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11/13/2014 – WOD

Strength
BB Complex – (1 Clean + 1 Push Jerk + 1 Split Jerk) – 1 every 90 sec for 9 Minutes @ 85%+
—7 total lifts. Should be a full clean

Conditioning
3 Rounds For Time
6 Power Cleans 205/125lb
1 Legless Rope Climb 15ft
8 Front Rack Lunges 205/125lb
1 Rope Climb 20ft
6 Push Jerks 205/125lb

WOD Notes: BB weight is about 70% of your 1RM Power Clean. Use the same weight for all 3 movements. You may scale legless by using your legs or if you can’t do a RC you may do 3 up/downs.

Announcement: There will only be a 10am class this Saturday due to the Lumber Games @ Paul Bunyan CF.

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11/12/2014 – WOD

Strength
Deadlift – 15 Min To Work up to a new 1RM
—Focus on driving through the floor, while staying tight

Conditioning
10 Min AMRAP
30 Double Unders
10 T2B
3 Hang Squat Clean 185/115lb

Assistance
4×8 Romanian Deadlifts @ 60% of 1RM DL – (use straps)

WOD Notes: Scaling for DU is 70 singles. Scaling for T2B are hanging knee raises/sit-ups. HSC weight is 60% of 1RM full clean. Score is total reps. Each round is 43 reps no matter whether you’re scaling or not.

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Saturday crew at the Rally in the Valley!

11/11/2014 – WOD

Strength
Bench Press – 5×5 @ 85%
—Week 3. Little heavier than last week

Conditioning
For Time
21 HSPU (no deficit)
21 Pull-ups
250m Run
15 HSPU (4/2″ deficit)
15 C2B Pull-ups
400m Run
9 Strict HSPU (4/2″ deficit)
9 Strict C2B Pull-ups
800m Run

Midline
Accumulate 2 minutes in an L-Sit (legs straight out or bent)

WOD Notes: 1st rd = 45lb plate surrounding an abmat. 2nd & 3rd rd = 2 45lb plates surrounding an abmat. You may scale the deficit as needed or you may do DB Push Presses all 3 rounds with the same weight. You may kip the pull-ups on the 1st & 2nd round.

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Coach Jordy taking 1st place at Rally In The Valley!

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11/10/2014 – WOD

Strength
Back Squat – 5×3 @ 87.5%
—Week 2. Slightly heavier than last week

Conditioning
For Time
1000m Row
30 Overhead Squats 155/105lb
50 Burpees

WOD Notes: OHS should be done less than 3 sets, so use 50% or less of your max OHS. You may scale to front squats if mobility is an issue.

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11/8/2014 – WOD

Strength
Bench Press – 5×5 @ 82.5%
—Week 2. Same as Tuesday

Conditioning
15 Min AMRAP
10 GI Janes
1 Rope Climb 20ft
5 BB Complex (1 Pwr clean + 1 Front Squat + 2 Lunges) 185/115lb

WOD Notes: BB complex weight should be 55% of 1RM Front Squat. Scaling for RC are 3 up/downs. Scaling for GI Janes are burpees.

Reminder: 10am class only!! No OPEN GYM!

11/7/2014 – WOD

Strength
Back Squat – 5×3 @ 85%
—Same as Monday. Should be slightly heavier than your last week of 5×5.

Conditioning
5 Rounds
1 Lap Prowler Push 500/345lb
8 DB Snatches (alternating) 80/45lb
10 T2B
12 Cal Ski Erg
—Rest 2 minutes between rounds

WOD Notes: You should only be doing this WOD, if you have been in everyday this week. You may make up any other WOD you missed.

Announcement– Saturday 11/8 – There is a 10am class only! No Open Gym!

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Rage journals available for $20

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11/6/2014 – WOD

Strength
Snatch – 20 Min to Work up to a 1RM
—Doesn’t have to be a PR

Conditioning
For Time
50 Double Unders
4 Pull-ups weighted 45/15lb DB
40 Double Unders
4 Pull-ups
30 Double Unders
4 Pull-ups
20 Double Unders
4 Pull-ups
10 Double Unders
4 Pull-ups
—Rest 2 minutes
30 Slam Balls 50/35lb
Row 1000m

WOD Notes: Scaling for DU are 2x the amount. You may scale pull-ups to strict C2B or Chin over bar with no weight. If you can’t do an unassisted pull-up you may use a band that will challenge you. Write down 2 separate scores for each WOD.

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11/5/2014 – WOD

Strength
Clean n Jerk – Work up to a heavy 1RM
—Beginners will stay light & work on technique

Conditioning
For Time
21 Power Cleans 185/115lb
25 Wall Balls 20/14lb
15 Push Jerk 185/115lb
25 Wall Balls 20/14lb
9 Clean n Jerk 185/115lb
25 Wall Balls 20/14lb

WOD Notes: PC weight is 65% of 1RM. Rx’d for WB is to the black Line for Men & Women, but you may scale as needed.

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Steve S – Post WOD

11/4/2014 – WOD

Strength
Bench Press – 5×5 @ 82.5%
—Use a little heavier than last week

Conditioning
4 Rounds For Time
25 Burpees
25 KB Swings 70/53lb
Run 400m

WOD Notes: The KB swings should be unbroken almost every round so choose a weight to where you can keep moving throughout.

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Dan doing some accessory work

11/3/2014 – WOD

Strength
Back Squat – 5×3 @ 85%
—Weight should be slightly heavier than your last week of 5×5

Conditioning
5 Rounds
4 Thrusters 205/125lb
12 Box Jump Overs 24/20″
Row 300m
—Rest 90 sec between Rds

WOD Notes: Each round is 95%+ effort. Thrusters should be heavy each round, but not a 4 rep max. For the strength, some of you will be maxing out if you are a week behind.

Reminder
1) Old Rage Sweatshirts are $30
2) Rage T-Shirts are $20
3) Mil Spec Jump Ropes are $35

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Blaire, Nicole, Nina