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4/23/2014 – WOD

Strength
Clean n Jerk – 1 EMOM for 10 Minutes @ 80%+
—Climb in weight as you go & squat clean is preferred

Conditioning
For Time
10 Clean n Jerk 185/115lb
20 Burpee Box Jumps 24/20″
30 Pull-ups
800m Run
30 Pull-ups
20 Burpee Box Jumps 24/20″
10 Clean n Jerk 185/115lb

WOD Notes: CnJ weight is about 60% of your 1RM.

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!

4/22/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 3 Shoulder Press @ 80-85%
EVEN = 6 Bent-over BB Rows (heavy, but keep back angle constant)

Conditioning
“Masters Qualifier WOD #3”
3 Rounds For Time
50 Cal Row
15 HSPU
50 Double Unders

WOD Notes: Scaling for HSPU are 15 Push Press @ 60% 1RM. Scaling for DU is 125 singles / 25 DU.

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!

What are they doing?

4/21/2014 – WOD

Strength
Back Squat – 1×5 (70%), 1×3 (80%), 1×2 (85%), 5×1 (90-100%)
—Follow sets & work up to heavy 1RM for the day

Conditioning
For Time
50 Back Squats (bodyweight) or use 50% 1RM
*Top of every minute do 6 burpees
—Rest 5 minutes
800m Run For Time

Midline
4×20 Sit-ups (weighted)

WOD Notes: No racks are allowed. The WOD starts with 6 burpees. You may scale the burpees to 3-4 each round if necessary.

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!

4/19/2014 – WOD

Conditioning
6 Rounds For Time
10 Wall Balls 40/25lb (use slam ball)
10 Burpee over Bar
10 Slam Balls 40/25lb
Run 250m

WOD Notes: WB height is the black line for men & gray line for women. Use the slam ball for both the wall ball & slam balls.

Announcement: Good luck to Joan & Diana who are competing in the Festivus Games today @ CF South Philly!

It’s a squat party!

4/18/2014 – WOD

Strength
Front Squat – 5×3 (work up to a heavy 3RM)
—all 5 sets should be at 85% or higher

Conditioning
5 Rounds (each round is 95%+ effort)
8 DB Snatch 100/60lb
8 Burpees
2 Laps Prowler Push 300/200lb
—Rest until you are fully recovered between rounds

WOD Notes: DB Snatch weight is a little heavier than you normally use. The prowler push is 2x the length of Rage. You may also make-up a WOD that you missed earlier in the week instead.

Announcement: Masters WOD’s have been announced and HQ is not messing around! Good luck to Kurt, Jenny K, Chris, Candy, and Bonnie these next 4 days! The top 20 in each age group earn a trip to the CrossFit Games in July!

4/17/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = Close Grip Bench Press – 5 reps (heavy)
EVEN = Air Dyne – 25 seconds @ 90% effort

Conditioning
15 Min AMRAP
60 KB Swings 70/53lb
50 HR Push-ups
40 Box Jump Overs 24/20″
30 T2B
20 Deadlifts 275/175lb
10 Bar Muscle-Ups

WOD Notes: Deadlift should be no more than 60% of 1RM. Scaling for Bar MU, are jumping Bar MU or banded Bar MU on the pull-up bar near garage door. You will squat down, jump, and pull yourself over the bar. The other scaling option is to do 10 Strict Pull-ups/10 Strict Bar Dips (matador).

Colby – Setting up before lifting

4/16/2014 – WOD

Strength
Clean Complex – EMOM for 10 Min (1 Power Clean + 1 Squat Clean + 1 High Box Jump)
—Start @ 75% of 1RM full clean & add weight as you go. Challenge yourself on height of box jump.

Conditioning
9-7-5-3-1
Squat Cleans 205/125lb
Ring Muscle-Ups

Assistance
3×10 Hip Extensions (barbell behind neck)

WOD Notes: Squat clean weight should be around 65% of your 1RM. Scaling for MU include: Scaling the # of MU to 3-4 each round, 2 rope climbs each round, 10 c2B pull-ups (if you missed tuesdays wod), or 2 Laps of pulling the sled with your arms (outside). If you are close to a MU, you can also do MU attempts.

Andy B. doing Open WOD 14.5

4/15/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 3 Push Press @ 85%
EVEN = 3 Strict Pull-ups (weighted heavy)

Conditioning
6 Rounds For Time
5 Push Jerk 185/115lb
10 C2B Pull-ups
40 Double Unders
—Rest 3 minutes
30 GI Janes For Time

Midline
Accumulate 3 min in a GHD Sit-up Hold (weighted for advanced)

WOD Notes: PJ weight should be about 65% of your 1RM Push Jerk. You may scale to chin over bar for pull-ups. Sub 100 singles each round or 20 DU.

It’s a Muscle-Up Party!

4/14/2014 – WOD

Strength
Back Squat – 5×3 (work up to a heavy 3RM)
—all 5 sets should be at 85% or higher

Conditioning
2 Rounds (each round is 95-100% effort)
20 Tire Flips
40 Burpees
1000m Row
—Rest 5 min between rounds

WOD Notes: You may scale tire flips to 10 reps if 20 reps will take longer than 2 minutes by yourself. You may also partner up with someone else and do all 20 reps. If classes are large (which they probably will be), we will have half do the conditioning first before the back squats. The goal is to be under 15 minutes for each round.

Brent

Patrick

Mary

4/12/2014 – WOD

Conditioning
4 Rounds For Time
1 Rope Climb 20′
10 T2B
15 Box Jumps 24/20″
20 Wall Balls 20/14lb
Run 400m

WOD Notes: Scaling for RC are 3 up/downs or 10 Pull-ups.

Announcement: Good luck to Ross tomorrow as he will be competing at CrossFit Generation in the “Generation Spring Classic”. He will be lifting around 3pm, so come out and cheer him on!