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5/5/2014 – WOD

Strength
Back Squat – 7×2
—Start @ 80% & work up to a heavy double

Conditioning
“2014 Regional Event #4”
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Bar Facing Burpees

WOD Notes: You may scale strict to kipping HSPU if necessary, hold a handstand for 60 sec each round, scale the reps to 7 each round, or do shoulder press @ 55% 1RM. Front Squat weight should be between 55-60% 1RM.

Congrats to Jessica & Fiorella for completing Broad Street Run!

5/3/2014 – WOD

Conditioning
“2014 Regional Event WOD 6”
For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

WOD Notes: Scaling for ring dips are 50 burpees. Deadlift weight should be 40% of 1RM.

5/2/2014 – WOD

Strength
Front Squat – 4×6 @ 80%

Conditioning
“2014 Regionals Event 5”
10 Rounds For Time
1 Legless Rope Climb 14′ (Scale: Use legs 20 ft)
200ft Sprint (to parking lot entrance)
—Rest 5 minutes
Prowler Pushes (heavy): 6×1 lap sprints
—Rest as much time needed to recover

WOD Notes: Scaling for RC are 1 Lap sled pull with arms or 6 kipping pull-ups each round. Record time for the WOD and heaviest weight used for the prowler.

Melissa with some DB snatches!

5/1/2014 – WOD

***5:30am class is cancelled due to closed roads/flooding

Strength
Deadlift – 2 EMOM @ 80%+

Conditioning
“Nasty Girls V2 or Nasty Girls”
3 Rounds For Time
50 Pistols or Air Squats
7 Muscle-Ups or 21 KB Swings 70/53lb
10 Hang Power Cleans 175/115lb

Welcome Pete!

4/30/2014 – WOD

Strength
Hang Squat Clean – 1 EMOM for 10 Min
—Start at 80% of 1RM full clean & work up to a heavy single

Conditioning
5 Rounds For Time (each round is 95-100% effort)
8 DB Snatch 100/60#
12 Box Jump Overs 24/20″
Row 300m
—Rest 2 minutes between rounds

WOD Notes: Use a heavier DB than your normally use if possible. You can either jump over the entire box or touch the top of the box each rep. You do not have to stand on top of the box each rep. Each row should be FAST, since you have built in rest time!

4/29/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 3 Bench Press (banded) @ 65% + Purple Bands
EVEN = 5 Strict Pull-ups (weighted)

Conditioning
2 Rounds For Time
10 C2B Pull-ups
10 Burpees
15 C2B Pull-ups
15 Burpees
20 C2B Pull-ups
20 Burpees
100 Double Unders

Midline
Tabata L-sit or plank

WOD Notes: You may scale to chin over bar pullups if necessary & the # of reps for new members. Scaling for DU are 250 singles each round.

Kyleigh looking strong overhead!

4/28/2014 – WOD

Strength
Back Squat (banded) – 2 EMOM For 10 min @ 60%+ green or blue bands
—Speed is important here, not weight

Conditioning
6 Rounds For Time
5 Thrusters 165/105lb
10 Front Rack Lunges 165/105lb
*Run 800m after the 3rd round only

WOD Notes: The weight for this WOD should be around 65% of your 1RM Thruster. You should be able to do all 5 reps unbroken each round, but should really challenge you to do so in the later rounds of the WOD.

Shayne & Stacey Tobin working out!

4/26/2014 – WOD

“Bringing Hope Home Fundraiser”
20 Min AMRAP
10 Goblet Squats 70/53lb
10 KB Swings 70/53lb
10 Burpees
Run 250m

WOD Notes: Opening remarks about event will take place right before the 9am and 10am classes, so make sure you arrive early!

4/25/2014 – WOD

Strength
Front Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 5×1 (90-100%), 1xME (80%)
—Work up to heavy 1RM for the day, then 1xME (80%)

Conditioning
100 Slam Balls For Time 35/25lb
*Top of every minute do 7 T2B

Assistance
Heavy Prowler Pushes – Work up to a max load for 1 lap (length of Rage)

WOD Notes: The WOD starts with 7 T2B. This should be approached as a long sprint (3-5 min). The slam balls should be lighter than you are normally used to, since I want you to be repping these out quickly! You must scale reps to a number that you can do unbroken on the T2B.

Reminder: This Saturday (April 26th), is the Bringing Hope Home Fundraiser. We will follow a normal class schedule. Let’s try and get as many people possible to participate and donate for a great cause. You may bring cash/check to Rage on Saturday or donate by clicking on the link above!

Rage Tanks $23 – Please order by Saturday!

Joe – Killing this WOD!

4/24/2014 – WOD

Strength
Bench Press – 5×5 @ 80%+
—Pause at the bottom of each rep

Conditioning
3 Rounds For Time
2 Rope Climbs 20′
20 DB Snatches 80/45lb
30 Wall Balls 20/14lb

WOD Notes: Scaling for 1 RC is 1 lap sled pull 145-190# (arms only), so you would do 2 laps each round or 20 pull-ups each round if you missed yesterdays wod. No heavy WB today, since I want you guys to be able to keep moving through these reps quickly. Rx’d is the black line (10 ft) for men & women.

Reminder: This Saturday (April 26th), is the Bringing Hope Home Fundraiser. We will follow a normal class schedule. Let’s try and get as many people possible to participate and donate for a great cause. You may bring cash/check to Rage on Saturday or donate by clicking on the link above!

Rage Tanks $23 – Please order by Saturday!

Bill pulling the sled!