Strength
Bench Press – 5×5 @ 82.5%
—Use a little heavier than last week
Conditioning
4 Rounds For Time
25 Burpees
25 KB Swings 70/53lb
Run 400m
WOD Notes: The KB swings should be unbroken almost every round so choose a weight to where you can keep moving throughout.
Dan doing some accessory work
Strength
Back Squat – 5×3 @ 85%
—Weight should be slightly heavier than your last week of 5×5
Conditioning
5 Rounds
4 Thrusters 205/125lb
12 Box Jump Overs 24/20″
Row 300m
—Rest 90 sec between Rds
WOD Notes: Each round is 95%+ effort. Thrusters should be heavy each round, but not a 4 rep max. For the strength, some of you will be maxing out if you are a week behind.
Reminder
1) Old Rage Sweatshirts are $30
2) Rage T-Shirts are $20
3) Mil Spec Jump Ropes are $35
Blaire, Nicole, Nina
Strength
Bench Press – 5×5 @ 80%
—Same weight as Tuesday
Conditioning
10 Rounds For Time
3 Deadlifts 315/205lb
6 T2B
9 Lateral Burpees over the Bar
WOD Notes: DL weight is 67% of 1RM. Make sure to set up properly before each DL & maintain neutral spine (use legs).
Reminder: Open gym is 11-1pm only! CF Kids class is Sunday at 4pm!
Strength
Front Squat – 20 Min to work up to a new 1RM
—Continue with your cycle if you are a week or so behind.
Conditioning
“Death by Prowler Push”
1 Lap Prowler Push (500/300lb) EMOM until you can no longer complete the lap in that designated minute
—Choose a weight to where you will be able to last at least 8 minutes
Announcements
1) You must come dressed in a costume/mask in order to workout tomorrow!
2) Open Gym is 11-1pm on Saturday!
3) CF Kids class is 4pm on Sunday
Strength
Snatch – 15 Min to Work up to a 1RM
Conditioning
For Time
20 Power Snatches 165/105lb
40 C2B Pull-ups
Row 1200m
WOD Notes: Power snatch weight is 75% of 1RM. You may scale to chin over bar pull-ups.
Strength
Clean (full) – 15 Min to Work up to a 1RM
Conditioning
12 Min AMRAP
125 Double Unders
50 Wall Balls 20/14lb
2 Rope Climbs 20ft
Assistance
3×12 GHD Back Extensions (weighted)
WOD Notes: Scaling for DU are 275 singles or 65 DU. Rx’d height for WB is to the Black Line for men & women. You may scale the RC to 15 ft, 6 up/downs, or 2 laps sled pull with arms. Score is total reps. Count the 275 singles as 125 DU. 2 Full Rounds is 354.
Strength
Bench Press – 5×5 @ 80%
Week 1. We will do this every tues/sat for next 5 weeks
Conditioning
5 Rounds For Time
10 DB Snatch (alternating) 90/60#
60ft Handstand Walk (Length of 10 mats)
Run 250m
Midline
4×30 sec GHD Sit-up Hold (heavier than last week)
WOD Notes: Scaling for Handstand Walk is 5 wall climbs each round or 2 50ft bear crawl laps.
Ragers at Barbells For Boobs @ CF LBC!
7pm class!
Strength
Back Squat – 20 Minutes to Find a new 1RM!
—Continue with your cycle if you are a week or so behind.
Conditioning
For Time
9 OHS 205/125lb
9 Burpee Ring Muscle-Ups
15 Front Squat 205/125lb
15 Burpee Pull-ups
21 Back Squat 205/125lb
21 Bar Facing Burpees
WOD Notes: Squat weights are 70/60/50% by round for the OHS/FS/BS. You should be able to do each rd of squats in no more than 2 sets. If you are super deficient in the OHS, you may set-up a separate bar for that movement & use the same weight for the FS & BS. Scaling for Burpee Ring MU are Burpee Pull-overs or GI Janes.
Congrats to Jeff & Julie Troyan on getting married this weekend!
Congrats to those who maxed out and PR’d!
Strength
Back Squat – 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%, 1xGoal Unrack
—Week 6 (Deload Week). You may also keep going up if you think you can go another week at a heavier weight.
Conditioning
Make-Up Day! You may also work on skills that you want to improve.
Strength
Snatch (full) – 1 EMOM For 10 Minutes (1-3 @ 80%, 4-7 @ 85%, 8-10 @ 90%+)
—Beginners will stay light & work on technique
Conditioning
3 Rounds For Time
5 Strict C2B Pull-ups
12 KB Swings 88/53lb
15 Burpee C2B Pull-ups
12 KB Swings 88/53lb
1 Rope Climb 20ft
WOD Notes: This workout is grip intensive, so break up reps if necessary. You may scale C2B to chin over bar for the Pull-ups & GI Janes. Scaling for RC is 3 up/downs.
Reminder: CF Rage is closed this Saturday 10/25!
