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6/3/2015 – WOD

Strength
3 Position Snatch – (1 above knee + 1 below knee + 1 ground) @ 75-80%
—1 set every 2 minutes for 10 minutes. 6 sets total. You may drop bar after 2nd rep & reset from the ground.

Conditioning
For Time
12 Ring Muscle-Ups
20 DB Snatches (alternating) 80/50#
40 Wall Balls 20/14#
9 Ring Muscle-Ups
15 DB Snatches
30 Wall Balls
6 Ring Muscle-Ups
10 DB Snatches
20 Wall Balls

WOD Notes: TD = 11-16 min (slightly longer if you are rowing). Scaling for Ring MU = cut reps in half each set (if you have MU) or you will row 30/25/20 cal by round (if you don’t have MU). Rx’d is 10ft for men/women for WB.  

6/2/2015 – WOD

Strength
BB Complex – 6 sets (1 sq clean + 1 hng sq clean + 1 jerk)
—Do 1 set every 2 minutes for 10 minutes. Start @ 80% & climb to a heavy set.

Conditioning
12 Min AMRAP Ladder
3 GI Janes
3 Power Cleans 185/115#
6 GI Janes
6 Power Cleans
9 GI Janes
9 Power Cleans
12 GI Janes
12 Power Cleans
15 GI Janes
15 Power Cleans
*Keep climbing ladder for the remainder of 12 minutes. Score = total reps.

Midline
3×12 GHD Sit-ups (5 sec count down / 3 sec count up)

WOD Notes: Aim to get through the round of 12 + some of the round of 15. PC weight is 65% of 1RM. Try to use a bar that is above your reach. You may do the GI Janes strict or you may kip the pull-up.  

6/1/2015 – WOD

Strength
Overhead Squat – 15 Min to find a new 1RM, then do 1 set max reps @ bodyweight or 70%

Conditioning
For Time
50 Front Rack Lunges 135/95#
1000m Row
30 Thrusters 135/95#

WOD Notes: TD = 10-15 minutes. Use same weight for lunges & thrusters. You should be able to do lunges in 2-4 sets. Thrusters should be  completed in no more than 4 minutes 

5/30/2015 – WOD

Conditioning
For Time
50 Wall Balls 30/20#
40 Burpees
30 T2B
250m Sled Drag 90/45#
30 T2B
40 Burpees
50 Wall Balls 30/20#

WOD Notes: TD = 17-23 minutes. You may use a lighter ball if 30/20# is too difficult to move through quickly. Scaling for T2B are 50 sit-ups.

Announcement: Snatch Clinic is today from 11:30am-1pm! If you plan on coming in for open gym, please plan on working outside in the parking lot until 1pm to avoid distractions. You may slide a mat outside if you need to. Make sure to hydrate as it will be another hot day!   Ryan (Godfather) pulling the sled!

5/29/2015 – WOD

Strength
Front Squat – 6×2 @ 75%+
—5 sec pause at the bottom

Conditioning
Make-Up/Skill Day!

Reminder: Snatch clinic is tomorrow (Saturday) from 11:30am-1pm with Coach Ross. There are still spots available if you haven’t signed up yet.  

5/28/2015 – WOD

Strength
a) Push Press – Find a new 1RM then do 4×5 @ 80%
b) Strict C2B Pull-ups – 4×10

Conditioning
10 Min AMRAP
1 Rope Climb 20ft
5 Deadlifts 295/195#
7 Strict HSPU

Extra Work
Tabata Tire Flips (record total reps)

WOD Notes: TD = 4-6 rounds. Scaling for RC = climb to 15ft, 1 lap sled pull with arms only, or 10 ring rows. DL weight = 62-65% of 1RM. HSPU should be done on a level surface (no deficit). HSPU scale = 7 strict db presses.   Rage crew @ CF Kazam doing “Murph”

5/27/2015 – WOD

Strength
a) Hang Snatch – 15 Min to work up to a heavy single (95%+)
b) 1 Min AMRAP – Squat Snatches @ 75%
—Aim for 6-8 reps

Conditioning
27-21-15-9 reps of:
KB Swings 70/53#
Burpees
Row (calories)

Midline
3×1 Minute Weighted Plank (heavy)

WOD Notes: TD = 11-16 minutes. We will run heats about 2 minutes apart. Girls should try to row 750 cal/hr+ & guys should be 1000 cal/hr+ depending on body type. Strokes/min should be between 20-30.  

5/26/2015 – WOD

Strength
Back Squat (5 sec pause) – 6×2 @ 75%+
—Hold bottom for 5 seconds

Conditioning
6 Rounds (interval style)
3 Power Clean 185/115#
5 Push Jerk 185/115#
7 Back Squat 185/115#
50 Double Unders
—Rest 1 min between rounds

WOD Notes: Each round (95% effort) should be between 60-90 seconds (longer if you don’t have DU). Use same weight for all 3 movements. All 15 reps with the barbell should be unbroken/touch n go. Use around 60% of your push jerk/power clean. Subtract 5 minutes from your time. Scaling for DU are 100 singles.

Reminder:  Weighlifting Clinic starts this weekend at Rage. Sign-up sheets are on my desk if you are interested. Ross will be running 2 cycles of this clinic. You may attend all of them if you want…(1) Snatch, (2) Clean n Jerk, (3) Accessory Exercises/Mobility. Each one is $20.  
Aaron C doing work on his last round

5/25/2015 – Memorial Day

Closed!
—We will be over at CrossFit Kazam doing the hero WOD “Murph” today! Thank you to all of those who serve and protect our country. Happy Memorial Day!

5/23/2015 – WOD

Conditioning
For Time
100 Wall Balls 30/20#
75 Burpees
50 OH DB walking Lunges 70/45#
25 DB Alternating Snatches 70/45#
800m Run

WOD Notes: TD = 20-25 minutes. WB is 10ft for Rx’d.