Strength
Front Squat – 2 EMOM for 10 Minutes
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%
Conditioning
Make-Up Day! You may also work on any skills (C2B pull-ups), extra mobility, etc.
***Open Wod 14.2 has been announced! We will have heats running about every 15 minutes this Saturday starting at 9am.
Strength/Skill
Snatch – 2 EMOM for 10 Minutes (1 High Hang + 1 Full Snatch)
—You may drop bar in between reps
Conditioning
5 Rounds For Time
5 HSPU (8/5″ Deficit)
10 Box Jumps 24/20″
15 Russian KB Swings 70/53lb
1 Rope Climb 20′
WOD Notes: Scaling for HSPU today will be 10 Push-ups (HR) each round. Scaling for rope climbs are 3 up/downs. If you missed yesterday, you can sub 8 C2B pull-ups instead of the 1 rope climb.
***Coach Dan will be performing Open WOD 14.2 tonight at 8pm right after it’s announced, so stop in to cheer him on!
Strength
EMOM For 10 Min
ODD = 2 Deadlifts @ 80%
EVEN = 5 Strict Weighted Pull-ups
—Back off weight if form starts to break down. No kipping for pull-ups
Conditioning
12 Min AMRAP
2 Squat Clean 225/155lb
4 Ring Muscle-Ups
8 Bar Facing Burpees
WOD Notes: Squat clean weight should be around 70-75% 1RM (should be challenging especially during the later part of the WOD). Sub 6 C2B Pull-ups & 6 Ring/Bar Dips each round or you may do banded MU if you are close to getting a MU.
Strength
EMOM For 10 minutes
3 Push Press @ 75% + 3 High Box Jumps (40/30″)
—Bar starts from ground. Step down after each Box Jump if possible
Conditioning
For Time
30 T2B
50 Shoulder to Overhead 115/75lb
1000m Row
—Rest 5 minutes
Tabata: Slam Balls
—Count total reps over the course of 4 minutes
WOD Notes: T2B should be unbroken if possible, however you may have to break up S2O into 2-3 sets max, so choose a weight that will allow for that. The row at the end should be an all out effort, since time domain on this WOD is between 6-10 minutes.
*Amazing job everyone on 14.1. CF Rage saw a lot of great performances these last few days! Let’s make sure to WOD everyday with same intensity as 14.1. Monday-Thursday are the higher volume days where you must show up and give 100% effort (not 110%, haha!).
Strength
Back Squat – 2 EMOM For 10 Min
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%
Conditioning
5 Rounds For Time
15 Wall Balls 20/14lb
12 Burpees
9 Overhead Squat 115/75lb
Midline
4×50 AB Mat Sit-ups (weighted)
WOD Notes: Rx’d for WB is 10′ for both men & women. You may scale to gray or red line if necessary. OHS weight should be light enough to where you can do 9 reps unbroken easily every round. You may sub front squats (40%) for OHS if necessary.
***Remember to submit scores by 8pm monday, so they can be validated!
Conditioning
“Open WOD 14.1”
10 Min AMRAP
30 Double Unders
15 Power Snatches 75/55lb
WOD Notes: If you didn’t register, you may scale the weight or do 75 singles each round if necessary.
*Top Men’s Score so far is Dan J with 309 reps
*Top Women’s Score so far is Nina B with 306 reps
—8:40am Nutrition Challenge Awards
—8:45am Standards Meeting
“Heat Lists”
9am
Teresa D Nikki L
Jenny K Mary H
Tighe C Joe
Henry M Jen B
9:20am
Amy J Andy B
Bryan B Carolyn B
Fiorella W Trish A
9:40am
Stacey T Kristi A
Steve A Blaire S
Bonnie Clayton H
Tina M
10am
Joan G Jenn S
Jason M Brent S
Bill L Nicole P
Matt B
10:20am
Julie S Candy S
Diana L
10:40am
——-
11am
Bob R Kylie F
Ed H Evan B
Eric A
Strength
Front Squats (Pause) – 2 EMOM For 8 min @ 75% of 1RM
Conditioning
—Make-up Day! If you missed a WOD this week, come in and make one up from this week or work on skills that you want to improve (double unders).
***Today should be an active/recovery day for those of you who are doing Open WOD 14.1 on Saturday (people who signed up for The Open). You may come in (fri) anytime from 2-8pm to warm-up/loosen up. A few athletes (Dan, Eric, Patrick, Nina) will be doing 14.1 tomorrow after 6pm, so stop by and cheer them on! Rage will open at 8am on Saturday. Standards meeting will be at 8:45am & first heat will kick off at 9am. Heats will run every 20 minutes & we will be running 8 athletes per heat. 3.2.1…Rage!
Strength
Deadlift – 7×2 @ 70-75%
—Focus on moving weight quick. Rest 60 sec between sets
Conditioning
10 Min AMRAP
1 Rope Climb 20′
8 DB Snatches 80/45lb
40 Double Unders
Assistance
Back Extensions – 3×12 (tempo: 5 sec up/down)
WOD Notes: Scaling for RC are 3 up/downs. Scaling for DU are 100 singles or 20 DU.
Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced tonight @ 8pm on http://games.crossfit.com/
Strength
Squat Clean – 1 EMOM for 12 Min
—Start @ 80% & work up to a few heavy singles towards the end
Conditioning
3 Rounds For Time
3 Thrusters
3 T2B
6 Thrusters
6 T2B
9 Thrusters
9 T2B
***Rd 1 = 155/115lb, Rd 2 = 135/95lb, Rd 3 = 115/75lb
Assistance
Air Dyne – 6×30 sec sprint (rest 90 sec between)
WOD Notes: Thruster weights decrease each round, so make sure you set-up weights to transition easily for the next round. There is no rest between rounds. Make sure to keep up the intensity today, since Thursday and Friday will have less volume in preparation for 14.1 on Saturday.
Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm onhttp://games.crossfit.com/
Tony – repping through thrusters!
Strength
EMOM For 12 Minutes
ODD = 6-8 Reps DB Bench Press (heavy, but not max weight)
EVEN = 40 Double Unders (10 Triple Unders if you are a ninja)
Conditioning
50 Burpee Box Jumps For Time 24/20″
*Top of every min do 3 Power Snatches 155/105lb
Midline
3×12 GHD Sit-ups (tempo: 5 sec down & up)
WOD Notes: The WOD starts with 3 Power Snatches (70% of 1RM). You may scale the height of the box if necessary.
Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm on http://games.crossfit.com/
Welcome Brandon!
