Strength
Snatch – 2 EMOM for 10 Minutes (Squat Snatch is preferred)
—Start at 80% & work up to a heavy 2 reps. They don’t have to be touch n go.
Conditioning
A) Row 500m ALL OUT for time!
B) 5 Rounds For Time
1 Rope Climb 20′
15 Russian KB Swings (heavy)
10 T2B
WOD Notes: This WOD is really going to tax the grip so be prepared & really try to use legs to climb the rope. Scaling for RC are climbing to 15′ or 3 up/downs.
Strength/Skill
EMOM For 10 Min
ODD = 3 Squat Cleans @ 77%
EVEN = Handstand Walk 50′
—You may hold a handstand against wall for 30 sec or hold plank for 30 sec
Conditioning
15 Min AMRAP
50 Wall Balls 20/14lb
25 Power Cleans 165/105lb
12 Ring Muscle-Ups
WOD Notes: Rx’d for WB is 10′ (black line) & 9′ (red line) for masters 55+. Power clean weight is around 60% 1RM. You can scale MU to 4-8 reps, do 10 MU progressions on the ground (kip & sit through), or do 20 C2B Pull-ups.
Strength
Banded Bench Press – 2 EMOM for 8 Min
—Use 70% of 1RM with purple bands. Focus on moving bar with speed
Conditioning
6 Rounds (each round is 95% effort)
10 DB Snatches 80/45lb
12 HR Push-ups
Run 250m
—Rest 90 sec between rounds
Assistance
Heavy Prowler Pushes 4×60′ (heavy as possible)
WOD Notes: This is an interval style WOD where each round should be at a high intensity (not 100% effort, but close to it—each round should be consistent).
Week 2 of the CrossFit Games Open is in the books! Nice job everyone!
Ryan – Repping out DB Snatches!
Strength
Bulgarian Split Squats – 5×8 (each leg as heavy as possible)
—Elevate back leg on a low box/bench. Hold DB in each hand. Rest 30 seconds between each leg & 2 minutes between sets.
Conditioning
For Time
21 GI Janes
21 Slam Balls 50/35lb
50 Double Unders
15 GI Janes
15 Slam Balls 50/35lb
50 Double Unders
9 GI Janes
9 Slam Balls 50/35lb
50 Double Unders
—Rest 5 minutes
Extra Conditioning
Tabata Row For Total Calories
WOD Notes: Rx’d for GI Janes is using a pullup bar that’s at least 4 inches above reach. Scaling for DU are 125 singles each round.
Open Annoucement: There are many of you who are repeating 14.2 tonight. I would prefer if you do it before the 4pm class or right at 7pm as I’m warming up the 7pm class. I think it will be beneficial if we can group most of you together to create a high energy atmosphere. Rage is doing well as a team so far, so let’s keep this up & RAGE all over 14.2’s face!!
Conditioning
“Open WOD 14.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65/45lb
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65/45lb
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65/45lb
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
SCHEDULE/Heats
8:45am – Standards Meeting
9am – HEAT 1
Teresa Rachel
Jenny K.
Nikki
Jen B.
9:20am – HEAT 2
Andy B.
Diana
9:40am – HEAT 3
Tina M Bryan
Fiorella
Blaire
10am – HEAT 4
Jenn S. Matt
Colby Kristi
Jason Steve
Tarah
10:20am – HEAT 5
Vinny
Candy
Chris
Julie
Strength
Front Squat – 2 EMOM for 10 Minutes
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%
Conditioning
Make-Up Day! You may also work on any skills (C2B pull-ups), extra mobility, etc.
***Open Wod 14.2 has been announced! We will have heats running about every 15 minutes this Saturday starting at 9am.
Strength/Skill
Snatch – 2 EMOM for 10 Minutes (1 High Hang + 1 Full Snatch)
—You may drop bar in between reps
Conditioning
5 Rounds For Time
5 HSPU (8/5″ Deficit)
10 Box Jumps 24/20″
15 Russian KB Swings 70/53lb
1 Rope Climb 20′
WOD Notes: Scaling for HSPU today will be 10 Push-ups (HR) each round. Scaling for rope climbs are 3 up/downs. If you missed yesterday, you can sub 8 C2B pull-ups instead of the 1 rope climb.
***Coach Dan will be performing Open WOD 14.2 tonight at 8pm right after it’s announced, so stop in to cheer him on!
Strength
EMOM For 10 Min
ODD = 2 Deadlifts @ 80%
EVEN = 5 Strict Weighted Pull-ups
—Back off weight if form starts to break down. No kipping for pull-ups
Conditioning
12 Min AMRAP
2 Squat Clean 225/155lb
4 Ring Muscle-Ups
8 Bar Facing Burpees
WOD Notes: Squat clean weight should be around 70-75% 1RM (should be challenging especially during the later part of the WOD). Sub 6 C2B Pull-ups & 6 Ring/Bar Dips each round or you may do banded MU if you are close to getting a MU.
Strength
EMOM For 10 minutes
3 Push Press @ 75% + 3 High Box Jumps (40/30″)
—Bar starts from ground. Step down after each Box Jump if possible
Conditioning
For Time
30 T2B
50 Shoulder to Overhead 115/75lb
1000m Row
—Rest 5 minutes
Tabata: Slam Balls
—Count total reps over the course of 4 minutes
WOD Notes: T2B should be unbroken if possible, however you may have to break up S2O into 2-3 sets max, so choose a weight that will allow for that. The row at the end should be an all out effort, since time domain on this WOD is between 6-10 minutes.
*Amazing job everyone on 14.1. CF Rage saw a lot of great performances these last few days! Let’s make sure to WOD everyday with same intensity as 14.1. Monday-Thursday are the higher volume days where you must show up and give 100% effort (not 110%, haha!).
Strength
Back Squat – 2 EMOM For 10 Min
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%
Conditioning
5 Rounds For Time
15 Wall Balls 20/14lb
12 Burpees
9 Overhead Squat 115/75lb
Midline
4×50 AB Mat Sit-ups (weighted)
WOD Notes: Rx’d for WB is 10′ for both men & women. You may scale to gray or red line if necessary. OHS weight should be light enough to where you can do 9 reps unbroken easily every round. You may sub front squats (40%) for OHS if necessary.
***Remember to submit scores by 8pm monday, so they can be validated!
