“Bringing Hope Home Fundraiser”
20 Min AMRAP
10 Goblet Squats 70/53lb
10 KB Swings 70/53lb
10 Burpees
Run 250m
WOD Notes: Opening remarks about event will take place right before the 9am and 10am classes, so make sure you arrive early!
Strength
Front Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 5×1 (90-100%), 1xME (80%)
—Work up to heavy 1RM for the day, then 1xME (80%)
Conditioning
100 Slam Balls For Time 35/25lb
*Top of every minute do 7 T2B
Assistance
Heavy Prowler Pushes – Work up to a max load for 1 lap (length of Rage)
WOD Notes: The WOD starts with 7 T2B. This should be approached as a long sprint (3-5 min). The slam balls should be lighter than you are normally used to, since I want you to be repping these out quickly! You must scale reps to a number that you can do unbroken on the T2B.
Reminder: This Saturday (April 26th), is the Bringing Hope Home Fundraiser. We will follow a normal class schedule. Let’s try and get as many people possible to participate and donate for a great cause. You may bring cash/check to Rage on Saturday or donate by clicking on the link above!
Rage Tanks $23 – Please order by Saturday!
Joe – Killing this WOD!
Strength
Bench Press – 5×5 @ 80%+
—Pause at the bottom of each rep
Conditioning
3 Rounds For Time
2 Rope Climbs 20′
20 DB Snatches 80/45lb
30 Wall Balls 20/14lb
WOD Notes: Scaling for 1 RC is 1 lap sled pull 145-190# (arms only), so you would do 2 laps each round or 20 pull-ups each round if you missed yesterdays wod. No heavy WB today, since I want you guys to be able to keep moving through these reps quickly. Rx’d is the black line (10 ft) for men & women.
Reminder: This Saturday (April 26th), is the Bringing Hope Home Fundraiser. We will follow a normal class schedule. Let’s try and get as many people possible to participate and donate for a great cause. You may bring cash/check to Rage on Saturday or donate by clicking on the link above!
Rage Tanks $23 – Please order by Saturday!
Bill pulling the sled!
Strength
Clean n Jerk – 1 EMOM for 10 Minutes @ 80%+
—Climb in weight as you go & squat clean is preferred
Conditioning
For Time
10 Clean n Jerk 185/115lb
20 Burpee Box Jumps 24/20″
30 Pull-ups
800m Run
30 Pull-ups
20 Burpee Box Jumps 24/20″
10 Clean n Jerk 185/115lb
WOD Notes: CnJ weight is about 60% of your 1RM.
Reminder: This Saturday (April 26th), is the Bringing Hope Home Fundraiser. We will follow a normal class schedule. Let’s try and get as many people possible to participate and donate for a great cause. You may bring cash/check to Rage on Saturday or donate by clicking on the link above!
Strength
EMOM For 10 Minutes
ODD = 3 Shoulder Press @ 80-85%
EVEN = 6 Bent-over BB Rows (heavy, but keep back angle constant)
Conditioning
“Masters Qualifier WOD #3”
3 Rounds For Time
50 Cal Row
15 HSPU
50 Double Unders
WOD Notes: Scaling for HSPU are 15 Push Press @ 60% 1RM. Scaling for DU is 125 singles / 25 DU.
Reminder: This Saturday (April 26th), is the Bringing Hope Home Fundraiser. We will follow a normal class schedule. Let’s try and get as many people possible to participate and donate for a great cause. You may bring cash/check to Rage on Saturday or donate by clicking on the link above!
What are they doing?
Strength
Back Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 5×1 (90-100%)
—Follow sets & work up to heavy 1RM for the day
Conditioning
For Time
50 Back Squats (bodyweight) or use 50% 1RM
*Top of every minute do 6 burpees
—Rest 5 minutes
800m Run For Time
Midline
4×20 Sit-ups (weighted)
WOD Notes: No racks are allowed. The WOD starts with 6 burpees. You may scale the burpees to 3-4 each round if necessary.
Reminder: This Saturday (April 26th), is the Bringing Hope Home Fundraiser. We will follow a normal class schedule. Let’s try and get as many people possible to participate and donate for a great cause. You may bring cash/check to Rage on Saturday or donate by clicking on the link above!
Conditioning
6 Rounds For Time
10 Wall Balls 40/25lb (use slam ball)
10 Burpee over Bar
10 Slam Balls 40/25lb
Run 250m
WOD Notes: WB height is the black line for men & gray line for women. Use the slam ball for both the wall ball & slam balls.
Announcement: Good luck to Joan & Diana who are competing in the Festivus Games today @ CF South Philly!
It’s a squat party!
Strength
Front Squat – 5×3 (work up to a heavy 3RM)
—all 5 sets should be at 85% or higher
Conditioning
5 Rounds (each round is 95%+ effort)
8 DB Snatch 100/60lb
8 Burpees
2 Laps Prowler Push 300/200lb
—Rest until you are fully recovered between rounds
WOD Notes: DB Snatch weight is a little heavier than you normally use. The prowler push is 2x the length of Rage. You may also make-up a WOD that you missed earlier in the week instead.
Announcement: Masters WOD’s have been announced and HQ is not messing around! Good luck to Kurt, Jenny K, Chris, Candy, and Bonnie these next 4 days! The top 20 in each age group earn a trip to the CrossFit Games in July!
Strength
EMOM For 10 Minutes
ODD = Close Grip Bench Press – 5 reps (heavy)
EVEN = Air Dyne – 25 seconds @ 90% effort
Conditioning
15 Min AMRAP
60 KB Swings 70/53lb
50 HR Push-ups
40 Box Jump Overs 24/20″
30 T2B
20 Deadlifts 275/175lb
10 Bar Muscle-Ups
WOD Notes: Deadlift should be no more than 60% of 1RM. Scaling for Bar MU, are jumping Bar MU or banded Bar MU on the pull-up bar near garage door. You will squat down, jump, and pull yourself over the bar. The other scaling option is to do 10 Strict Pull-ups/10 Strict Bar Dips (matador).
Colby – Setting up before lifting
Strength
Clean Complex – EMOM for 10 Min (1 Power Clean + 1 Squat Clean + 1 High Box Jump)
—Start @ 75% of 1RM full clean & add weight as you go. Challenge yourself on height of box jump.
Conditioning
9-7-5-3-1
Squat Cleans 205/125lb
Ring Muscle-Ups
Assistance
3×10 Hip Extensions (barbell behind neck)
WOD Notes: Squat clean weight should be around 65% of your 1RM. Scaling for MU include: Scaling the # of MU to 3-4 each round, 2 rope climbs each round, 10 c2B pull-ups (if you missed tuesdays wod), or 2 Laps of pulling the sled with your arms (outside). If you are close to a MU, you can also do MU attempts.
Andy B. doing Open WOD 14.5
