Monthly Archives: January 2016

1/30/2016 – WOD

Conditioning
5 Rounds For Time
10 Overhead Squat 135/95#
10 T2B
—Rest 3 minutes
30-20-10 reps of:
DB Snatch (alternating) 70/45#
Burpees
—Rest 3 minutes
5 Rounds For Time
1 Legless Rope Climb 15ft
12 Box Jumps 24/20″

WOD Notes: TD = 5-8 min / 8-13 min / 5-8 min. OHS weight is less  than 50% of your 1RM (should be able to do 10 unbroken each round). T2B scale = 10 hanging knee above hips or 6 cal ski erg. Legless scale = climb with legs or 5 strict pull-ups.

  

1/28/2016 – WOD

Strength
Snatch – 5 touch n go snatches (3 power + 2 full) every 90 sec for 5 sets @ 60-70%

Conditioning
6 Rounds (interval style)
10 Strict HSPU (no deficit)
15 KB Swings 70/53#
20 Cal Row
—Rest 1 min between rounds

WOD Notes: TD = 2-3 min/round. Scale reps on hspu if you can’t do 10 unbroken. You may also kip if necessary. Each round should be 95%+ effort! If you can’t do hspu at all you should do 10 DB strict presses (choose weight you can get unbroken).

  

1/27/2016 – WOD

Strength
5 touch n go cleans (3 power + 2 full) every 2 minutes for 5 sets @ 65-75% of 1RM full clean
—Touch n go is preferred, but if you have to drop the bar that’s fine

Conditioning
For Time
100 Wall Balls 30/20#
200 Double Unders
30 Clean n Jerks 135/95#

WOD Notes: TD = 12-18 minutes. RX is 10ft for men & women. DU scale = 400 singles. Cnj weight is 40-45% (light), should do quick singles. You don’t have to squat the Cnj.

  

1/26/2016 – WOD

Strength
1 Push Press + 1 Push Jerk + 1 Split Jerk – Every 90 seconds for 8 sets
—From the floor. Should be 90-95% of push press

Conditioning
4 Rounds For Time
10 Deadlifts 315/205#
15 C2B Pull-ups
20 Bar Facing Burpees

WOD Notes: TD = 10-16 minutes. DL = 67-70% of 1RM. C2B scale = chin over bar. 

  

1/25/2016 – WOD

Strength
Back Squat – 3×10 @ 70-80%
—Start @ 70% for set 1 & work up to a heavy 10 rep by set 3.

Conditioning
“Open WOD 15.5″
27-21-15-9 reps for time of:
Row (calories)
Thrusters 95/65#

WOD Notes: TD = 6-13 minutes. This WOD is a repeat from last years CrossFit Games Open, which it was the toughest one both mentally & physically! Let’s see how much your fitness has improved. Scaled weights are 65/45#. Use air dyne if classes are too large.

Schedule This Week
We will have Open Gym for one hour each day this week. The rest of the schedule is normal.
Monday – 7pm open gym
Tuesday – 6pm open gym
Wednesday – 5pm open gym
Thursday – 4pm open gym

  

1/22/2016 – WOD

Strength
Front Squat – 20 min to work up to a new 1RM

Conditioning 
For Time
30 C2B Pull-ups
10 DB Snatches (alternating) 100/70#
50 Burpees
10 DB Snatches (alternating) 100/70#
70 Wall Balls 30/20#
10 DB Snatches (alternating) 100/70#

WOD Notes: TD = 13-20 minutes. Scale C2B to chin over bar. You may also scale the whole WOD by cutting it in half and do 2 rounds.

Announcement: This is Saturday’s WOD since we will most likely be snowed in and Rage will be closed. Make sure to check blog tonight for updates!

1/21/2016 – WOD

Strength
Snatch – 15 min to work up to a heavy single

Conditioning
7 Rounds For Time
4 Power Cleans 185/125#
8 Front Rack Lunges 185/125#
12 T2B
50 ft Handstand Walk (sub: 3 wall climbs)

WOD Notes: TD = 12-17 minutes. PC weight is 60-65% (use same weight for lunges). T2B scale = 12 hanging knee above hips or 6 cal ski erg.

  

1/20/2016 – WOD

Strength
Clean n Jerk – 15 min to work up to a heavy single
—Full clean is preferred, but you may power clean if necessary

Conditioning
10 Rounds For Time
5 Hang Squat Clean 155/105#
5 Push Jerk 155/105#
25 Double Unders

WOD Notes: TD = 9-16 minutes. Weight should be around 50% of clean n jerk (can cycle through all 10 reps each round quickly). DU scale = 50 singles