Category Archives: Uncategorized

2/21/2017 – WOD

Strength
Push Jerk (from rack) – 2 reps every 1:15 for 8 total sets
—Start @ 75%. Increase weight every set. Last set should be around 95%

Conditioning
4 Rounds For Time
7 Bar Muscle-ups
14 DB Snatches (alternating) 70/45#
21 Burpees
—rest 2 min after completion of WOD then…
5 Min Max Cals on the AD or Assault bike

WOD Notes: TD = 10-16 min / 70-110 cals. Bar MU scale = (#1)  3-4 reps/round (#2) 10 C2B Pull-ups + 10 Ring Dips/Push-ups (#3) 10 Ring rows + 10 Push-ups. DB Snatches should be very light to where you can muscle snatch them. Make sure to open your hips on the burpees!!

Kurt – 160# snatch

2/20/2017 – WOD

Strength 
Back Squat – 2 reps every 1:15 for 8 sets
—Start at 75% & work up to a heavy double by the end. 

Conditioning
5 Rounds For Time
10 Thrusters 135/95#
20/18 Cal Row

Midline
GHD Sit-up Hold (weighted) – acccumulate 3 min in the least amount of sets

WOD Notes: TD = 9-16 min. Thrusters should be unbroken every round if possible and should get very difficult by the 4th round. You should be pulling about 85-90% effort on the rower each round, so that you can transition to the BB quickly.

Coach Tighe – Dropping some knowledge during rowing clinic

2/18/2017 – WOD

Conditioning
30 Min EMOM
Min 1 – 200m Run
Min 2 – 10 Power Snatches 115/75# (touch n go)
Min 3 – 50 Double Unders
Min 4 – 5 Strict C2b PU + 12 Burpees
Min 5 – 8 DBall Over Shoulder 150/100#
*REPEAT 6x

WOD Notes: The goal of this WOD is to try to do the required work each min for as long as possible. You should be getting at least 15 sec rest between movements, so try to scale accordingly to do that. If you fail to complete the work in that min, take a min off and hop back in where you left off. Things you will most likely have to scale are DU & burpees. The 200m run is out the middle garage door to the first curb of the parking lot up the street. It’s a little past the “Marcor” Sign. I’d prefer if you touch n go the snatches since they are light and I want you to get used to cycling a barbell. You may scale back the DU to 25 or do as many as you can in 45 sec. Scale the burpees to 8 or 10 if necessary.

2/17/2017 – WOD

Strength
a) Front Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%
b) RDL – 5×6 @ 65% of 1RM

Conditioning
Make-up/Skill Day!

Tape is back in stock – $2/roll

Stark Energy – $2 on sale

2/16/2017 – WOD

Strength
1 Power Snatch + 2 Sq Snatch every 1:30 for 7 sets
—Start @ 75% of 1RM PS & work up to 90%

Conditioning
4 Rounds (interval style)
25 Wall Balls unbroken 30/20# To 10/9ft
2 Rope Climbs 20ft
40/35 Cal AD Bike (25/20 assault bike)
—Rest 2 min between rounds

Midline
L-Sit (sub: tuck hold) – 6 rounds: 20 sec on / 60 sec off

WOD Notes: TD = 2:30-3:30 / round. RC scale = 6 up/downs. The bike at the end of each round should be 100% ALL OUT! You have rest between rounds, so approach this WOD as if it were only 1 round! Partner up with someone else for classes larger than 10 people. Partner B will go 2 min later.

Dianne – 117.4# P Snatch PR!

2/15/2017 – WOD

Strength
1 Power Clean + 2 Sq Clean every 1:30 for 7 sets (touch n go)
—start @ 70% of Sq clean & work up to a heavy set

Conditioning
“Open WOD 13.4” – 7 Min AMRAP
3 Clean n Jerk 135/95#
3 T2B
6 Clean n Jerk 135/95#
6 T2B
9 Clean n Jerk 135/95#
9 T2B
12 Clean n Jerk 135/95#
12 T2B
*Keep climbing ladder by increasing 3 reps each round until 7 min is up

Assistance
GHD Hip Extensions – 4×10 (weighted)

WOD Notes: TD = 70-115 reps (rd 12-18). CnJ weight should be less than 50% of 1RM (very light). I’d recommend doing a lot of singles on the CnJ, which will save your grip. If you have trouble linking T2B, do quick singles the whole WOD. T2B scale = knee above hips.

Bill W finishing nicely on his clean!

2/14/2017 – Happy Valentine’s Day!

Strength
Push Jerk (use rack) – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%

Conditioning
15 Min AMRAP
15 DB Burpee Ground to OH 45/35#
25 C2B Pull-ups
50/45 Cal Row

Extra Work
a) Strict Ring Dips – 6×6 (weighted)
b) Strict C2B Pull-ups – 6×6 (weighted)

WOD Notes: TD = 2-3 rounds. C2b scale = 10-15 C2B or chin over bar. You may also do ring rows or kneeling bar assisted PU. Large classes will have to stagger about 3 min later.

Coach E Hill with 302# Jerk PR!

2/13/2017 – WOD

Strength
Back Squat – 3 reps every 1:30 for 7 total sets
—Start @ 75%. Increase weight every set. Last set should be around 90%

Conditioning
12 Min AMRAP
30 Overhead Squats 95/65#
30 Bar Facing Burpees
20 Overhead Squats 135/95#
20 Bar Facing Burpees
10 Overhead Squats 185/125#
10 Bar Facing Burpees
5 Overhead Squats 225/155#
Max Bar Facing Burpees with remaining time

Midline
Tabata Plank (weighted) for 10 rounds

WOD Notes: TD = 5-40 burpees. Score = total burpees in the last round. OHS should be around 30%/45%/60%/75% by round. All 4 rounds should be unbroken, so make sure to rest enough after the set of burpees. I’d recommend changing weights as soon as your done each set of squats each round.

2/12/2017 – WOD

Muscle-up Clinic: 12-2pm today + open Gym 2-3pm

New lifting platform!

2/11/2017 – WOD 

Conditioning
20 Min AMRAP (with a partner)
60 Wall Balls 30/20# To 10/9ft
60 T2B
30 DB Burpee Box Step Overs 20/18″ 45/30#

WOD Notes: TD = 2-3 Rounds. WB & T2B I would like to be broken up into 6×10, however you may break them up as needed. When partner A is working on the Burpee box step overs, partner B must do 10 Burpees before you can switch. So basically each athlete is doing 3x (5 Burpee Box step over + 10 Burpees).

Reminder: The Bar/Ring Muscle-up clinic is tomorrow from 12-2pm. It will start with Bar MU. Cost = free for Rage members and $10 for Non-Ragers.