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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. 

5/22/2015 – WOD

Strength
Front Squat – 15 Min to Work up to a new 1 RM

Conditioning
Make-Up/Skill Day!

Reminder: CF Rage is closed Sunday May 24th & Monday May 25th.

5/21/2015 – WOD

Strength
a) Bench Press – Work up to a 1RM, then do 4×3 (heavy)
b) Strict C2B Pull-ups – 4×8

Conditioning
6 Rounds (interval style)
5 Ring Muscle-Ups
12 KB Swings 70/53#
10 Burpee Box Jump Overs 24/20″
—Rest 1 minute between rounds

WOD Notes: Each round should be between 1-2 minutes (95% effort each round). Scaling for MU are 2-3 each round or 8 GI Janes. KB Swings should be unbroken every round.

5/20/2015 – WOD

Strength
Clean – 15 Min to Work up to a 1RM (full clean)

Conditioning
5 Rounds For Time
3 Squat Clean (76% of 1RM)
15 T2B
Run 400m

WOD Notes: TD = 15-20 minutes. Scaling for T2B is 30 sit-ups each round.

5/19/2015 – WOD

Strength
Snatch – 15 Min To Work up to a 1RM
—Beginners will stay light & work on technique

Conditioning
12 Min AMRAP
7 Push Jerk 165/105#
1 Rope Climb 20ft
40 Double Unders

WOD Notes: TD = 5-8 rounds. PJ weight is 55% of 1RM (should be able to do all 8 reps unbroken each round). You may scale RC to 15 ft or do 1 lap sled pull with arms only or 7 Strict Pull-ups each round. Scaling for DU is 80 singles. Score = total reps.   4pm class warming up 

5/18/2015 – WOD

Strength
Back Squat – 15 Min to work up to a 1RM

Conditioning
For Time
50 Bar Facing Burpees
30 Back Squats 205/125#
1K Row

WOD Notes: BS weight should be around 50% of 1RM. Goal should be to do them unbroken. TD = 9-14 minutes 

5/15/2015 – WOD

Strength
Front Squat – 8×2 (pause) all sets heavier than last week. 1×10 @ 65-70% (pause)

Conditioning
Make-Up Day!

5/14/2015 – WOD

Strength
Bench Press – 6×4 (all 6 sets should be heavy)

Conditioning
“2015 Regional WOD #6″
5 Rounds For Time
25 Cal Row
16 C2B Pull-ups
9 Strict HSPU (4.5/3” deficit)

WOD Notes: You may scale pull-ups to chin over bar or to 8 reps each round. Scaling for HSPU are no deficit, but no kipping. 

Announcement: The 7pm class today is Open Gym. Normal Schedule 4,5,6pm.