Blog

2/13/2014 – WOD

***All classes have been canceled today. Enjoy your rest day and get ready to max out Front Squats tomorrow!

2/12/2014 – WOD

Strength
Clean n Jerk – 15 min to work up to a heavy 1RM

Conditioning
For Time
10 Ring Muscle-Ups
1 Rope Climb 20′
8 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
3 Rope Climb 20′
24 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
1 Rope Climb 20′
8 DB Snatches 80/45lb
10 Ring Muscle-Ups

Assistance
4×8 Hip Extensions (weighted w/ barbell)

WOD Notes: Scaling for MU are 10 jumping MU (if you are close to a MU) or 20 C2B Pull-ups. Scaling for RC are climbing to 15′ or 3 up/downs per RC. You may scale the weight of the DB Snatch as well if Rx’d weights are too heavy.

Reminder: Tri-County Throwdown Finals are this Sunday @ SMCF starting at 11:30am! Happy belated bday to coach Eric!

2/11/2014 – WOD

Strength
a) Bench Press – Work up to a heavy 1RM for the day
b) Max Unbroken HR Push-ups (1 set)
—You may scale by elevating hands on a bench.

Conditioning
For Time
9 Power Clean 185/115lb
Row 400m
15 Power Clean 185/115lb
Row 800m
21 Power Clean 185/115lb
Row 1200m

Midline
Tabata – L-Sit (rings/parallettes) or weighted plank

WOD Notes: Power Clean weight should be 65%. Depending on the size of the class, some of you will have to do the “conditioning” first & the bench press/Push-ups 2nd.

Jeff L & Jordy doing meathead rows!

2/10/2014 – WOD

Strength
Back Squat – MAX OUT DAY! Find a new 1RM
—We’ve finally come to the end of our squat cycle! Let’s get after this Ragers! Goal is 8-10% increase.

Conditioning
4 Rounds For Time
15 Heavy Wall Balls (35/25lb slam ball)
20 Pump Sit-ups
60′ Burpee Broad Jump (2 Laps)

WOD Notes: Rx’d for WB is 35lb slam ball for men to the black line (10ft). Rx’d for women is a 25lb slam ball to the red line (9ft). If you choose to use your regular WB weight then you must do 25 reps each round. Standards for pump sit-ups & burpee broad jump will be discussed in class. Use the pump sit-ups as your rest time as the other 2 movements will tax you metabolically.

Amazing job tonight everyone on your back squats!

2/8/2014 – WOD

Strength
Weighted Strict Pull-ups (Close Grip) – 3x Max Effort
—Use a weight or band that will limit you to 8-12 reps

Conditioning
12 Min AMRAP
40 Bar Facing Burpees
20 OHS 120/85lb
10 Ring Muscle-ups
—Rest 5 minutes
30 Slam Balls For Time 50/35lb

WOD Notes: You may scale OHS to front squats (55% 1RM) or go super light on the OHS. Scaling for ring muscle-ups are 20 pull-ups each round.

***Congrats to Seth Levine & Nina Brascetta for joining the Muscle-Up Club! Who will be next?

2/7/2014 – WOD

Strength
Back Squat – (Deload Week 6) 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%
—After last set, unrack your goal weight & do a walk out, but don’t squat it. Save it for next week.

Conditioning
Make-up Day or work on skills you want to improve in preparation for the Open! If you were here everyday this week, you can do this WOD.
5 Rounds (each round is all out!)
12 Slam Balls 50/35lb
300m Row
—Rest 90 sec between rounds. Slam balls must be unbroken every round. Focus on receiving ball off the rebound each rep!

2/6/2014 – WOD

Strength
Power Snatch – 2 EMOM For 10 Minutes
—Start @ 80% & add weight as needed. Touch n go is preferred.

Conditioning
For Time
Buy In: 100 Double Unders
8 Rounds
8 DB Snatches 80/45lb
8 T2B
Buy-Out: 100 Double Unders

WOD Notes: Scaling for DU are 250 singles or 50 DU. The WOD starts and ends with 100 DU, so you’re finished after you complete the 2nd set of 100 DU. Take a mental note of how long the DU take each time.

2/5/2014 – WOD

***5:30am class is cancelled due to icy conditions!

Strength
Clean Complex – 5x (1 Hi Hang Sq Cl + 1 Hang Sq Cl + 1 Squat Clean)
—All 5 sets should be between 75-80% of 1RM squat clean

Conditioning
3 Rounds For Time
9 Hang Power Clean 165/105lb
12 Front Squats 165/105lb
15 GI Janes

Assistance
4×10 Back Extensions (weighted)

WOD Notes: Time domain for this WOD is 5-8 min, so approach this as a controlled sprint. Use the same weight for the HPC & Front Squats (55% of 1RM Front Squat).

2/4/2014 – WOD

Strength
Bench Press (Normal Grip) – 5×3
—Start @ 85% & work up to a heavy 3RM

Conditioning
“Nate”
20 Min AMRAP
2 Muscle-Ups
4 HSPU
8 KB Swings 70/53lb

Midline
3xME GHD Sit-up Hold

WOD Notes: Scaling for MU are 4 C2B Pull-ups, 4 Dips Ring/Bar. Scaling for HSPU are 4 Push Press @ 65% 1RM.

2/3/2014 – WOD

Strength
Back Squat – (Deload Week 6) 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%
—After last set, unrack your goal weight & do a walk out, but don’t squat it. Save it for next week.

Conditioning
“Nutrition Challenge Baseline WOD”
20 KB Swings 88/53lb
30 Wall Balls 20/14lb
40 Burpees
1000m Row
—Rest 5 minutes
Air Dyne – 4×60 sec sprints
—Try to cover same distance/calories each set

Tri County Throwdown Week 3 – Our awesome Lady Ragers!

Stacey T. & Tina M. @ 5:30am!