climb 20′ every 3 minutes.

WOD Notes: The WOD starts with 1 rope climb and y0u must do 1 rope climb at the 12 min mark as well (5 total rope climbs). Power Snatch weight is 65% of your 1RM Power Snatch. On the 5th power snatch every round, try to go right into the walking lunges, without dropping the barbell. Scaling for Rope climbs are 5 up/downs or 10 Burpees.

4/25/2013 – WOD

Strength
Bench Press 5×3 (Heavy)

Conditioning
10 Min AMRAP
10 Ring Push-ups (odd rd), 10 Burpees (even rd)
10 Toes To Bar
20 Double Unders
—Rest 3 minutes
3x (1 min AMRAP of tire flips)

Announcement: May 18th is the one year anniversary party! There have been numerous accomplishments the past few weeks at Rage, whether it would be weight loss, PR on a lift, or learning a new skill. It’s amazing to see how well everyone is progressing each week, I’m so proud to have the best members ever! Keep up the great work Ragers!

Congrats to Joan for doing first WOD “Helen” Rx’d!!!