Strength
Back Squat – 5×5 @ 85% (week 3)
—Use a little heavier than last week
Conditioning
27-21-15-9
Burpee Box Jump Over 24/20″
Row (calories)
WOD Notes: TD = 9-16 minutes. You may face the box or jump over laterally.
Schedule This Week
Monday-Wednesday = Normal
Thursday = Open Gym 9am-3pm
Friday = Closed
12 Days of Christmas Challenge – Day 8
Max Set of Ring Muscle-Ups —Winner gets FitAid
***Congrats to Jeff & Nicole who hit 212 & 150 Double Unders on Saturday! 
Conditioning
“Rage 2015 – 12 Days of Christmas”
1 Muscle-Up
2 Power Snatches 135/95#
3 Thrusters 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Deadlifts 135/95#
7 C2B Pull-ups
8 Burpees
9 T2B
10 Wall Balls 30/20#
11 Box Jumps 30/24″
12 400m Run
WOD Notes: TD = 20-30 minutes. MU scale = 1 Gi gane.
12 Days of Christmas Challenge – Day 6
Max set of unbroken Double Unders —Winner gets Fuel For Fire
12 Days of Christmas Crew!
Strength
Back Squat – 5×5 @ 82.5%
—Use same weight as monday
Conditioning
Make-up/Skill Day!
12 Days of Christmas Challenge – Day 5
1 Mile Air Dyne For Time – Before starting, you must guess what your time will be. Closest person to guess their time wins. Record 1 mile time & the # of seconds you were off. Winner gets a Fuel For Fire!
***Congrats to Matt (1:19.8) & Teresa (1:43.8) on having the fastest 500m row times!
Strength
Power Snatch + Hang Power Snatch + Full Snatch – 5 sets @ 75-85%
—You may drop bar after 2nd rep & reset
Conditioning
12 Min AMRAP
20 KB Swings 70/53#
2 Rope Climbs 20ft
75 Double Unders
WOD Notes: TD = 3-5 rounds. RC scale = 6 up/downs or 10 cal ski erg. DU scale = 150 singles.
12 Days of Christmas Challenge – Day 4
500m Row For Time – Winner gets a Fuel For Fire
***Congrats to Lauren & Shayne on winning yesterdays challenge!
Strength
Power Clean + Hang Power Clean + Full Clean + Split Jerk – 5 sets @ 75-85% of CnJ
—You may drop bar after hang power clean.
Conditioning
6 Rounds For Time
5 Clean n Jerk 205/135#
10 C2B Pull-ups
Run 300m
WOD Notes: TD = 15-22 minutes. CnJ weight = 65% of 1RM. You don’t have to squat them. C2B scale = chin over bar. The Run is to the “Marcor” Sign (before fire hydrant), then down to the stop sign on Lucon Rd then back in to Rage.
12 Days of Christmas Challenge – Day 3
2 attempts to throw/bounce lacrosse ball into 24″ plyo box
—Throw will be under pull-up rig. Box will be upside down past the edge platforms. Free FitAid for anyone who makes it in.
***Congrats to Ross on completing 30 cals on ski erg in only 47 seconds.
Strength
Push Press – Work up to a 1RM, then do 4×5 @ 80-85%
Conditioning
5 Rounds For Time
20 Wall Balls 30/20#
10 Deadlifts 255/165#
Midline
10 sets: Plank 30 sec on / 30 sec off (80/45#)
WOD Notes: TD = 8-13 minutes. WB weight is the normal “heavy” ball (men & women = 10ft RX). DL weight = 55% of 1RM. You should be able to do majority of reps touch n go or you can do quick singles.
12 Days of Christmas Challenge – Day 2
30 Cal Ski Erg For Time —-Free FitAid for fastest time
***Congrats to Mike Fretz for winning the Day 1 challenge with 22 wall balls @ 30#!
Strength
Back Squat – 5×5 @ 82.5% (week 2)
—Go a little heavier than last week
Conditioning
For Time
40 Burpees
15 Power Snatches 155/105#
Row 1600m
15 Power Snatches 155/105#
40 Burpees
WOD Notes: TD = 15-22 minutes. PS weight = 65-70% of 1RM PS. I would recommend doing majority of the reps singles on the snatches, instead of linking them. Remember that the plates touching the ground MUST weigh more than the barbell, so when in doubt use a 15# bar.
12 Days of Christmas Challenge – Day 1
1 Min AMRAP Wall Balls 50/35# slam ball to 10/9ft
—Winner of challenge gets a FitAid
Announcement: Congrats to Dianne, Gwen, & Matt S on their performances during the Pull-up Challenge!
Dianne – Went from 7-12 Strict Pull-ups
Gwen – Went from 0 to 3 Strict Pull-ups
Matt – Went from 11 to 16 Strict Pull-ups
Conditioning
3 Rounds For Time
15 Thrusters 135/95#
15 Burpee Box Jump Overs 24/20″
Run 600m
WOD Notes: TD = 15-21 minutes. Thrusters should be unbroken first round then broken up the 2nd 2 rounds (heavier than open style thrusters). You may do burpee box jump overs laterally or facing box. The 600n Run is past the “Eggs Sign” as you go around corner there is a blue line on the road/sidewalk.
Reminder: If you didn’t Re-test the max Pull-ups you must do that today.
Strength
Back Squat – 5×5 @ 80% (week 1)
—Use same weight as Monday
Conditioning
Make-up/Skill Day!
Reminder: If you didn’t RE-test your max pull-ups make sure to do it today or Saturday. Winners will be announced next week!
Strength
3 Position Snatch – (floor + below knee + above knee)
—5 sets @ 80-90%
Conditioning
5 Rounds For Time
40 Double Unders
12 DB Snatches (alternating) 80/50#
8 Strict HSPU
—Rest 3 minutes
20 Ring Muscle-Ups For Time (sub: 20 GI Janes or 500m Row)
WOD Notes: TD = 8-14 minutes. DU scale = 80 singles. HSPU are no deficit & you may scale them by kipping them or you can do 8 DB Push Presses or barbell (65%) if there aren’t enough DB.
