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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)

5/21/2018 – WOD

Strength
Every 3 minutes for 5 sets:
2 Back Squats @ 85-92%
8 One Arm High Pulls (each arm)

Conditioning
15 Min AMRAP
8 Muscle-ups (4 Ring + 4 Bar)
12 Thrusters 125/85#
400m Run

WOD Notes: TD = 4-5 rd. MU scale = less reps or (5-8 Pull-ups + 10-15 Push-ups : prepare for “Murph”). Thrusters should be unbroken every round and should feel challenging.

Assistance
a) Strict Chin-ups (wide-grip) – 5×12 (accumulate 60 reps) or 20 negatives (5 sec count down)
b) #Abseveryday: Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

5/20/2018 – WOD

Gymnastics Clinic: 11:30am-12:30pm
Open Gym: 12:30pm-3pm

#abseveryday: One Arm Farmers Carry – 4x50m (each arm) @35-40% of DL