Category Archives: Uncategorized

1/11/2017 – WOD

Strength (20 min running clock)
a) 10 minutes to work up to a max Cluster
b) Clean n Jerk – 5 reps @ 85-90%

Conditioning
5 Rounds For Time
25 Wall Balls 20/14# To 10ft/9ft Target
15 T2B
2x (3 DBall Over Shoulder 150/100# + 84ft Carry on Shoulder)

WOD Notes: TD = 12-18 min (20 min cap). Wall balls should be light and your reps should be legit! I need to see hip crease below knee on squat & you clearly hit your target. You should never get to a point where the throw feels like a 1 rep max. T2B scale = 15 knee raises or 20 hollow rocks. For the Dball, you will do 2 over the shoulder. On the 3rd one, you will leave it up on your shoulder and carry it 84ft (14 total mats). You will do this twice each round.

1/10/2017 – WOD

Strength
Bench Press – 6×3 @ 90% + 1 ME set @ 65%

Conditioning
For Time
50 Cal Row
20 Power Cleans 175/115#
40 HSPU
20 Power Cleans 175/115#
50 Cal Row

WOD Notes: TD = 10-16 minutes. PC weight = 62-65%. HSPU should be on a flat surface or you may scale to (1) abmat with hands on the floor. Other HSPU scaling = 40 DB Push Presses (should have to break them up in sets of 10-15 reps).

Assistance Work
Romanian Deadlifts – 4×8 @ 65% (use straps)

1/09/2017 – WOD

Strength
Back Squat – 5×5 @ 90% (week 5)
—Use a little heavier than last week

Conditioning (compare to 9/29/2014)
5 Rounds For Time
8 DB Snatches (alternating) 90/55lb
15 Burpees

Midline 
Plank – 3 sets: 1 min on / 90 sec off
—go as heavy as possible for 1 min

WOD Notes: TD = 7-12 min. Time cap = 15 min. Click on the link above to see if you did this WOD over 2 years ago. I would recommend either using same weight or a little heavier if you want to compare scores. Approach this WOD as a controlled sprint! You should be moving the entire time!!

Rage 2.0

Lots of improvements from over 2 years ago!

1/08/2017 – WOD 

Today’s Schedule
Gymnastics Clinic: 12-2pm

1/07/2017 – WOD

Conditioning 
For Time
150 Double Unders
50 Wall Balls 30/20# To 10/9ft
25 C2B Pull-ups
600ft Dball Carry on Shoulder 150/100#
25 C2B Pull-ups
50 Wall Balls 30/20# To 10/9ft
150 Double Unders

WOD Notes: TD = 15-21 min. You will do 20 laps for the Dball carry. 1 lap = 5 mats (end of the first mat on the bathroom side & walk to the front of the platform). DU scale = 250 singles. C2b scale = 15-20 reps or chin over bar. If you can’t do pull-ups yet, you can do 25 ring rows or 25 knee assisted pull-ups. Large classes will have go in 2 heats about 3 min a part. Heat 1 will be a mix of athletes using the 150/100/80#/50# balls. 

1/06/2017 – WOD

Strength
Back Squat – 5×5 @ 87.5% (week 4)
—Use same weight as Monday

Conditioning
Make-up/Skill Day!

Announcement: The pull-up rig is being moved tomorrow starting at 12pm, so if you plan on coming in during Open Gym keep that in mind. If you have free time and want to help that would be greatly appreciated!

Reminder: The gymnastics skills clinic is this Sunday from 12-2pm. Handstand Holds/Walk will be covered the first hour and Kipping Pull-up progressions will be covered the 2nd hour. Sign-up sheets are on my desk. Cost = free for Rage Members & $10 for Non-members.

1/05/2017 – WOD

Strength
Power Snatch + Full Snatch – 5 sets @ 75-85%
—Go as heavy as power snatch allows for at least 2-3 sets

Conditioning
For Time
100/85 Cal AD Bike
40 Burpee DB Ground to Overhead 45/35# (each arm)
100/85 Cal AD Bike

WOD Notes: TD = 13-18 min (20 min cap). Large classes will have 2 heats of 6 athletes in each heat, which you will partner up. As soon as partner A finishes, partner B will hop on the bike about 30 sec later. Try to move consistently on the burpee G2O, so choose weights that are light.

Assistance Work
a) HSPU – 4 sets of max reps (Max strict, right into max kipping)
b) Hollow Rocks – 10 sets of 30 on/30 off

Reminder: The gymnastics skills clinic is this Sunday from 12-2pm. Handstand Holds/Walk will be covered the first hour and Kipping Pull-up progressions will be covered the 2nd hour. Sign-up sheets are on my desk. Cost = free for Rage Members & $10 for Non-members.

Dianne – power or nah?

1/04/2017 – WOD

Strength
Power Clean + Hang Sq Clean + Split Jerk – 5 sets @ 80-90% of CnJ

Conditioning
5 Rounds (interval style)
12 Unbroken Hang Squat Clean 135/95#
7 Dball over Shoulder 150/100#
6 Muscle-ups (ring or bar) —(sub: 8 GI Janes)
—Rest 90 sec between rounds

WOD Notes: TD = 1:20-2:20 / round. Each round is 95%+ effort, so push the intensity! Score = total time minus 6 minutes. Hang Sq clean should be very light to where you can link all 12 unbroken no problem (45% of max). Use your hips on the dball to get it over your shoulder! You should only be doing muscle-ups in this WOD, if you can link at least 3 in a row fresh. Otherwise, sprint the 8 GI Janes and you can work on Muscle-ups before or after class.

Reminder: The gymnastics skills clinic is this Sunday from 12-2pm. Handstand Holds/Walk will be covered the first hour and Kipping Pull-up progressions will be covered the 2nd hour. Sign-up sheets are on my desk. Cost = free for Rage Members & $10 for Non-members.

Shannon doing work on the dball!

1/03/2017 – WOD

Strength
Bench Press – 5×4 @ 87.5% + 1 set max reps @ 65%

Conditioning
4 Rounds For Time
10 Push Jerk @ 60%
20 T2B
500m Row

WOD Notes: TD = 14-18 minutes (Time Cap 20 min). Jerks should be unbroken each round, but should get difficult by the last round. T2B Scale = 10-15 reps (should take about 60 sec).

Assistance Work
Strict Pull-ups: Accumulate 30 reps in the least amount of sets (sub: negatives)
—use a weight if you can do more than 10 in a row

Tarah cycling through jerks!

1/02/2017 – WOD

Strength 
Back Squat – 5×5 @ 87.5% (week 4)
—use slightly heavier than last week

Conditioning 
10 Rounds For Time
9 KB Swings 70/53#
7 Goblet Squats 70/53#
5 Burpee Box Jump Over 24/20″

WOD Notes: TD = 11-17 min (20 min cap). You should be able to go right from the squats to the swings without putting Kb down. Each round should be within 5-15 sec of each other, so make sure you don’t go out too fast!

Today’s Schedule
8am: Open Gym
9am & 10am: Classes
11am-3pm: Open Gym