Category Archives: Uncategorized

4/13/2015 – WOD

Strength
Back Squat – Work up to a heavy single (95%), then do 3×3 @ 85%
—If you feel strong, go for a PR

Conditioning
For Time
250m Sled Drag (bodyweight)
50 Overhead Squats 115/75#
30 GI Janes

Assistance
Heavy Prowler Pushes – 1 Lap every 90 sec for 9 minutes (7 total)
—Each lap should take between 15-20 seconds

WOD Notes: Time Domain for this WOD is 9-14 minutes. The empty sleds weigh 25#, so subtract that from your bodyweight when you load them up. The goal is to walk the entire time (you will not be able to run) without stopping. OHS weight is light, which it should be less than 50% of your max. You should be able to complete them in no more than 3 sets. Try your best to go fast on the GI Janes, by jumping right into the pull-up after you do the burpee. You may also kip the pull-ups if necessary.  

6pm class – body weight sled drags!

4/11/2015 – WOD

Conditioning
Complete with a partner for time
800m Run
50 Deadlifts 275/185#
300 Double Unders
100 Thrusters 135/95#
100 Double Dutch Burpees
800m Run

WOD Notes: Try to partner up with someone with similar strength levels. If you partner up with the opposite gender, you will need to set up 2 different bars. One partner may only work at a time, except for the burpees and the run. After DL, you will have to strip weight off the bar for the thrusters (set up weights accordingly for fast transitions). DL weight is 60% of 1RM. Scaling for DU are 600 singles. You will do 50 each for the double dutch burpees.

***Good luck to Rachel, Candy, and Tina M who are competing at the Masters of the Universe Competition!

4/10/2015 – WOD

Strength
Front Squat – 4×7
—Start @ 70% & work up to a 7RM

Conditioning
800m Sled Drag For Time 45/25#

Assistance
3×12 GHD Back Extensions (weighted)

WOD Notes: The goal is to be able to move the entire time whether that’s running or walking. Time Domain is 4-10 minutes. Tomorrow will be another partner WOD, so be prepared!  

4/9/2015 – WOD

Strength
Bench Press (tempo) – 5×3 @ 75%+ for all sets
—5 sec count down / 1 sec count hold on chest / drive up hard

Conditioning
5 Rounds For Time
15 Wall Balls 30/20#
1 Pull-up Complex
12 Box Jump Overs 30/24″

WOD Notes: Time domain for this WOD is 8-14 minutes. Pull-up Complex = 2 Strict C2B + 4 Kip C2B + 6 Kip Chin over Bar (try to hang on to bar for all 12 reps). You do not have to stand all the way up on the box.  Ryan M – Burning through 15 cals on the ski erg!

4/8/2015 – WOD

Strength
Snatch – 7 sets (Pwr Snatch + Full Snatch)
—Start @ 75% of Snatch & work up to a heavy complex. You don’t have to touch n go the reps.

Conditioning
For Time
15 Ring Muscle-Ups
15 Power Snatches 135/95#
100 Cal Row
15 Power Snatches 135/95#
15 Ring Muscle-Ups

Extra Work
a) Snatch Pulls – 5×3 @ 120% of Snatch
b) 3xME Weighted Plank

WOD Notes: Time domain for this WOD is 15-20 minutes. Scaling Option #1 =5-8 MU/rd or do as many as you can in 3 minutes. Option #2 = 15 C2B Pull-ups / 15 Dips. Option #3 = 15 C2B Pull-ups / 15 Burpees. Power Snatch weight is 60-65% of 1RM Power Snatch

  Planks everywhere 

4/7/2015 – WOD

Strength
BB Complex – 7 sets (Pwr Clean + Sq Clean + Jerk)
—Start @ 80% of CnJ & work up to a heavy complex. You don’t have to touch n go the cleans.

Conditioning
6 Rounds (interval style)
1 Legless Rope Climb 15ft (scale – with legs 20ft)
7 Push Jerk 205/125#
14 Lateral Burpees over Bar
—Rest 1 minute between Rounds

WOD Notes: PJ weight is 67-70% of 1RM PJ. Each round should be 95% effort, since there is rest after each round (sprint the burpees!) Subtract 5 minutes from your time at the end. 2nd scaling option for RC is pulling sled 1 lap with arms only (heavy).  

4/6/2015 – WOD

Strength
Back Squat – 4×7
—Start @ 70% & work up to a 7RM

Conditioning
For Time
Run 800m
20 T2B
30 Back Squats (bodyweight)
20 T2B
Run 800m

WOD Notes: No racks are allowed for back squats unless you absolutely need one. BS weight is 45-50% of 1RM (goal is to do all 30 reps unbroken). You should only be trying bodyweight if you can do them in no more than 2 sets. You may scale reps down to 10-15 for T2B or do 40 Sit-ups for each 20 T2B. Time domain for this WOD is 10-15 minutes.

Weighted planks for extra assistance work

4/4/2015 – WOD

Conditioning
Complete with a partner for time
100 GI Janes
100 DB Snatches 70/45#
Row 4k
*One partner does 250m sled drag 45/25#, while the other one chips through the WOD. Once partner gets back from sled drag, you must switch. Keep a running total of reps as you go through the WOD.

WOD Notes: You may not move on to the next movement until you finish all the reps.

***Normal Schedule today! Rage is closed tomorrow for Easter!     

4/3/2015 – WOD

Strength
Front Squat – 2 EMOM for 8 Minutes @ 85%

Conditioning
For Time
40 Wall Balls 20/14#
3 Bear Complex 185/115#
30 Wall Balls
3 Bear Complex
20 Wall Balls
3 Bear Complex
10 Wall Balls
3 Bear Complex

WOD Notes: You may squat clean thruster from the front & behind the neck for the bear complex if you’d like. Otherwise, a Bear Complex = pwr clean+front squat+jerk+back squat+jerk. This WOD will test the muscular endurance in your legs. BB weight is 60-62% of CnJ max.

***Schedule today- 5:30am, 8am, & 4pm classes. Open gym 1-4pm as well.  

4/2/2015 – WOD

Strength
EMOM for 10 Minutes
ODD = 5 Bench Press @ 75%
EVEN = 10 Ring Rows
*Maintain plank position throughout ring rows (no saggy hips). Also, keep shoulders back when arms are extended, then pull rings to the armpits. Advanced = stand under rings. Novice = stand in front of rings

Conditioning
5 Rounds For Time
6 Power Cleans @ 75%
12 C2B Pull-ups
Run 400m

WOD Notes: Time domain for this WOD is 12-20 minutes. You may choose to touch n go the cleans or do singles as you go through the WOD. If you feel like you need extra work, take out the prowler & do 4×1 lap (heavy as possible) with as much rest between as needed.

Announcement: Friday Schedule: 5:30am, 8am, 4pm classes only. Easter Sunday: Closed