5/25/2015 – Memorial Day
Closed!
—We will be over at CrossFit Kazam doing the hero WOD “Murph” today! Thank you to all of those who serve and protect our country. Happy Memorial Day!
Blog
5/23/2015 – WOD
Conditioning
For Time
100 Wall Balls 30/20#
75 Burpees
50 OH DB walking Lunges 70/45#
25 DB Alternating Snatches 70/45#
800m Run
WOD Notes: TD = 20-25 minutes. WB is 10ft for Rx’d.
5/22/2015 – WOD
Strength
Front Squat – 15 Min to Work up to a new 1 RM
Conditioning
Make-Up/Skill Day!
Reminder: CF Rage is closed Sunday May 24th & Monday May 25th.
5/21/2015 – WOD
Strength
a) Bench Press – Work up to a 1RM, then do 4×3 (heavy)
b) Strict C2B Pull-ups – 4×8
Conditioning
6 Rounds (interval style)
5 Ring Muscle-Ups
12 KB Swings 70/53#
10 Burpee Box Jump Overs 24/20″
—Rest 1 minute between rounds
WOD Notes: Each round should be between 1-2 minutes (95% effort each round). Scaling for MU are 2-3 each round or 8 GI Janes. KB Swings should be unbroken every round.
5/20/2015 – WOD
Strength
Clean – 15 Min to Work up to a 1RM (full clean)
Conditioning
5 Rounds For Time
3 Squat Clean (76% of 1RM)
15 T2B
Run 400m
WOD Notes: TD = 15-20 minutes. Scaling for T2B is 30 sit-ups each round.
5/19/2015 – WOD
Strength
Snatch – 15 Min To Work up to a 1RM
—Beginners will stay light & work on technique
Conditioning
12 Min AMRAP
7 Push Jerk 165/105#
1 Rope Climb 20ft
40 Double Unders
WOD Notes: TD = 5-8 rounds. PJ weight is 55% of 1RM (should be able to do all 8 reps unbroken each round). You may scale RC to 15 ft or do 1 lap sled pull with arms only or 7 Strict Pull-ups each round. Scaling for DU is 80 singles. Score = total reps. 
4pm class warming up
5/18/2015 – WOD
Strength
Back Squat – 15 Min to work up to a 1RM
Conditioning
For Time
50 Bar Facing Burpees
30 Back Squats 205/125#
1K Row
WOD Notes: BS weight should be around 50% of 1RM. Goal should be to do them unbroken. TD = 9-14 minutes 
5/15/2015 – WOD
Strength
Front Squat – 8×2 (pause) all sets heavier than last week. 1×10 @ 65-70% (pause)
Conditioning
Make-Up Day!
5/14/2015 – WOD
Strength
Bench Press – 6×4 (all 6 sets should be heavy)
Conditioning
“2015 Regional WOD #6″
5 Rounds For Time
25 Cal Row
16 C2B Pull-ups
9 Strict HSPU (4.5/3” deficit)
WOD Notes: You may scale pull-ups to chin over bar or to 8 reps each round. Scaling for HSPU are no deficit, but no kipping.
Announcement: The 7pm class today is Open Gym. Normal Schedule 4,5,6pm.
5/13/2015 – WOD
Strength
Snatch – 7×1 @ 90%
—Goal is no misses. Do 1 set about every 90 sec
Conditioning
For Time
40 Wall Balls 30/20#
25 T2B
400m Sled Drag 90/45#
25 T2B
40 Wall Balls
Assistance
3×8 reps Snatch Grip RDL @ 115% of Snatch
WOD Notes: TD = 11-16 minutes. WB height RX’d is 10ft for men & women. You must pull sled until it is even with the Alderfer’s Eggs Sign. Try to move the entire time during the sled drag even if you have to walk all of it.
Tighe – Snatch Grip RDL’s