1/27/2017 – WOD
Strength
Front Squat – 20 Min to work up to a new 1RM
Conditioning
Make-up/Skill Day!
Blog
1/26/2017 – WOD
Strength
Snatch (full) – 20 min to work up to a new 1RM
Conditioning
5 Rounds (interval style)
10 Overhead Squats 155/105#
50 Double Unders
30/25 Cal Bike
—Rest 2 minutes between rounds
WOD Notes: TD = 90 sec-2:15 min / round. OHS should be unbroken every round (55% of 1RM) & they should get difficult by the 4th round. DU scale = 20-25 DU or 80 singles. The bike should be 100% ALL OUT! You may row 25/20 cal for large classes. Subtract 8 min from your total time.
Autumn looking comfortable in the bottom of OHS!
1/25/2017 – WOD
Strength
Clean n Jerk (full) – 20 min to work up to a new 1RM
Conditioning
3 Rounds For Time
10 Dball over Shoulder 150/100#
20 C2B Pull-ups
400m Run
—Rest 2 minutes
3 Min AMRAP of Ring Muscle-ups (sub: GI Janes)
WOD Notes: TD = 11-17 minutes (20 min cap). C2b scale = chin over bar or 12-15 c2b. Keep in mind that the Open will have C2B. The 5:30am & 8am classes may bike or row 35/30 calories if it is too cold to run outside.
Brent – Team Black Mamba
1/24/2017 – WOD
Strength
Bench Press – Work up to a new 1RM, then do 2 sets ME @ 65%
Conditioning
For Time
50/45 Cal Row
40 Bar Facing Burpees
30 Hang Power Cleans 185/125#
40 Bar Facing Burpees
50/45 Cal Row
WOD Notes: 13-19 min (21 min cap). HPC = 65% of HPC max. You must jump and land on 2 feet for the bar facing burpees.
Announcement
1) EarthFed Muscle Protein (Vanilla & Chocolate) is back in stock for $40
2) CF Rage Sweatshirts – $50
1/23/2017 – WOD
Strength
Back Squat – 20 min to work up to a new 1RM
Conditioning
5 Rounds For Time
18 T2B
15 Thrusters 95/65#
12 Power Snatches 95/65#
WOD Notes: TD = 12-18 min (20 min cap). T2B scale = Do 10-15 reps or 18 knee above hips. Barbell weight should be light. You should be able to do thrusters in 1-2 sets every round. Power snatches should feel very light as well to where you can touch n go majority of reps.
Announcement
1) EarthFed Muscle Protein (Vanilla & Chocolate) is back in stock for $40
2) CF Rage Sweatshirts – $50
Julie ripping through thrusters!
1/22/2017 – WOD
12-2pm: T2B & Rope Climb Skills Clinic
—the first 45 min will focus on T2B. The remainder of time will be Rope Climbs.
1/21/2017 – WOD
Conditioning
Complete with a partner for time
10 Rope Climbs 20ft
40 Dball Over Shoulder 150/100
80 Hang Squat Cleans 135/95#
120 Cal Row
160 Burpees
WOD Notes: TD = 20-27 min. You may split reps anyway you’d like with your partner. Try to partner up with someone who can use the same weights as you. RC scale = climb to 15ft or do 2 up/downs per RC. If you don’t want to partner up with someone, you will cut everything in half. HSC should be less than 50% of your max & you should be doing 5 reps at a time before switching.
Reminder: Gymnastic Skills Clinic #2 is tomorrow from 12-2pm. T2B & Rope Climbs will be covered. Cost = Free for Rage members, $10 for Non-Members.
1/20/2017 – WOD
Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100% (week 6)
—Then unrack your goal weight for 15-20 sec. If you feel strong, go for a new PR, if not wait until Monday.
Conditioning
Make-up/Skill Day!
Reminder: Gymnastic Skills Clinic #2 is this Sunday from 12-2pm. T2B & Rope Climbs will be covered. Cost = Free for Rage members, $10 for Non-Members.
1/19/2017 – WOD
Strength
Snatch (full) – 7×1 @ 75-95%
Conditioning
For Time
50 Wall Balls 30/20# To 10/9ft
25 DB Snatches (alternating) 70/45#
1000m Run
25 DB Snatches (alternating) 70/45#
50 Wall Balls 30/20# To 10/9ft
WOD Notes: TD = 13-19 min. Choose a WB where you can do sets of 10-15 reps at a time. Focus on good squats and hitting your targets! The run will be 4x250m (firehydrant and back 4x). If you running isn’t an option for you, you will Row 1000m or bike 1 mile. DB Snatches should be light!
1/18/2017 – WOD
Strength
Clean n Jerk – 5 reps @ 85-95%
—Work up to a little heavier than last week
Conditioning (20 min cap)
2 Rounds For Time
10 Ring Muscle-Ups
30 Push Jerks 145/100#
1000m Row
WOD Notes: TD = 13-20 min. You may do bar mu instead. MU scale (1) = 15 C2B + 10-15 dips. MU scale (2) = 20 Burpees + 20 jumping pull-ups. PJ weight should be less than 50%, so you should be able to get them done in 2 sets.
