Conditioning
4 Rounds For Time
7 Power Snatches 175/115#
14 GI Janes
400m Run
WOD Notes: TD = 18-25 minutes. PS weight = 75% of 1RM PS (should be moderately heavy). For the GI Janes, use a pull-up bar that’s higher than your reach if possible.
Strengtb
Back Squat – 5×5 @ 85%
—Use same weight as Monday
Conditioning
Make-up/Skill Day!
Strength
Clean n Jerk – 2 reps every 90 seconds for 10 sets (20 total reps) @ 75-85%
Conditioning
5 Rounds For Time
10 Power Clean 155/105#
20 Wall Ball 20/14#
—Rest 3 minutes
5 Rounds For Time
10 Shoulder to Overhead 155/105#
1 Rope Climb 20ft
—Rest 3 minutes
1000m Row For Time
WOD Notes: TD = 7-10 min / 4-7 min / 3-4:30 min. Use same weight for PC & Shoulder to OH (about 50% of each lift). RC scale = 5 strict pull-ups or 10 ring rows.
12 Days of Christmas Challenge – Day 10
2 attempts to bounce lacrosse ball through 2 pull-up bars in the front (they are about 7-8 inches apart).
—You will start with feet on the platform. Free FitAid to anyone who bounces it through.
***Congrats to Lauren for holding a handstand for 1:33!
Strength
Bench Press – 4×8 @ 75-77%
Conditioning
15 Min AMRAP
4 Hang Power Cleans 145/100#
8 Overhead Lunges 145/100#
12 T2B
40 Double Unders
WOD Notes: TD = 5-8 rounds. Weight should be about 50% of HPC or OHS. You should be able to link the 4 HPC & 8 OH Lunges without dropping the bar for most of the rounds. You may scale OH lunges to front rack lunges if OH mobility is limited. T2B scale = 8 cal ski, DU scale = 80 singles.
12 Days of Christmas Challenge – Day 9
Max Freestanding Handstand Hold
—Time starts when you kick up & ends when your feet touch the ground. You may walk around or stay in place. You may scale this by using the wall. Winner gets their choice of Rx Bar, FitAid, Fuel For Fire
***Congrats to Dan J & Colby for getting 13 & 11 MU yesterday!
Strength
Back Squat – 5×5 @ 85% (week 3)
—Use a little heavier than last week
Conditioning
27-21-15-9
Burpee Box Jump Over 24/20″
Row (calories)
WOD Notes: TD = 9-16 minutes. You may face the box or jump over laterally.
Schedule This Week
Monday-Wednesday = Normal
Thursday = Open Gym 9am-3pm
Friday = Closed
12 Days of Christmas Challenge – Day 8
Max Set of Ring Muscle-Ups —Winner gets FitAid
***Congrats to Jeff & Nicole who hit 212 & 150 Double Unders on Saturday! 
Conditioning
“Rage 2015 – 12 Days of Christmas”
1 Muscle-Up
2 Power Snatches 135/95#
3 Thrusters 135/95#
4 Front Rack Lunges 135/95#
5 Hang Power Cleans 135/95#
6 Deadlifts 135/95#
7 C2B Pull-ups
8 Burpees
9 T2B
10 Wall Balls 30/20#
11 Box Jumps 30/24″
12 400m Run
WOD Notes: TD = 20-30 minutes. MU scale = 1 Gi gane.
12 Days of Christmas Challenge – Day 6
Max set of unbroken Double Unders —Winner gets Fuel For Fire
12 Days of Christmas Crew!
Strength
Back Squat – 5×5 @ 82.5%
—Use same weight as monday
Conditioning
Make-up/Skill Day!
12 Days of Christmas Challenge – Day 5
1 Mile Air Dyne For Time – Before starting, you must guess what your time will be. Closest person to guess their time wins. Record 1 mile time & the # of seconds you were off. Winner gets a Fuel For Fire!
***Congrats to Matt (1:19.8) & Teresa (1:43.8) on having the fastest 500m row times!
Strength
Power Snatch + Hang Power Snatch + Full Snatch – 5 sets @ 75-85%
—You may drop bar after 2nd rep & reset
Conditioning
12 Min AMRAP
20 KB Swings 70/53#
2 Rope Climbs 20ft
75 Double Unders
WOD Notes: TD = 3-5 rounds. RC scale = 6 up/downs or 10 cal ski erg. DU scale = 150 singles.
12 Days of Christmas Challenge – Day 4
500m Row For Time – Winner gets a Fuel For Fire
***Congrats to Lauren & Shayne on winning yesterdays challenge!
Strength
Power Clean + Hang Power Clean + Full Clean + Split Jerk – 5 sets @ 75-85% of CnJ
—You may drop bar after hang power clean.
Conditioning
6 Rounds For Time
5 Clean n Jerk 205/135#
10 C2B Pull-ups
Run 300m
WOD Notes: TD = 15-22 minutes. CnJ weight = 65% of 1RM. You don’t have to squat them. C2B scale = chin over bar. The Run is to the “Marcor” Sign (before fire hydrant), then down to the stop sign on Lucon Rd then back in to Rage.
12 Days of Christmas Challenge – Day 3
2 attempts to throw/bounce lacrosse ball into 24″ plyo box
—Throw will be under pull-up rig. Box will be upside down past the edge platforms. Free FitAid for anyone who makes it in.
***Congrats to Ross on completing 30 cals on ski erg in only 47 seconds.
