Blog

1/22/2016 – WOD

Strength
Front Squat – 20 min to work up to a new 1RM

Conditioning 
For Time
30 C2B Pull-ups
10 DB Snatches (alternating) 100/70#
50 Burpees
10 DB Snatches (alternating) 100/70#
70 Wall Balls 30/20#
10 DB Snatches (alternating) 100/70#

WOD Notes: TD = 13-20 minutes. Scale C2B to chin over bar. You may also scale the whole WOD by cutting it in half and do 2 rounds.

Announcement: This is Saturday’s WOD since we will most likely be snowed in and Rage will be closed. Make sure to check blog tonight for updates!

1/21/2016 – WOD

Strength
Snatch – 15 min to work up to a heavy single

Conditioning
7 Rounds For Time
4 Power Cleans 185/125#
8 Front Rack Lunges 185/125#
12 T2B
50 ft Handstand Walk (sub: 3 wall climbs)

WOD Notes: TD = 12-17 minutes. PC weight is 60-65% (use same weight for lunges). T2B scale = 12 hanging knee above hips or 6 cal ski erg.

1/20/2016 – WOD

Strength
Clean n Jerk – 15 min to work up to a heavy single
—Full clean is preferred, but you may power clean if necessary

Conditioning
10 Rounds For Time
5 Hang Squat Clean 155/105#
5 Push Jerk 155/105#
25 Double Unders

WOD Notes: TD = 9-16 minutes. Weight should be around 50% of clean n jerk (can cycle through all 10 reps each round quickly). DU scale = 50 singles

1/19/2016 – WOD

Strength
Bench Press – 15 Min to Find 1RM, then do 2 sets max reps @ 75%

Conditioning (compare to 7/6/2015)
1.a) 50 Cal Row For Time
—Rest 2 minutes
1.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
2.a) 50 Cal Row For Time
—Rest 2 minutes
2.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
3) For Time: 50 Cal Row + 25 Lateral Burpees Over Bar
—no rest between row/burpees

WOD Notes:  TD = 1:20-3:00 For Row / 45 sec-90 sec for burpees / 3-4 minutes for part 3. For round #2, try to stay within 20 seconds of your first round for both the row/burpees. Round #3 is no rest between the 2 movements. You will record 5 separate times. Do your best to go 100% ALL OUT for each segment! Keep in mind, rowing for calories will favor the larger/taller athlete & burpees favors smaller/shorter athletes.

1/18/2016 – WOD

Strength 
Back Squat – 20 Min to Work up to a new 1RM!

Conditioning
“The Open Test” – CFNE Competitors WOD
20 Min AMRAP
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 – games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

WOD Notes: Finishing one round of this WOD Rx’d = beast mode. This is a good WOD to prepare for The Open since it combines all the movements that have been in The Open the past few years. Cleans/jerks should be around 50% of your 1RM. MU scale = 15 GI janes.

Wodapalooza “Bars & Balls” WOD

1/16/2016 – WOD

Conditioning
For Time
50 KB Swings 53/35#
25 Burpee Box Jumps 24/20″
10 Bear Complex 175/115#
25 Burpee Box Jumps 24/20″
50 KB Swings 53/35#

1/15/2016 – WOD

Strength
Back Squat –  (Deload Week 6) 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%
—If you feel super strong go for a new max or save it for next week.

Conditioning
Make-up/Skill Day!

1/14/2016 – WOD

***4pm class is cancelled today! Sorry for the inconvenience***

Strength
Snatch (full) – 15 min to work up to a heavy triple in 5 sets.
—5 sets should be between 75-90%. Try to do all 3 reps in a 30 sec window.

Conditioning
6 Rounds For Time
1 Rope Climb 20ft
10 DB Snatches (alternating) 70/45#
12 One Arm Walking Lunges 70/45#
15 T2B

WOD Notes: TD = 12-20 minutes. RC scale = 3 up/downs or 10 ring rows. You should go right into the lunges after the last DB snatch and do all 12 steps with that arm. Round 2 make sure to end the snatches with the opposite arm. T2B scale = 15 knee above hips or 8 cal ski erg.

1/13/2016 – WOD

Strength
3 Cleans (full) + 1 Jerk – 5 sets @ 75-90%
—Work up to a heavy complex by the end. You may drop each rep, but try to get complex within 30 sec

Conditioning
Open WOD 15.3″ – 14 Min AMRAP
7 Ring Muscle-Ups
50 Wall Balls 20/14# To 10/9ft
100 Double Unders

“Scaled”
14 minute AMRAP
50 wall-ball shots
200 single-unders

“Masters”
14 Minute AMRAP
100 double-unders
50 wall-ball shots
7 muscle-ups

WOD Notes: Compare your score to last year by going on the games site. We did this workout on 3/14/2015. You may also scale this WOD by doing 12 GI Janes instead of the MU.

1/12/2016 – WOD

Strength
Bench Press – 7×3 @ 90%

Conditioning 
8 Rounds (interval style)
5 Strict C2B Pull-ups
7 Hang Power Cleans 185/125#
9 Bar Facing Burpees
—Rest 1 minute between rounds

WOD Notes: TD = 45-90 seconds/round. Each round is 95%+ effort, so make sure to go all out since there’s built in rest time. HPC weight = 60-65% (should be unbroken every round and get challenging by round 5). If you can’t do a strict C2B pull-up use a band that will be challenging for 5 reps.