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5/31/2018 – WOD

Strength
3 Position Clean + Split Jerk – 1 set every 2 minutes for 5 sets
—start @ 70% of CnJ & work up to a heavy set. Hang + Low Hang + Floor.

Conditioning
For Time
15 Squat Clean 135/95# (40%)
2 Rope Climbs 20ft
40/30 Cal Ski
10 Squat Clean 185/125# (60%)
2 Rope Climbs 20ft
30/23 Cal Ski
5 Squat Clean 225/155# (70%)
2 Rope Climbs 20ft
20/15 Cal Ski

WOD Notes: TD = 12-17 min. SC should be touch n go for a few reps on the first BB, but should be singles on the 2nd & 3rd BB. RC scale = climb to 15ft or do 6 pulley ascents each rd.

Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 4 sets Max Effort or accumulate 4 minutes
b) GHD Glute Ham Raises – 3×15-20

5/30/2018 – WOD

Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 6×5 @ 77-80% (close-grip)
—You may touch 2 KB/DB to the ground each rep for the RDL & use a BB for the bench press. Superset a/b.

Conditioning
For Time – “Regional Event #4”
2 Rounds of:
10 Power Snatches @ 77% of PS
12 Bar Facing Burpees
2 Rounds of:
10 Power Snatches @ 55% of PS
12 Bar Facing Burpees

WOD Notes: TD = 7-12 min. The first 2 rounds of 10 snatches should feel fairly heavy to where you have to do singles. The 2nd rd of 10 snatches should feel light to where you can touch n go most of the reps. You should really be able to pick up the pace once you finish the first 2 rounds, since the barbell will feel much lighter. Try to setup plates on your bar to where you only have to take off one plate on each side.

Assistance
a) Single Arm DB Rows – 4×12 (heavy)
b) GHD Sit-ups – 3×50 (sub: weighted Ab Mat Sit-ups – same weight as last wk)

5/29/2018 – WOD

Strength
a) Back Squat – 1×5 (70%), 1×4 (75%), 1×3 (80%), 1×2 (85%), 1×1 (90%), 1×1 (95%+)
b) One Arm High Pulls – 3×15 each arm

Conditioning
1:30 AMRAP x 12 With a Partner
10 One Arm DB Hang Clean n Jerks 70/45# (5R + 5L)
Max Cal Row

WOD Notes: TD = 12-20 cal/rd. You should have about 55-60 sec each set to row each round at 95%+ effort!!! The DB Hang CnJ is the same movement from 18.1, but is heavier than the RX weight in the Open. Use a weight that will challenge you for 10 reps each round, but you can move quickly at the same time. Each partner will do 6 rounds of 1:30 on / 1:30 off. Score = total cals.

Assistance
#Abseveryday: Hollow Rocks – 3 sets Max Effort (rest as much needed between sets)
—Rx+ = Banded Hollow Rocks 

5/28/2018 – Happy Memorial Day!

Closed! We will be at CrossFit Kazam doing the workout “Murph”! Have a fun and safe holiday everyone!

#abseveryday – 5 sets weighted plank: 2 min / 90 sec/ 60 sec/ 45 sec / 30 sec (use the heaviest weight possible for each set)

5/27/2018 – WOD

Open Gym: 1-4pm

5/26/2018 – WOD

Conditioning
For Time
Run 600m
30 Shoulder to Overhead 135/95#
30 T2B
100 Double Unders
40 Box Step up & overs 24/20″ 45/30# (2 – DB)
100 Double Unders
30 T2B
30 Shoulder to Overhead 135/95#
Run 600m

WOD Notes: TD = 16-22 min. Jerks should feel light to where you can do 30 reps in 3 sets or less. T2B Scale = scale reps to 15-20 or do 30 v-ups. DU scale = 50 DU or 200 singles. You must stand up on the box step-up & overs. Use light DB or KB for these!

Assistance
#Abseveryday – 2 sets: 75 sec Russian Twists (weighted) + 75 sec Flutter Kicks + 75 sec V-Ups
—rest as much as needed between movements

REMINDER: Rage is closed Monday for Memorial Day!

5/25/2018 – WOD

Strength
Every 3 minutes for 5 sets:
2 Back Squats @ 85-92%

Conditioning
Make-up/Skill Day!

REMINDER: Rage will close today at 6pm! Come out and cheer on our Ragers (Ross, Ethan, Dan, Marlena, Lyssa, & Claire) who will be lifting in a qualifying meet for the American Open starting at 6pm!

5/24/2018 – WOD

Strength
3 Hang Clean + Split Jerk – 1 set every 90 sec for 5 sets
—Start @ 70% of CnJ

Conditioning (2o min cap)
For Time
5 Dball Over Shoulder 150/100#
1 Rope Climb 20ft Or 1 Pegboard Ascent
20/15 Cal Bike (12/8 Assault)
10 Dball Over Shoulder 150/100#
2 Rope Climbs 20ft Or 2 Pegboard Ascent
40/30 Cal Bike (25/15 Assault)
15 Dball Over Shoulder 150/100#
3 Rope Climbs 20ft Or 3 Pegboard Ascent
60/45 Cal Bike (40/25 Assault)

WOD Notes: TD = 13-18 min. RC scale = climb to 15ft or 3 rope pulley/rc. Try to get a 10-15 sec sprint on the bike each round so that the cals tick off quicker!

Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 6 Sets: 40 sec on / 90 sec off or Accumulate 4 min
b) GHD Glute Ham Raises – 3×12-15

5/23/2018 – WOD

Strength
3 Hang Snatch every 90 seconds for 5 sets
—start @ 75% @ work up to a heavy set. These should be above the knee. Your choice between squat or power.

Conditioning
For Time
40/30 Cal Ski
50 Wall Balls 20/14# to 10ft
400m Sled Drag 90/50#
50 Wall Balls 20/14# to 10ft
40/30 Cal Ski

WOD Notes: TD = 12-17 min. There is a 2:30 min cap on the ski. WB should feel light to where you can do sets of 15-20 reps. If you choose to do small sets, make sure you limit your rest. The sled drag should a fast walk the entire time as it will be tough to run a lot of it (will take 3-5 min). Larger classes will stagger every 3 min.

Assistance
a) DB Shoulder Press – 4×10
b) GHD Sit-ups – 4×40 (sub: weighted Ab Mat Sit-ups – same weight as last wk)

5/22/2018 – WOD

Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 5×6 @ 75-77% (close-grip)
—You may touch 2 KB/DB to the ground each rep for the RDL & use a BB for the bench press. Superset a/b.

Conditioning
2 Min AMRAP x 10 (with a partner)
6 Power Cleans @ 70% of PC
12 Bar Facing Burpees
Max Cal Row

WOD Notes: TD = 15-20 cals/round. You should be having around 50-60 sec to row each round, so scale the burpees if you find yourself getting on the rower with 45 sec or less. Partner A will work for 2 min, while partner B rests for 2 min. Each athlete will do 5×2 min of work, so try to give 95%+ effort each round! The cleans should feel moderately heavy (similar to the weight last week), to where you can either do a few touch n go or do quick singles.

Assistance
#Abseveryday: Hollow Rocks – 60 sec on / 60 sec off for as long as possible (or accumulate 5 min)
—Rx+ = Banded Hollow Rocks (30 on / 30 off)