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6/15/2021 – WOD

Strength
a) Deadlift (2 sec pause below knee) – 5×2 @ 80-90%, 1×8-12 Reps @ 75%
b) DB Shoulder Press (Pause halfway on the way up) – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.

Conditioning
3 RFT
10 Dball over Shoulder 150/100#
5 Wall Walks  (RX+ = 7 WW or 100ft HS Walk)
250m Sled Drag 60/35#

WOD Notes: Goal is 15-19 minutes. Dball should take just over a min to do 10 reps in the 2nd rd and should feel a little heavier than normal. WW sub = 50 Shoulder taps or 3 laps seal walk w/ slider. Sled Drag should be a slow jog!!

Assistance
a) Banded Hollow Rocks – 8 Sets: 30 Sec on / 45 Sec off
b) DB Skull Crushers – 5×10 (heavy)

6/14/2021 – WOD

Strength
a) Back Squat – 6×2 (3 sec tempo + 1 sec pause) @ 80-90%, 1×10 @ 75%
b) One Arm High Pulls – 5×8 (each arm)
—Superset a/b every 3 min

Conditioning
5 RFT
18/15 Cal Row
12 Box Step-ups 135/95# to 20″ Box
9 GI Janes

WOD Notes: Goal is 14-18 min. You will hold Barbell in the front rack for the step-ups & should be challenging for 12 steps (alternate as well). Try to pick a bar above your reach if you can do a strict pu.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Seated Incline DB Bicep Curls – 4×12

6/12/2021 – WOD

Conditioning
3 RFT w/ a Partner – 40 min cap
60/50 Cal Assault Bike
2 Rounds each:
**10 DB Bench Press (heavy)
**3 Basketball Shots each person (1pt – Lay-up, 2pts – Free-throw, 3pts – 3 pointer)
50 T2B  (RX+ = 60)
20 (Front Squat + Thruster) 155/105#   (RX+ = 175/115#)

WOD Notes: Goal is to get under 40 min cap. Bike should be sprints & finished in under 3 minutes. Partner A will DB BP while Partner B shoots 3 baskets. You will keep track of your points each round. Team with most points gets something special haha. You will switch once you’re both done & repeat. T2B sub = T2R or weighted sit-ups. BB should feel heavy for 5 reps.

May Athlete of the Month – Alison Detwiler
1. When did you join Rage? I’ve started at CFRage in Oct 2015, so 6 years this fall. 
2. How did you find out about Rage and what advice would you give to those who are hesitant to join? I was looking for a local gym with classes that started by 530 and Rage came up in my search. I had no idea what CF was or what I was walking into. Jenny was the coach at open gym and suggested I squat…. I promised her I would come back after that class so I stuck with it, but I wasn’t so sure about it. So thankful Jenny scared me into coming back! I would tell people to just try it, stick with it, see the results, and then there’s no turning back.
3. What’s your favorite thing about Rage? The intense workouts, the heavy lifting, and the comradery and entertainment from the community 
4. Favorite/Least Favorite Exercise? The worst are assault bike and thrusters! I prefer the Olympic lifts. C&J is my favorite … power of course. I really like the ski erg too
5. Special talent nobody knows about? Not sure I have a hidden talent. I think I hold the hoola hoop record at Rage. I like to do crafty things like decorate cakes and design home upgrades.
6. What’s your favorite vacation you’ve been on? Favorite trips have been cruises…. 1 to eastern carribean, 1 to western Caribbean
7. Any future goals? Goals are to continue increasing my strength… 6 years in and still hitting PRs which never gets old!

6/10/2021 – WOD

Strength
1 Clean + 3 Jerks @ 70-85%
—One set every 1:15 x 8 sets. Squat clean is preferred.

Conditioning
5 RFT
8 Front Rack Lunges (60% of FS)
12 C2B Pull-ups
6 Laps Dball Bear Hug Carry 150/100#
60 Double Unders

WOD Notes: Goal is 15-18 min. Lunges should feel challenging for 8 reps. C2B sub = chin over bar, banded pu (no scaling reps). 1 lap = 42ft (7 mats). DU sub = 100 singles or 120ft versa.

Assistance
a) Glute Ham Raises – 4×12 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 12×12 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

6/9/2021 – WOD

Strength
Halting Snatch + Full Snatch – 1 Every 1:15 x 8 Sets @ 70-80%
—Work up to a heavy set by the end.

Conditioning
10 RFT – “Ingrid”
3 Power Snatches 135/95#
3 Bar Facing Burpees
—Rest 3 minutes
5 Min AMRAP
30 Bar Facing Burpees
Max Cal Row

WOD Notes: Goal is sub 6 minutes on “Ingrid” & 50/35+ cals on the rower. PS should be touch n go if possible or very quick singles (they should feel relatively light – 60%). 

Assistance
a) GHD Sit-ups – 5×15 (3 sec tempo down)
b) Barbell Bent-over Rows – 5×10 (heavy – keep back angle the same. Don’t lift chest as you pull)

6/8/2021 – WOD

Strength
a) Deadlift (2 sec pause above knee) – 6×3 @ 77%+
b) DB Shoulder Press (Pause halfway on the way down) – 5×8 (use a little less weight than normal)
—Superset a/b every 3 minutes. Try to pull bar through shins as you pause.

Conditioning
12 Min AMRAP Max Cal Ski Erg
***Starting at 0:00, every Min do 4 Power Cleans 185/125#

WOD Notes: PC weight should be around 65%. You should have around 40 sec each round to ski. Goal is to get 100/80 cals in 12 minutes. PC should be quick singles as well.

Assistance
a) Banded Hollow Rocks – 8 Rounds: 30 sec on / 30 sec off
b) DB Lateral/Front Raises – 4×12 each

6/7/2021 – WOD

Strength
a) Back Squat – 6×3 (3 sec tempo + 1 sec pause) @ 80%+
b) One Arm High Pulls – 4×10 each arm
—Superset a/b every 3 min

Conditioning
3 RFT
30 Wall Balls 30/20# to 10/9.5ft
3 Rope Climb 15ft  (RX+ = 20ft)
Run 600m

WOD Notes: Goal is 13-17 min (avg 5 min rds). WB should be done in 1-2 sets every rd. RC sub = climb 12ft, 8 heavy pulleys, 6 up/downs, or 15 ring rows.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Banded Lat Pulldowns – 4×15 (use thick band)

6/5/2021 – WOD

Conditioning
40 Min Clock – 3 RFT w/ a Partner
250m Sled Drag 135/90#
—2 Rounds each:
*10 GI Janes  (RX+ = 7 Muscle-ups)
*100 Double Unders  (RX+ = 125)
Squat Cleans (m: 185/225/max)  (f: 125/155/max)
*Round 1 = 30 reps. Round 2 – 20 reps. Round 3 = Find Max

WOD Notes: Goal is to have 4+ min at the end to find a max & hit around 85-90% of your max. You will drag the sled together and should be able to jog slow or walk really fast (take 3 min or less). Partner A will work on GI Janes while partner B does double unders. You will switch when you’re both done your work. You will repeat that for 2 rounds. 

6/3/2021 – WOD

Strength
Snatch + Hang Snatch – 10 Sets @ 75-80%
—1 set every 60 Sec x 5, 1 set every 90 Sec x 5

Conditioning
5 Min AMRAP
30/23 Cal Assault Bike
20 T2B
*Max Dball Over Shoulder 150/100# in remaining time
—Rest 2 minutes
5 Min AMRAP
30/23 Cal Assault Bike
10 Dball Over Shoulder 150/100#
*Max T2B in remaining time
—Rest 2 minutes
5 Min AMRAP
10 Dball Over Shoulder 150/100#
20 T2B
*Max Cal Assault Bike in remaining time

WOD Notes: You should have at least 1-2:30 min on each movement at the end to accumulate max reps. T2B sub = T2R or weighted sit-ups. DBall should feel heavy for 10 reps (take about 60-75 sec). Record 3 scores.

Assistance
a) Glute Ham Raises – 5×10 (or lower yourself from the top slowly for 6 reps). Advanced = banded or weighted.
b) L-Sit Tapovers – 10×10 (advanced = lift feet over KB. Scale = Lift feet over a seam where 2 mats meet)

6/2/2021 – WOD

Strength
a) Back Squat – 5×4 (3 sec tempo + 1 sec pause) @ 77-80%
b) Ring Rows – 5×10 (pause at the top of each rep)
—Superset a/b every 3 min

Conditioning
12 Min AMRAP
10/8 Cal Ski
8 DB Snatches (alternating) 70/50#
6 Box Jump Overs 30/24″

WOD Notes: Goal is 7+ rds. You should be able to move the entire time during this WOD. Try to transition quick from one movement to the next! DB snatches should moderately heavy, but should be able to switch mid air & go unbroken each rd. No step-ups allowed, so choose a low box to jump on if necessary!

Assistance
a) Landmine BB Rotation Twists – 4×12-16 Reps
b) Seated DB Bicep Curls – 4×12