Conditioning
4 Rounds “Gripper”
6 Hang Power Clean 185/125lb (65% of 1RM)
12 Toes To Bar
4 Rounds “Lungs”
15 Burpees
15 Overhead Walking Lunges 45/35lb Plate
Then
1 Mile Run
WOD Notes: This entire WOD is to be done all together with no rest in between couplets. If the weather isn’t nice, substitute a 1600m Row instead of mile run.
Jen working on pull-ups
***Memorial Day 5/27 – We will follow a Saturday class schedule. 9am & 10am classes with open gym from 11-2pm
Strength
Snatch – 2 EMOM for 10 Minutes & 80% of your 1RM *Squat is preferred, but you may do power
Conditioning
3 Rounds For Total Reps (1 min at each station w/ no rest between stations)
GI Janes
Sit-ups
Tire Flips
Farmer’s Carry 70/53lb (mat to mat)
Row (calories)
—Rest 1 minute between rounds
WOD Notes: If you can’t do an unassisted pull-up, try to get up as high as you can each GI Jane after doing a burpee under pull-up bar. You may do tire flips with a partner if it’s too heavy. There is no transition time between movements, so do your best to move quickly after each minute. Keep a running total of reps for each round.
Julie doing GI Janes!
Strength
Front Squat 4×3 (85-90% of 1RM)
Conditioning
12 Min AMRAP
1 Rope Climb 20/15′
6 Front Squats 185/115lb
30 Double Unders
WOD Notes: Front Squat weight should be 60% of your 1RM. Scaling for rope climbs is 12 Ring Rows or 4 up/downs. Scaling for double unders are 90 singles.
Strength
Clean — 2 cleans EMOM for 10 Minutes @ (heavier than last week) *Squat is preferred, but you may choose power
Conditioning
15 Deadlifts 245/165lb (45-50% of 1RM)
Run 400m
12 Deadlifts 245/165lb
Run 400m
9 Deadlifts 245/165lb
Run 400m
6 Deadlifts 245/165lb
Run 400m
Midline
3x Max Effort Static Holds (L-sit, GHD, Weighted Plank, Banded Oblique – resist rotation)
WOD Notes: The deadlift weight is light, since this WOD is designed to be short & quick (8-12 min time domain). You may touch and go the deadlifts or drop each one. Make sure you setup in proper position before each pull.
Nice job in the Heat everyone!
Rick running hard
Strength
Shoulder Press 5×3 (85-90% of 1RM)
Conditioning (Compare to 1/2/2013)
3 Rounds for Time
8 Burpee over Box 24/20″
8 Push Press 165/105lb (65-70% of 1RM)
Then
Row 750m (All Out!)
—Rest 5 min then repeat
WOD Notes: Each round in this workout is all out! The Row is included in the times for each round. Record times for each round. Don’t save your energy for the 2nd Round. The goal is to be within 45 seconds of your first round. Racks will not be allowed for push presses.
Strength
Back Squat 1×5 (70%), 1×3 (85%), 1×2 (90%), 3×1 (95-100%), 1×2 (95%)
Conditioning (Time Cap 30 min)
“2013 Reebok CrossFit Games Regionals WOD #4”
100 Wall Balls 20/14lb
100 Chest/Bar Pull-ups
100 Pistols
100 DB Snatches 70/40lb
WOD Notes: I will let you break up the reps anyway you like. Scaling for chest/bar pull-ups are chin over bar. Scaling for pistols are lunges. Since I do not have enough dumbbells, you will do either KB Snatches 53/35lb or KB Swings 70/53lb.
Jenny doing pistols!
6pm class
7 min amrap:
10 Air squats
10 Burpees
10 KB Swings
Complete For Time
10 Thrusters 165/115lb
20 Chest/Bar Pull-ups
30 KB Swings 70/53lb
40 Burpees
50 Double Unders
400m Run
***You must complete 5 rope climbs within the workout
—All Visitors are welcome and lunch will be served! Come stop by CrossFit Rage!
Great job today everyone!
Skill
10 Min of Rope Climb/Muscle Up Practice
Conditioning
15 Min AMRAP
1 Rope Climb 20/15′ or 5 Muscle-Ups
10 Burpees onto 45/25lb Plate
15 Walking Lunges with 45/25lb Plate (Bear Hug in front or Hold Overhead)
20 Sit-ups
WOD Notes: Scaling for the rope climbs are 4 up/downs or 10 Ring Rows. You must jump onto the 45/25lb plate each time and show full extension on top. I would prefer if you bear hug the plate when doing the lunges instead of holding it overhead.
Reminder: Tomorrow is the Rage One Year Anniversary/Open House Celebration! All visitors are welcome!
Beginner WOD:
7 Min AMRAP
10 Air Squats
10 Burpees
10 Russian KB Swings
Advanced WOD:
10 Thrusters 165/115lb
1 Rope Climb 20′
20 Chest To Bar Pull-ups
1 Rope Climb 20′
30 KB Swings 70/53lb
1 Rope Climb 20′
40 Burpees
1 Rope Climb 20′
50 Double Unders
1 Rope Climb 20′
400m Run
***15 Min Time Cap
Strength
12 Min To Find 1RM Overhead Squat
Conditioning
5 OHS 135/95lb
10 Toes To Bar
150m Run
10 OHS 135/95lb
15 Toes To Bar
250m Run
15 OHS 135/95lb
20 Toes To Bar
400m Run
10 OHS 135/95lb
15 Toes To Bar
250m Run
5 OHS 135/95lb
10 Toes To Bar
150m Run
WOD Notes: OHS weight is 55-60% of your new 1RM. You may scale to front squats if OHS are still too much of a challenge/limited range of motion overhead.
Reminder: CF Rage One Year Anniversary is this Saturday May 18th! All visitors are welcome! Beginner & Advanced WOD’s will be announced tomorrow.
Strength
Clean — 2 Touch n Go cleans EMOM for 10 Minutes @ 80% of 1RM *Squat is preferred, but you may choose power
Conditioning
21-15-9 (2013 Regional WOD #5)
Deadlift 315/205lb
Box Jumps 30/24″
—Rest 5 Minutes
2 Min AMRAP of Burpees
WOD Notes: This is considered to be a fairly heavy metcon, however you may scale the weight to be lighter if your deadlift technique tends to break down early. Deadlift weight should be 65-70% of 1RM. You should try to touch & go most of the reps since you will be able to cycle through them a little quicker.
Reminder: CF Rage Open house is this Saturday May 18th!
