OPEN GYM (9-1pm)
-Come in today with a plan. Attack a benchmark WOD, practice oly lifts, or gymnastic skills.
Reminder: Pick up your Rage Sweatshirt if you ordered one! Also, who would be interested in a 9am class Thursday & Friday this week? Please let me know!
Strength
Back Squat – 1×5(70%), 1×3(80%), 1×2(85%), 4×1(90-105%), 1xME(80%)
—Find a new 1RM, then max reps @80%
Conditioning
5 Rounds For Time
6 Power Snatch 135/95lb
8 Front Rack Lunges 135/95lb
10 GI Janes
WOD Notes: Power Snatch weight is 65-70% of 1RM Power Snatch. Use the same barbell for snatches & lunges. Scaling for GI Janes is doing a burpee into pull-up attempt.
Lots of Back Squat PR’s today, nice work!
“12 Days of Christmas”
1 Clean n Jerk 185/115lb
2 Box Jumps 30/24″
3 HR Push-ups
4 Pull-ups
5 Toes To Bar
6 Burpees
7 Air Squats
8 Sit-ups
9 KB Swings 70/53lb
10 Wall Balls 20/14lb
11 Calorie Row
1200m Run
WOD Notes: The workout is performed how the song is sung. So 1 CnJ. Then 2 BJ, 1 CnJ. Then 3 HR PU, 2 BJ, 1 CnJ…
Reminder: Nutrition Challenge meeting is today after the 10am class. The challenge will begin Jan 2nd!
Rage Hoodies are in! Pick yours’ up if you ordered one!
Great job today everyone, it was a packed house!
Strength
Front Squat – 6×2 + 1 ME set @ 80%
—Start @ 80% & work up to a heavy 2RM
Conditioning
5 Rounds (each round is all out!)
20 Banded KB Swings 53/35lb (purple/red band)
8 Laps Shuttle Run
—Rest 2 minutes between rounds
***If you missed a WOD earlier in the week that you want to do, you may make it up.
WOD Notes: For the banded KB Swings, you will finish each rep with the KB at eye height instead of overhead. You don’t have to use a band if you don’t feel comfortable. Banded KB Swings require more explosiveness with hips & you can cycle through reps quicker.
Julie & Jenn messing around on the parallettes
Strength
Power Snatch – 2 EMOM for 10 Min
—Start @ 80% & work up to a heavy 2RM. You may touch n go reps.
Conditioning
1 Rope Climb 20′
10 Burpees
20 Double Unders
2 Rope Climbs 20′
20 Burpees
40 Double Unders
3 Rope Climbs 20′
30 Burpees
60 Double Unders
2 Rope Climbs 20′
20 Burpees
40 Double Unders
1 Rope Climb 20′
10 Burpees
20 Double Unders
WOD Notes: Scaling for rope climbs are climbing 10-15′, 3 up downs/rope climb, or 8 ring rows/rope climb. Scaling for DU are 40, 80, 120, 80, 40 singles by round.
Reminder: Nutrition Challenge meeting will be this Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!
Only 3 at the 5:30am class! Morning crew has to step up their game!
Strength
Squat Clean – 5×2 (touch n go)
—Start @80% & work up to a heavy 2RM
Conditioning
10-1 Reps of:
Power Clean 205/115lb
“2 For 1” Wall Balls 20/14lb
T2B
Assistance
Romanian Deadlift 4×8 – Start at top of DL. Move hips back with knees slightly bent & lower bar slowly to a few inches below knee while keeping bar close then stand quickly. Start at around 50% of 1RM DL.
WOD Notes: “2 for 1” wall balls are 2 squats for 1 throw. Power clean weight is about 70-75% of 1RM.
Reminder: Nutrition Challenge meeting will be this Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!
Strength
“Lynne”
5 rounds for max reps of:
Body weight bench press
Pull-ups
—Rest as needed between sets, however keep it consistent each round
Conditioning
Tabata Air Dyne for total calories/distance
WOD Notes: If body weight bench press is too heavy for you, you can scale weight to where you can achieve anywhere from 8-15 reps (75%) each round. You may do strict or kipping pull-ups.
Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!
Patrick, Ty, Devon, Jeff – Not afraid of snow flurries!
Strength
Back Squat – 6×2
—Start @ 85% and work up to a heavy 2RM
Conditioning
For Time
21 OHS 135/95lb
21 Box Jumps 30/24″
Row 500m
15 OHS 135/95lb
15 Box Jumps 30/24″
Row 500m
9 OHS 135/95lb
9 Box Jumps 30/24″
Row 500m
Midline
Accumulate 3 Min in an L-sit (rings/parallettes) or Weighted Plank
WOD Notes: OHS weight should be 50% of 1RM (you should be able to do all 3 rounds unbroken fairly easily). You may sub front squats at the same percentage.
Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd!
***CrossFit R5 Masters Madness Results: http://mastersmadness.breezescoring.com/results/
Conditioning
For Time
10 Laps Farmers Carry 70/53lb
75 Wall Balls 20/14lb
10 Laps Farmers Carry 70/53lb
75 Burpees
10 Laps Farmers Carry 70/53lb
75 Cal Row
WOD Notes: This WOD will test your cardiovascular endurance/stamina. Make sure to break up wall balls and limit your rest time.
Community Notes: Everyone from Rage is wishing Brent a quick recovery from his knee surgery this past week! Also, good luck to Mary, Eric, Rachel, Rich, Teresa, Jenny K, Patrick, & Henry @ the Harbat Holiday Classic down in Delaware and Kurt, Bonnie, & Candy at the CrossFit R5 Masters Madness!
Teresa, Patrick, Jenny, Henry before Hardbat Holiday Classic!
Strength
Front Squat 5×3
—Start at 80% @ work up to a heavy 3RM
Conditioning
EMOM for 12 Minutes
ODD = 5 Squat Snatches (unbroken) @ 70%
EVEN = 5 Tire Flips
WOD Notes: You may do Power Snatches if mobility is limited in the bottom of OHS. You must do 7 Tire Flips each minute if flipping with a partner.
***Since it’s Friday, you may also make-up a WOD that you missed during the week if you don’t want to work on snatches. I will be instructing those who are interested in doing today’s EMOM.
Reminder: Nutrition Challenge meeting will be Saturday 12/21 after the 10am class. The challenge will begin Jan 2nd. More details to follow!
