Monthly Archives: February 2014

2/28/2014 – WOD

Strength
Front Squats (Pause) – 2 EMOM For 8 min @ 75% of 1RM

Conditioning
—Make-up Day! If you missed a WOD this week, come in and make one up from this week or work on skills that you want to improve (double unders).

***Today should be an active/recovery day for those of you who are doing Open WOD 14.1 on Saturday (people who signed up for The Open). You may come in (fri) anytime from 2-8pm to warm-up/loosen up. A few athletes (Dan, Eric, Patrick, Nina) will be doing 14.1 tomorrow after 6pm, so stop by and cheer them on! Rage will open at 8am on Saturday. Standards meeting will be at 8:45am & first heat will kick off at 9am. Heats will run every 20 minutes & we will be running 8 athletes per heat. 3.2.1…Rage!

2/27/2014 – WOD

Strength
Deadlift – 7×2 @ 70-75%
—Focus on moving weight quick. Rest 60 sec between sets

Conditioning
10 Min AMRAP
1 Rope Climb 20′
8 DB Snatches 80/45lb
40 Double Unders

Assistance
Back Extensions – 3×12 (tempo: 5 sec up/down)

WOD Notes: Scaling for RC are 3 up/downs. Scaling for DU are 100 singles or 20 DU.

Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced tonight @ 8pm on http://games.crossfit.com/

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2/26/2014 – WOD

Strength
Squat Clean – 1 EMOM for 12 Min
—Start @ 80% & work up to a few heavy singles towards the end

Conditioning
3 Rounds For Time
3 Thrusters
3 T2B
6 Thrusters
6 T2B
9 Thrusters
9 T2B
***Rd 1 = 155/115lb, Rd 2 = 135/95lb, Rd 3 = 115/75lb

Assistance
Air Dyne – 6×30 sec sprint (rest 90 sec between)

WOD Notes: Thruster weights decrease each round, so make sure you set-up weights to transition easily for the next round. There is no rest between rounds. Make sure to keep up the intensity today, since Thursday and Friday will have less volume in preparation for 14.1 on Saturday.

Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm onhttp://games.crossfit.com/

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Tony – repping through thrusters!

2/25/2014 – WOD

Strength
EMOM For 12 Minutes
ODD = 6-8 Reps DB Bench Press (heavy, but not max weight)
EVEN = 40 Double Unders (10 Triple Unders if you are a ninja)

Conditioning
50 Burpee Box Jumps For Time 24/20″
*Top of every min do 3 Power Snatches 155/105lb

Midline
3×12 GHD Sit-ups (tempo: 5 sec down & up)

WOD Notes: The WOD starts with 3 Power Snatches (70% of 1RM). You may scale the height of the box if necessary.

Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm on http://games.crossfit.com/

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Welcome Brandon!

2/24/2014 – WOD

Strength
Back Squats (Pause for 2 sec in bottom) – 2 EMOM for 8 min @ 75-80%
—Go as heavy as you can while maintaining technique

Conditioning
For Time (Each round is scored/timed separately)
10 Hang Power Cleans 215/125lb
10 Strict C2B Pull-ups
600m Row
—Rest 5 minutes
20 Hang Power Cleans 185/115lb
20 C2B Pull-ups
800m Row
—Rest 5 minutes
30 Hang Power Cleans 155/95lb
30 Chin over Bar Pull-ups
1000m Row

WOD Notes: Each round should be 95-100% effort, since you have built in rest time. The 10 HPC should be unbroken at a heavy weight that is challenging. The 20/30 HPC will most likely have to be broken up into 2-3 sets. The first round of pull-ups are strict (no kipping). Fast transition between movements and make sure to sprint the rows!

Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm on http://games.crossfit.com/

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2/22/2014 – WOD

Conditioning
For Time
10 Squat Clean Thrusters 185/115lb
25 Double Unders
20 Slam Balls 50/35lb
25 Double Unders
30 GI Janes
25 Double Unders
40 Russian KB Swings 88/70lb
25 Double Unders
50 Wall Balls 20/14lb
25 Double Unders
800m Run

Announcement: Good luck to Dan/Nicole, Shayne/Stacey, and Eric/Mary at Cupid’s Revenge Partner Competition today!

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Ragers at Cupid’s Revenge Comp!

2/21/2014 – WOD

Strength/Skill
EMOM For 12 Min
ODD = 3 Front Squats @ 80%
EVEN = 5 Deficit HSPU (3 45’s each side/2 45’s each side)
—Scale HSPU to handstand hold against wall for 30 seconds or 5 strict press @65%

Conditioning
5 Rounds (each round is all out!)
10 DB Snatches 80/45lb
6 Laps Shuttle Run
—Rest 2 minutes between rounds

WOD Notes: This is an interval style WOD where each round must be an all out sprint, since there is built in rest time each round. Scale the weight on the DB snatch to where you can get through 10 quickly. Subtract 8 minutes from total time when you finish last round. You may also make up a WOD that you missed earlier this week if you’d like.


Let’s see if this video pumps you up for the Open next Saturday!

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2/20/2014 – WOD

Conditioning
5 Rounds For Time
8 Front Rack Lunges 185/105lb
6 Ring Muscle-Ups
—Rest 5 minutes
50 T2B For Time
—Rest 5 minutes
200 Calories For Time on Air Dyne/Rower

WOD Notes: FRL should be around 60% of 1RM Front Squat. Scaling for Ring MU are 3 each round, banded/assisted MU (6), or 12 burpees (especially if you missed tuesday!). Scaling for T2B are 30 for Time or 100 Sit-ups for time. You may scale to 100 calories for the last mini WOD. It’s ok to scale, so please don’t let your ego get in the way by trying to do a WOD Rx’d. Scaling will help you achieve the same power output/intensity as someone else who’s doing it Rx’d. Many of the WOD’s programmed at Rage are set for elite/games athletes (weights/movements/rep scheme, etc.), which makes it universally challenging for all ability levels, so please scale when necessary. Everyone has been doing well this week so far with the multiple mini WOD’s, so let’s keep it up since the OPEN starts Feb 27TH!

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Look at those pants!!

2/19/2014 – WOD

Strength/Skill
EMOM for 12 Min
3 Power Clean 185/115lb
3 Front Squat 185/115lb
3 Push Jerk 185/115lb
—You must hold on to the bar for all 9 reps. Advanced = Choose a weight that will challenge you for all 12 min (65-70%). Novice = Go light and work on technique

Conditioning
10 Rounds For Time
3 DL 315/205lb
6 C2B Pull-ups
9 Box Jump Overs 24/20”

Assistance
3×12 Glute-Ham Raises

WOD Notes: DL weight should be around 70% or 1RM. You must do C2B Pull-ups if you are able to do them unassisted, since you will see these in The Open, however you may scale to chin over bar. You may jump over the box anyway you’d like & you don’t have to stand up tall on the box.

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2/18/2014 – WOD

Strength/Skill
EMOM for 8 Minutes
5 Bench Press @ 70% 1RM
1 Legless Rope Climb 15’ or (with legs 20′)

Conditioning
100 Burpees For Time
*Top of every min do 5 slam balls 50/35lb

Midline
3x ME GHD Sit-up Hold (weighted)
—Rest 2 minutes between

WOD Notes: Scaling for RC are 3 up/downs. You may scale the number of burpees to 75 if WOD will take over 20 minutes. For the EMOM, you will work with a partner who is using about the same weight on the bench press.

Announcement: RX Bars are back in stock as well as Zukay Drinks!

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Tarah looking good on the slam balls!

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Ryan doing work on the burpees!

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Is Ross really doing a WOD?