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4/9/2014 – WOD

Strength/Skill
EMOM For 12 Min
ODD = 2 Squat Snatches @ 80%+
EVEN = 10 UNBROKEN Heavy Wall Balls 30/20lb
—You may scale to power snatches. WB are to black/gray line for men/women.

Conditioning
10 Min AMRAP Ladder
3 DB Snatch 80/45lb
3 Burpees
6 DB Snatch
6 Burpees
9 DB Snatch
9 Burpees
12 DB Snatch
12 Burpees
***Keep climbing the ladder until 10 min is up

WOD Notes: The strength/skill portion will turn into a metcon quickly! Make sure to focus on technique on your snatches. They don’t have to be touch n go. Your score will be total reps for the DB Snatch/Burpee WOD.

4/8/2014 – WOD

Strength
Hang Power Clean – 2 EMOM for 10 Minutes
—Start at 80% & work up to a heavy double or single by the end of the EMOM

Conditioning
6 Rounds For Time
5 Hang Power Cleans 225/135lb
5 Ring Muscle-Ups or 12 C2B Pull-ups
Run 250m (fast)
—Rest 90 sec between rounds

Assistance
A) Ring/Bar Dips 3×8 (weighted for advanced)
B) Sit-ups 4×20 (weighted)

WOD Notes: Each round should be about 95% effort! You should need that 90 seconds of rest each round! HPC weight is about 80% of 1RM. You should be doing MU if you have them, however if 5 is a challenge to do unbroken scale to 3-4 since each round is supposed to be quick!

4/7/2014 – WOD

Strength
Back Squat – Work up to a heavy 2RM, then 2×10 @ 55% for speed.

Conditioning
For Time – “Naughty Jackie”
1000m Row
50 Alternating Pistols (26/18lb KB)
30 GI Janes

WOD Notes: Scaling for pistols are using no weight or 50 OH Lunges with a 45/25lb plate. Bar height should be a few inches above your reach for GI Janes. Time domain for this WOD is 8-12 minutes, so approach this with some intensity!

Fi, Joan, Jenn, Tina, Julie – 15K/5K Run

4/5/2014 – WOD

Conditioning
You must complete the following (in any order) for time
15 Bear Complex 185/115lb
50 T2B
75 KB Swings 70/53lb
1 Mile Run
***It is your choice on how you get the work completed. You can break it up into as many rounds as you want. Let’s see who has the best strategy!

WOD Notes: For the Bear Complex, you must break it up into a power clean, front squat, push jerk, back squat, push jerk. Weight should be moderately heavy (50% of front squat).

4/4/2014 – WOD

Strength
Front Squat – Work up to a heavy 1RM, then do 3×3 @ 90%

Conditioning
5 Rounds For Time
8 Front Rack Lunges 155/105lb
1 Rope Climb 20′
10 Slam Balls 40/25lb

WOD Notes: Lunges should be a little less than 50% of your 1RM front squat. Scaling for RC, are 3 up/downs or 10 burpees.

Announcement: Congratulations to the following CF Rage Masters Competitors who finished in the top 200 worldwide in their age division in the Open. They are invited to compete in the Masters Qualifier April 17-21st.

Kurt Stein – 185th (50-54)
Bonnie Boyles – 44th (60+)
Christina Walters – 185th (50-54)
Candace Shanley – 132nd (60+)
Jenny Koniencki – 72nd (45-49)

4/3/2014 – WOD

Strength
Snatch – Work up to a heavy 1RM
—Full Snatch is preferred. Beginners will work technique from the hang position

Conditioning
5 Rounds For Time
5 Squat Snatches 135/95lb
10 C2B Pull-ups
15 Box Jumps 24/20″

Assistance
3×8 Strict Pull-ups (weighted)

WOD Notes: You may scale to power snatches if mobility is limited in the bottom of Snatch. Snatch weight should be around 55-60% 1RM. You may also scale C2B to chin over bar, if you don’t want to use a band.

4/2/2014 – WOD

Strength
Deadlift – Work up to a heavy 1RM, then do 3×3 @ 85%

Conditioning
9-6-3
Power Cleans 225/155lb
Bar Facing Burpees
—Rest 3 minutes
12-9-6
Power Cleans 185/125lb
Bar Facing Burpees
—Rest 3 minutes
15-12-9
Power Cleans 135/95lb
Bar Facing Burpees

Extra Conditioning
Air Dyne – 6×30 sec sprints all out!
—Rest 90 sec between efforts

WOD Notes: Each round should be timed separately (write 3 different times on the board). Weights used for each set should be around 75%, 65%, 50% of your 1RM power clean. Give each round 100% effort, since there is built in rest time! Try to change weights quickly between sets.

4/1/2014 – WOD

Strength
Shoulder Press – Work up to a heavy 1RM, then do 3×3 @ 90%

Conditioning
4 Rounds For Time
10 Handstand Push-ups (no deficit)
12 DB Snatches (alternating) 80/45lb
Run 400m

Midline
3xME GHD Sit-up Hold (weighted)

WOD Notes: Scaling for HSPU are 10 Push Press @ 60% 1RM. The runs should be paced each round with the exception of the 4th round.

—Amazing job to all Ragers who participated in the 2014 CrossFit Games Open! I hope you all learned something from this experience and will come in more determined than ever to attack your 2014 Goals!

3/31/2014 – WOD

Strength
Back Squat – Work up to a heavy 1RM for the day, then do 3×3 @ 90%
—Make sure to get at least 3 singles at 92% or higher

Conditioning
For Time
100 Double Unders
100 Wall Balls 20/14lb
100m Farmers Carry 70/53lb KB (2 Laps length of entire parking lot)
100 Cal Row

WOD Notes: Scaling for DU are 250 singles. Rx’d for WB is 10′ & 9′ for 55+ masters. You may scale weight on the farmers carry and use DB if necessary

4pm class finishing up 100 calorie row!

3/29/2014 – WOD

Conditioning
CrossFit Games Open WOD 14.5
For Time:
21 Thrusters 95/65/45lb
21 Bar Facing Burpees
18 Thrusters 95/65/45lb
18 Bar Facing Burpees
15 Thrusters 95/65/45lb
15 Bar Facing Burpees
12 Thrusters 95/65/45lb
12 Bar Facing Burpees
9 Thrusters 95/65/45lb
9 Bar Facing Burpees
6 Thrusters 95/65/45lb
6 Bar Facing Burpees
3 Thrusters 95/65/45lb
3 Bar Facing Burpees

***Please remember to scale the weight appropriately as this should not take more than 30 minutes. This WOD is really tests mental toughness and requires proper pacing. Make sure to really warm-up rack position, calves, and hips. Arrive early to warm-up so you are ready for your heat! Let’s get after this!
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