Blog

10/14/2014 – WOD

Strength
Hang Power Clean + Jerk – 7×1
—All 7 sets at 85% of Jerk or higher. Work up to a heavy 1RM (not max)

Conditioning
“Rally In The Valley” – WOD #5
6 Min AMRAP
5 C2B pull-ups
2 DB snatches 55/35lb
5 C2B pullups
4 DB snatches
5 C2B pull-ups
6 DB snatches
5 C2B pull-ups
8 DB snatches
5 C2B pullups
10 DB snatches
—Rest 2 minutes
Run 800m
30 GI Janes

WOD Notes: DB Weight is supposed to be lighter than you normally use, since the goal of this workout is to keep you moving the whole time, however if you use 70/45lb it will be Rx+. You may scale pull-ups to chin over bar if C2B will slow you down too much. If you complete the round of 10 DB snatches you go back to the beginning of the ladder and start over back up the ladder. Score is total reps. Each round is 55 reps.

10/13/2014 – WOD

Strength
Back Squat – 5×5 @ 9o%
—Week 5. Use slightly heavier weight than last week

Conditioning
50 Overhead Squats For Time 135/95lb
*Top of every minute do 5 bar facing burpees

Assistance
Tabata Air Dyne (effort based – don’t worry about calories/distance)

WOD Notes: The WOD starts with 5 bar facing burpees. There is a 12 minute time cap for this WOD, so choose a weight (less than 50% of your OHS max) where you can complete this under 10 minutes. You may scale to front squats (50% of 1RM), if overhead mobility is a factor.

Announcement: Congrats to Dan Juchniewicz & Nicole Page on getting married this past weekend! We are so lucky to have you both as Ragers! Enjoy your Honeymoon in Florida!

Nicole & Dan

10/11/2014 – WOD

Strength/Skill
Snatch – 10 Min to Warm-up to 80% with good technique

Conditioning
A) “Wodapooloza WOD #3 qualifer”
10 Min AMRAP: 21-15-9-6-3
Snatch (any style)
T2B
*If you finish under 10 minutes, it’s max T2B in remaining time
B) At the 10 minute mark, go right into 5 minute AMRAP of Burpees

WOD Notes: Men’s weights by round: 95/135/165/185/205 Women’s weights: 65/85/105/115/125. You may use 2-3 different sets of weights if you don’t want to deal with switching weights on/off or if your max isn’t that high.

10/10/2014 – WOD

Strength
Back Squat – 5×5 @ 87.5%
—Week 4. Use same weight as Monday

Conditioning
Make-up Day! If you didn’t miss a day this week you can do a 400m Sled Drag (bodyweight) for time. Put the exact weight on the sled, so don’t take into a account the weight of the sled. If you just want to squat and work on any skills you want to improve that is also fine.

Announcements
1) CF Kids Class is this Sunday 10/12 @ 4pm. Please let me know if you have kids who are interested.
2) 2014 Rage Sweatshirts are available for $30 ($10 discount)
3) Rage Men’s Shirts/ Women’s Tanks are $20

10/9/2014 – WOD

Strength
Bench Press – 5×3 @ 87%+

Conditioning
5 Rounds For Time
40 Double Unders
10 C2B Pull-ups
—Rest 3 minutes
5 Rounds For Time
10 Slam Balls 50/35lb
1 Rope Climb 20ft

WOD Notes: Scaling for DU are 100 singles. You may scale C2B to chin over bar, but no scaling reps today. Scaling for RC are 3 up/downs or 1 lap sled pull with arms only. Record 2 separate times for each WOD.

Announcements
1) CF Kids Class is this Sunday 10/12 @ 4pm. Please let me know if you have kids who are interested.
2) 2014 Rage Sweatshirts are available for $30 ($10 discount)
3) Rage Men’s Shirts/ Women’s Tanks are $20

10/8/2014 – WOD

Strength
Clean (full) – 1 EMOM For 10 Minutes
—Start at 75% & work up to a heavy (not max) single

Conditioning
For Time
Run 800m
20 Front Squats 225/155lb
Run 400m
20 Deadlifts 315/205lb
Run 800m

Assistance
4×10 GHD Back Extensions (weighted)

WOD Notes: FS & DL weight should be 65-70% of each 1RM. You should have to break up the front squats 1-2 times. Make sure to have weights ready for an easy transition to the DL.

7pm doing Manmakers!

10/7/2014 – WOD

Strength
Jerk (from rack) – 5×3 @ 80%+
—Work up to a 3RM. You may split or power jerk.

Conditioning
3 Rounds For Time
10 Power Cleans 225/135lb
20 HSPU
40 Cal Row
—Rest 3 minutes between rounds

WOD Notes: Each round is supposed to be 90%+ effort. PC weight is 76% of 1RM PC. There is no deficit for HSPU. Scaling for HSPU are 20 push press @ 50% of 1RM Push Press. We will have to run a 2nd heat 3 minutes later to account for the rowers, so pick a partner that’s similar in ability.

10/6/2014- WOD

Strength
Back Squat – 5×5 @ 87.5%
—Week 4. Use slightly heavier than last wk

Conditioning
21-15-9
Thrusters 135/95lb
Burpee Box Jump Overs 24/20″
—Rest 2 minutes
10 ManMakers For Time (you choose DB weight)

WOD Notes: Thruster weight should be heavy enough to where you break it up on the 1st & 2nd set once. Manmaker = 1 push-up + 1 row with arm (r) + 1 row with arm (L) + 1 squat clean n jerk. Recommended weights are 45/30lb DB, but try to maintain a quick speed to where you can finish in under 3 minutes. Record 2 separate times for each WOD.

Ragers at the Kyle Pagerly 5K Run!

10/4/2014 – WOD

Conditioning
Complete Chipper For Time
200 Double Unders
100 Cal Row
75 Burpees
50 KB Swings 70/53lb
25 T2B
10 Power Snatches 165/105lb

WOD Notes: Half of the class can start at the bottom of the WOD and work there way up if classes are large. Power snatch weight is 75% of 1RM power snatch. Scaling for DU is 400 singles.

Bonnie finishing power snatch

10/3/2014 – WOD

Strength
Back Squat – 5×5 @ 85%
—Week 3. Same weight as Monday

Conditioning
Make-Up Day! If you didn’t miss a day this week, use this time to work on any skills that you want to improve. Suggestion for a WOD would be:
6 Rounds
1 Lap Prowler Push (heavy)
150m Ski Erg
—Rest 2 minutes between rounds