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10/10/2014 – WOD

Strength
Back Squat – 5×5 @ 87.5%
—Week 4. Use same weight as Monday

Conditioning
Make-up Day! If you didn’t miss a day this week you can do a 400m Sled Drag (bodyweight) for time. Put the exact weight on the sled, so don’t take into a account the weight of the sled. If you just want to squat and work on any skills you want to improve that is also fine.

Announcements
1) CF Kids Class is this Sunday 10/12 @ 4pm. Please let me know if you have kids who are interested.
2) 2014 Rage Sweatshirts are available for $30 ($10 discount)
3) Rage Men’s Shirts/ Women’s Tanks are $20

10/9/2014 – WOD

Strength
Bench Press – 5×3 @ 87%+

Conditioning
5 Rounds For Time
40 Double Unders
10 C2B Pull-ups
—Rest 3 minutes
5 Rounds For Time
10 Slam Balls 50/35lb
1 Rope Climb 20ft

WOD Notes: Scaling for DU are 100 singles. You may scale C2B to chin over bar, but no scaling reps today. Scaling for RC are 3 up/downs or 1 lap sled pull with arms only. Record 2 separate times for each WOD.

Announcements
1) CF Kids Class is this Sunday 10/12 @ 4pm. Please let me know if you have kids who are interested.
2) 2014 Rage Sweatshirts are available for $30 ($10 discount)
3) Rage Men’s Shirts/ Women’s Tanks are $20

10/8/2014 – WOD

Strength
Clean (full) – 1 EMOM For 10 Minutes
—Start at 75% & work up to a heavy (not max) single

Conditioning
For Time
Run 800m
20 Front Squats 225/155lb
Run 400m
20 Deadlifts 315/205lb
Run 800m

Assistance
4×10 GHD Back Extensions (weighted)

WOD Notes: FS & DL weight should be 65-70% of each 1RM. You should have to break up the front squats 1-2 times. Make sure to have weights ready for an easy transition to the DL.

7pm doing Manmakers!

10/7/2014 – WOD

Strength
Jerk (from rack) – 5×3 @ 80%+
—Work up to a 3RM. You may split or power jerk.

Conditioning
3 Rounds For Time
10 Power Cleans 225/135lb
20 HSPU
40 Cal Row
—Rest 3 minutes between rounds

WOD Notes: Each round is supposed to be 90%+ effort. PC weight is 76% of 1RM PC. There is no deficit for HSPU. Scaling for HSPU are 20 push press @ 50% of 1RM Push Press. We will have to run a 2nd heat 3 minutes later to account for the rowers, so pick a partner that’s similar in ability.

10/6/2014- WOD

Strength
Back Squat – 5×5 @ 87.5%
—Week 4. Use slightly heavier than last wk

Conditioning
21-15-9
Thrusters 135/95lb
Burpee Box Jump Overs 24/20″
—Rest 2 minutes
10 ManMakers For Time (you choose DB weight)

WOD Notes: Thruster weight should be heavy enough to where you break it up on the 1st & 2nd set once. Manmaker = 1 push-up + 1 row with arm (r) + 1 row with arm (L) + 1 squat clean n jerk. Recommended weights are 45/30lb DB, but try to maintain a quick speed to where you can finish in under 3 minutes. Record 2 separate times for each WOD.

Ragers at the Kyle Pagerly 5K Run!

10/4/2014 – WOD

Conditioning
Complete Chipper For Time
200 Double Unders
100 Cal Row
75 Burpees
50 KB Swings 70/53lb
25 T2B
10 Power Snatches 165/105lb

WOD Notes: Half of the class can start at the bottom of the WOD and work there way up if classes are large. Power snatch weight is 75% of 1RM power snatch. Scaling for DU is 400 singles.

Bonnie finishing power snatch

10/3/2014 – WOD

Strength
Back Squat – 5×5 @ 85%
—Week 3. Same weight as Monday

Conditioning
Make-Up Day! If you didn’t miss a day this week, use this time to work on any skills that you want to improve. Suggestion for a WOD would be:
6 Rounds
1 Lap Prowler Push (heavy)
150m Ski Erg
—Rest 2 minutes between rounds

10/2/2014 – WOD

Strength
Clean Complex – (1 clean + 1 Front sq + 1 Jerk)
—7×1 @ 80%+ of CnJ. Clean can be full or power

Conditioning
For Time
5 Clean n Jerk 235/145lb
15 C2B Pull-ups
7 Clean n Jerk 215/125lb
15 C2B Pull-ups
9 Clean n Jerk 195/115lb
15 C2B Pull-ups
11 Clean n Jerk 145/85lb
15 C2B Pull-ups

WOD Notes: You do not have to do a full clean in the WOD, you may power clean them. Percentages should be around 80%, 70%, 60%, 50% of your max CnJ by round. The 5 CnJ should take you over 30 sec the 1st round. You may scale C2B pull-ups to 10 each rd or you may do chin over bar.

10/1/2014 – WOD

Strength
Deadlift – 2 EMOM For 10 Minutes (clean grip – move bar with speed)
—Start at 70% & work your way up to 75% max using good technique only.

Conditioning
For Time
1600m Row
100 Wall Balls 20/14lb
1200m Run

Assistance
4×10 Weighted GHD Hip Extensions

WOD Notes: Rx for wall balls is to the black line for men & women.

Tighe doing hip extensions

9/30/2014 – WOD

Strength
Bench Press – 5×7 @ 75%+

Conditioning
5 Rounds For Time
8 Front Rack Lunges 205/125lb
4 Wall Climbs
1 Rope Climb 20ft

Midline + Extra Work
4x (30 sec GHD Sit-up Hold + 30 Sec all out on Ski Erg)
—Use weight for GHD Hold if necessary. No rest between GHD & Ski Erg

WOD Notes: Lunge weight is 55-60% of 1RM Front Squat. You may scale the # of reps of wall climbs, touch knees/stomach to the wall, or do 8 reverse inch worms each round. Rx is nose to the wall for each rep and walk your hands out into the bottom of push-up position. Scaling for RC are 1 lap sled pull with arms only or 4 up/downs.

Henry getting some special treatment