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4/18/2017 – WOD

By WOD

Strength
1 Push Press + 2 Push Jerk + 3 Split Jerk – 5 sets (heavier than last wk)
—Use rack. Go as heavy as possible for the 1 PP & use same weight for all 5 sets.

Conditioning
For Time
30 Deadlift 225/155# (50%)
20 Strict HSPU
Run 400m
20 Deadlift 275/185# (60%)
16 Strict HSPU
Run 600m
10 Deadlift 315/205# (70%)
12 Strict HSPU
Run 800m

Midline
GHD Sit-up Hold – 4 sets ME (hold weight on chest)

WOD Notes: TD = 14-20 min. Set weights up to make transitions quick & smooth (change weights right away before the HSPU each rd). Deadlifts should be touch n go for majority of the reps unless you don’t feel comfortable linking them. Strict HSPU scale = kipping or DB shoulder presses (no push presses). Pick a DB to where you have to break them up into 2 sets every round. The 600m run is to the sewer as you go around the turn past the “egg’s sign”.


Sam P – Split Jerk is coming along!

4/17/2017 – WOD

By WOD

Strength
Back Squat – 4×7 @ 85% (use same weight as last wk)
—Do one set every 3 minutes

Conditioning
3 Rounds For Time
30 Lateral Burpees Over Bar
15 Hang Power Snatches 135/95#
10 Thrusters 135/95#

WOD Notes: TD = 11-17 min (20 min cap). HPS = 62-65% of 1RM PS (you should be able to do them in 2-3 sets). Thrusters should be unbroken each round, so rest a few extra seconds after the HPS, to make sure you do that!

Announcement: Congratulations to Jeff & Julie on welcoming their newborn “Caleb James Troyan” this past weekend!


4/15/2017 – WOD

By WOD

Conditioning
24 Min Running Clock (6 rounds)
Min 1 – 50 Double Unders
Min 2 – 7 DB (45/35#) Burpee Box Step Overs 24/20″
Min 3 – 5 Strict C2B Pull-ups + 10 Burpees
Min 4 – 20/15 Cal Bike (12/7 cal assault)

WOD Notes: The goal is to get the required work done with 15 sec to spare for each movement. Keep in mind, the #’s programmed in this WOD are for the elite/advanced, so think about scaling down the reps for each movement or just do as many as you can in 50-55 sec. With a class of 20 people, 5 people will start at each station & rotate through the same order. Please adjust the seat of the bikes ahead of time, so that you don’t have to waste time changing the height mid workout. I’d recommend scaling the DU if you aren’t proficient at them. You are going to have to move FAST through the 8 DB burpee box step overs in order to get them done in less than 1 min, so please think about scaling them down to 5-6. Strict C2B scale = chin over bar or ring rows. Think about scaling burpees down to 8.

Announcement: Rage will be closed tomorrow for Easter!

4/14/2017 – WOD

By WOD

***5:30am & 8am classes + Open Gym 1-6pm***

Strength
Front Squat – 4×6 @ 85% (use same weight as last wk)
—Do one set every 3 minutes

Conditioning
Make-up/Skill Day!

4/13/2017 – WOD

By WOD

Strength
3 Hang Snatches (above knee) – 1 set every 2 minutes for 10 min
—Start @ 70% & work up to a heavy triple.

Conditioning
4 Rounds (interval style)
(5-8) Ring Muscle-Ups (sub: 10 GI Janes or 10 burpees + 10 ring rows)
25 Wall Balls (unbroken) 20/14# To 10ft
175m Sled Drag 115/70#
—Rest 2 min between rounds

WOD Notes: TD = 2:30-3:30 min / round. Each round is supposed to be an ALL OUT sprint, especially the Sled Drag! If you are proficient as MU, do all 8 reps. If you can’t link MU yet, give yourself 50-60 sec & get as many as possible. I want the sled to be as heavy as possible, while being able to maintain a jog/run. If you end up walking, take weight off the sled & go LIGHTER! The sled drag is 15 yards past the “Marcor Sign” & back to Rage. Subtract 6 min from your total time. 


Brent – 95# trap mash PR!

4/12/2017 – WOD

By WOD

Strength
Clean (full) – 15 min to build to a heavy 5 rep (touch n go is preferred)
—Start @ 65% & build to 85%+ by the end. Do 3-5 working sets.

Conditioning
For Time
15 DBall Over Shoulder 150/100#
40 T2B
75/60 Cal Row
11 DBall Over Shoulder 150/100#
30 T2B
50/40 Cal Row
7 DBall Over Shoulder 150/100#
20 T2B
25/20 Cal Row

WOD Notes: TD = 13-19 min. Larger classes will have to stagger 3-4 min or some athletes can bike the same amount of cals. T2B scale = 40 knee above hips or 40 hollow rocks. Men can scale the dball reps to 12-9-6 if the 150# ball is heavy for you.

BABC has been the busiest class lately!

4/11/2017 – WOD

By WOD

Strength
3 Push Press + 2 Push Jerk + 1 Split Jerk (pause at bottom of dip) – 5 sets (heavy)
—Use rack. Go as heavy as possible for the 3 PP & use same weight for all 5 sets.

Conditioning
5 Rounds For Time
15 Lateral Burpees over Bar
12 Power Cleans 135/95#
9 Thrusters 135/95#

Assistance
GHD Weighted Hip Extensions – 4×12

WOD Notes: TD = 12-18 min (20 min cap). Use same weight for both BB movements. PC should feel light for quick singles & thrusters should feel moderately heavy for 9 reps unbroken.


4/10/2017 – WOD

By WOD

Strength
Back Squat – 4×6 @ 85% (use same weight as last wk)
—Do one set every 3 minutes

Conditioning
4 Rounds For Time
20 KB Swings 70/53#
2 Rope Climbs (1 legless 15ft + 1 w/ legs 20ft)
400m Run (150m backwards / 250m forward)

Midline
Weighted Plank – 10 sets (30 on / 30 off)

WOD Notes: TD = 13-19 min. RC scale = 4 up/downs or 15 ring rows. The run starts off backwards until you get to the firehydrant. Once you reach that point, you may turn around and run forward for the remaining of the 400m.

Announcement: The “CF Rage” App is now available for download in the App Store! You must search for “Cfrage” when you go to download! It’s a very basic app and should be user friendly. There will be additions to the app in the future.


Godfather wearing 2 different knee sleeves!