Monthly Archives: February 2017

2/28/2017 – WOD

Strength
Push Jerk (from rack) – 1 rep every min for 10 total sets
—Start @ 70%. Increase weight every set & work up to a max jerk

Conditioning
10 Rounds For Time
3 Ring Muscle-Ups
6 Push Jerk 155/105#
35 Double Unders

WOD Notes: TD = 9-15 min (20 min cap). MU scale = 1-2 reps each round or 5 GI Janes. PJ = 55% of 1RM. DU scale = 15-20 DU or 60 singles. Each round should take no more than 90 sec especially the first few rounds. Quick transitions to each movement are important in this WOD!

Amie – Red Riot Burpees!

2/27/2017 – WOD

Strength
Back Squat – 1 rep every min for 10 sets
—Start at 70% & work up to a heavy single by the end. 

Conditioning
5 Rounds For Time
15 T2B
10 Hang Power Clean 165/105#
10 Front Rack Lunges 165/105#
10 Back Squat 165/105#

WOD Notes: TD = 10-16 min (20 min cap). T2B Scale = 20 knee above hips. You must use the same weight for all 3 movements. Base the barbell weight off 40% of your back squat. I would like you to do the lunges & squats unbroken, but if you have to break up the HPC that is fine.

Diana throwing around the 35# DB no problem!

2/26/2017

Open Gym: 11-4pm

Stacey T. – Burpee Box Jump over queen!

2/25/2017 – WOD 

Conditioning 
“Open WOD 17.1”
For Time 
10 DB Snatches 50/35/20#
15 Burpee Box Jump Overs 24/20″
20 DB Snatches 50/35/20#
15 Burpee Box Jump Overs 24/20″
30 DB Snatches 50/35/20#
15 Burpee Box Jump Overs 24/24″
40 DB Snatches 50/35/20#
15 Burpee Box Jump Overs 24/20″
50 DB Snatches 50/35/20#
15 Burpee Box Jump Overs 24/20″

***Rage will open at 8am for warm-up. First heat goes off at 9am! Good luck everyone and let’s have some fun!

2/24/2017 – WOD

Strength
Front Squat – 2 reps every 1:15 for 8 total sets
—Start @ 75%. Increase weight every set. Finish with a heavy double.

Conditioning
Make-up/Skill Day!

Announcement: Open WOD 17.1 has been announced and will be programmed for tomorrow! Rage coaches will be tackling it tonight! Please stop by and cheer us on if you aren’t busy. You are responsible for finding your own judge if you don’t plan on doing it Saturday! Judge must be on a different team! Check out games.crossfit.com for full workout description. Please bring in 50# DB if you have a pair, since that seems to be the weight we need still!
***Rage will open at 8am for warm-up. 9am first heat goes off. Heats will run every 25 minutes. Please let me know what heat you’d like to be in if you haven’t already. Last heat will be at 11:30pm. Thanks everyone! Let’s Rage all over 17.1!

Open WOD 17.1 – Dianne

2/23/2017 – WOD

Strength
1 Power Snatch + 1 Sq Snatch every 1:15 for 8 sets
—Start @ 75% of 1RM PS & work up to a heavy set

Conditioning
3 Rounds For Time
20 HSPU
75 Double Unders
Run 400m

WOD Notes: TD = 9-15 min. HSPU scale = 20 DB Push Presses (light – should be able to do all 20 in a row). DU scale = 125 singles or 30 DU. If you are competing in the Open, think about using this WOD as an active recovery.

REMINDER: Open WOD 17.1 is being announced tonight at 8pm. We will have a TV setup to watch the live announcement! 17.1 will be programmed for Saturdays WOD, which will kickoff at 9am! We will run heats every 20-30 minutes depending on how long the WOD is. Get excited Ragers, The 2017 CrossFit Games OPEN is here!!!!

2016 – Throwback to Open WOD 16.5

2/22/2017 – WOD

Strength
1 Power Clean + 1 Sq Clean every 1:15 for 8 sets (touch n go)
—start @ 70% of Sq clean & work up to a heavy set

Conditioning
15 Min AMRAP
60 Wall Balls 20/14# to 10ft
40 T2B
20 Power Cleans 185/125#

Assistance
Back Extensions GHD (weighted) – 3×12

WOD Notes: TD = 1.5-2.5 rounds. Record score as total reps. 1 Round = 120 reps. You may scale the WOD by breaking it up into 30/20/10 or 15/10/5. You should choose one of these 2 options if you have trouble linking 8-10 T2B fresh. PC = 65% (should be all singles).

2/21/2017 – WOD

Strength
Push Jerk (from rack) – 2 reps every 1:15 for 8 total sets
—Start @ 75%. Increase weight every set. Last set should be around 95%

Conditioning
4 Rounds For Time
7 Bar Muscle-ups
14 DB Snatches (alternating) 70/45#
21 Burpees
—rest 2 min after completion of WOD then…
5 Min Max Cals on the AD or Assault bike

WOD Notes: TD = 10-16 min / 70-110 cals. Bar MU scale = (#1)  3-4 reps/round (#2) 10 C2B Pull-ups + 10 Ring Dips/Push-ups (#3) 10 Ring rows + 10 Push-ups. DB Snatches should be very light to where you can muscle snatch them. Make sure to open your hips on the burpees!!

Kurt – 160# snatch

2/20/2017 – WOD

Strength 
Back Squat – 2 reps every 1:15 for 8 sets
—Start at 75% & work up to a heavy double by the end. 

Conditioning
5 Rounds For Time
10 Thrusters 135/95#
20/18 Cal Row

Midline
GHD Sit-up Hold (weighted) – acccumulate 3 min in the least amount of sets

WOD Notes: TD = 9-16 min. Thrusters should be unbroken every round if possible and should get very difficult by the 4th round. You should be pulling about 85-90% effort on the rower each round, so that you can transition to the BB quickly.

Coach Tighe – Dropping some knowledge during rowing clinic

2/18/2017 – WOD

Conditioning
30 Min EMOM
Min 1 – 200m Run
Min 2 – 10 Power Snatches 115/75# (touch n go)
Min 3 – 50 Double Unders
Min 4 – 5 Strict C2b PU + 12 Burpees
Min 5 – 8 DBall Over Shoulder 150/100#
*REPEAT 6x

WOD Notes: The goal of this WOD is to try to do the required work each min for as long as possible. You should be getting at least 15 sec rest between movements, so try to scale accordingly to do that. If you fail to complete the work in that min, take a min off and hop back in where you left off. Things you will most likely have to scale are DU & burpees. The 200m run is out the middle garage door to the first curb of the parking lot up the street. It’s a little past the “Marcor” Sign. I’d prefer if you touch n go the snatches since they are light and I want you to get used to cycling a barbell. You may scale back the DU to 25 or do as many as you can in 45 sec. Scale the burpees to 8 or 10 if necessary.