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4/26/2013 – WOD

Strength/Skill
EMOM For 10 Min (1 Power Snatch + 1 Hang Power Snatch) *Do Full Snatch if mobility allows for it
2 @ 75%, 2 @ 80%, 4 @ 85%, 2 @ 90%

Conditioning
12 Min AMRAP
5 Power Snatch 135/95lb
10 Behind Neck BB Walking Lunges 135/95lb
15 Ab Mat Sit-ups
***1 Rope Climb 20′ every 3 minutes.

WOD Notes: The WOD starts with 1 rope climb and y0u must do 1 rope climb at the 12 min mark as well (5 total rope climbs). Power Snatch weight is 65% of your 1RM Power Snatch. On the 5th power snatch every round, try to go right into the walking lunges, without dropping the barbell. Scaling for Rope climbs are 5 up/downs or 10 Burpees.

4/25/2013 – WOD

Strength
Bench Press 5×3 (Heavy)

Conditioning
10 Min AMRAP
10 Ring Push-ups (odd rd), 10 Burpees (even rd)
10 Toes To Bar
20 Double Unders
—Rest 3 minutes
3x (1 min AMRAP of tire flips)

Announcement: May 18th is the one year anniversary party! There have been numerous accomplishments the past few weeks at Rage, whether it would be weight loss, PR on a lift, or learning a new skill. It’s amazing to see how well everyone is progressing each week, I’m so proud to have the best members ever! Keep up the great work Ragers!

Congrats to Joan for doing first WOD “Helen” Rx’d!!!

4/24/2013 – WOD

Strength
15 Min To Find 1RM Clean n Jerk
***No more than 6 attempts, however you may just work on technique with lighter weights

Conditioning
12 Clean n Jerk 185/115lb
20 Wall Balls 20/14lb
9 Clean n Jerk 185/115lb
20 Wall Balls 20/14lb
6 Clean n Jerk 185/115lb
20 Wall Balls 20/14lb
3 Clean n Jerk 185/115lb
20 Wall Balls 20/14lb

Midline: a) 3×10 GHD Tempo Sit-ups b) 3×12 Weighted Back Extensions

WOD Notes: Clean n Jerk weight should be 65% of your new 1RM. You may choose to touch & go some reps or drop each one. Keep spreading the word about CF Rage 1 year anniversary celebration on May 18th!

Nicole locking out Muscle-Up!

4/23/2013 – WOD

Strength
5×3 Weighted Strict Pull-ups (heavy as possible)

Conditioning
“Helen” – 3 Rounds For Time (Compare to: 9/5/2012,7/4/2012)
400m Run
21 KB Swings 53lb
12 Pull-ups
—Rest 5 minutes
400m Sled Pull/Drag for Time 45/25lb

WOD Notes: Helen is one of our benchmark WOD’s on the PR Board. Time domain for this WOD is 6-15 minutes.

Reminder: CFRage 1 year anniversary is May 18th. Keep spreading the word!

Erick doing work on the KB Swings!

Ryan first time using 1 Pood KB!

4/22/2013 – WOD

Strength
Back Squat 1×5 (80%), 2×3 (85%), 3×2 (90%), 2×1 (95%)

Conditioning
5 Rounds For Total Working Time
8 Thrusters 155/115lb
15 Lateral Burpees over Bar
300m Row Sprint
—Rest 2 minutes between rounds

WOD Notes: This is an interval style WOD, which each round must be performed all out! High intensity is important in this WOD, so don’t save your energy for the later rounds. Thruster weight should challenge you on the 8th rep, but light enough to go unbroken all 5 rounds. Score is total time minus 8 minutes of rest.
Reminder: One Year Anniversary / Open House celebration is May 18th. Keep spreading the word!

4/20/2013 – WOD

“Glen”
30 Clean n Jerk 135/95lb
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

—Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Notes: I saw CF Apex posted this WOD and thought it was an appropriate way to finish off this week of programming. I will give you the option of partitioning the reps anyway you’d like. Please arrive early to warm-up as this will be a LONG one!!

***Reminder: Open gym is 11-1pm today

Julie doing 65lb clean n jerks!

Mary making the rope climbs look easy!

4/19/2013 – WOD

Skill
15 min to work on GOATS

Conditioning
7 Min AMRAP Ladder
1 Power Snatch 135/95lb (65% of 1RM)
2 Toes To Bar
2 Power Snatch 135/95lb
4 Toes To Bar
3 Power Snatch 135/95lb
6 Toes To Bar
***Continue on with the ladder until 7 minutes is up

Assistance: 4×60′ Prowler Pushes (Heaviest Possible) —Rest 3 minutes between efforts

WOD Notes: This WOD should bring back bad memories of Open WOD 13.4. Scaling for toes to bar are hanging knee raises or weighted leg raises w/ med ball between legs on the ground.

Announcement: Open Gym is 11-1pm tomorrow. Monday April 22nd 5:30am class has been cancelled. There is a chance that the 5;30am class on Wednesday April 24th will be cancelled as well. Please feel free to contact me with questions or concerns.

Jason doing work on the prowler!!

4/18/2013 – WOD

Strength
Pendlay Rows 5×5 (Heavy)

Conditioning
5 Rounds For Time
8 Ring Dips
10 Chest/Bar Pull-ups
12 Wall Balls 20/14lb
—Rest 2 min when finished the 5th Rd
30 GI Janes for Time

WOD Notes: Make sure your torso stays parallel to the ground throughout the pull on the rows. Scaling for ring dips are 12 HR push-ups. Scaling for chest/bar is chin over bar. Record time for the WOD and a separate time for the GI Janes.

4/17/2013 – WOD

Strength
2 Power Cleans EMOM for 12 Min (4×70%, 4×75%, 4×80%, 8×85%, 4×90%)

Conditioning
Buy In: Row 750m
6 Rounds
5 Deadlifts 275/185lb (55-60% of 1RM)
25 Double Unders
Buy Out: Row 750m

Midline
3×12 Back Extensions (weighted)

WOD Notes: The Deadlifts must be dropped after each repetition (no touch & go reps). This will prevent anyone from bouncing the weights and will force you to focus on technique with each pull.

4/16/2013 – WOD

Strength
A) Shoulder Press 3x Max Effort (75-80% of 1RM)
B) Push Press 3x Max Effort (75-80% of 1RM)

Conditioning
3 Rounds For Time
12 HSPU 4″/2″ Deficit
21 KB Swings 70/53lb
Run 400m

Midline
3x Max Effort L-Sit, Weighted Plank, or GHD Hold

WOD Notes: This WOD is another fairly short one (9-12 min for Elite, 13+ for advanced-novice) so remember to ramp up the intensity. For the strength portion, your goal is to get 6-10 reps. Scaling for the HSPU are push presses @ 60% of your 1RM.