Author Archives: jordy

2/18/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Hex Bar DL – 6 Reps @ 70%+
b) BB Bench Press – 8 reps @ 70%+
c) DB Bicep Curls – 8 reps + 60ft Gun Walk (both arms at same time)

Conditioning (18 min cap)
For Time
50/43 Cal Row
40 Burpees to Target
30 Dball over Shoulder 125/80#
40 Burpees to Target
50/43 Cal Row

WOD Notes: Choose a bar that is slightly above your reach if possible for the burpees. Movement breakdown in total: Row: 4:30-6 min. Burpees: 4:30-6:30 min. Dball: 3-4:30 min. You will still be under the cap if you’re on the high end of these time domains.

Assistance
Ab Rollout (rings) – 6×12 reps

REMINDER – “Cupping Seminar” 
Lets have fun on a relaxed Sunday morning and learn how to apply cupping therapy. You will learn how to safely use suction cups to treat minor workout aches/pains and promote good health.
COST: $15
WHEN: Sunday 2/23/2020 @11:00am
WHERE: CrossFit Rage
Bring your own cups. Recommended are the silicone set or the hand pump type. Fire cupping will be demonstrated with glass cups.
Wear loose fitting clothes since you will be learning on each other. Also bring a beach towel to lay on and hand towel to keep clean

2/17/2020 – WOD

By WOD

Strength
Every 3:30 x 5 Sets
a) Elevated Reverse Lunges – 14/12/10/8/6 by round (heavy)
b) Strict Pull-ups (wide grip) – 8-10 Reps
c) Barbell Skull Crushers – 10 Reps
—start with both feet on 45# plate for lunges

Conditioning
12 Min Running Clock – 5 Rounds
10 Goblet Squats 120/80# DB
2 Rope Climbs 15ft or 2 Pegboard Ascent
50 Double Unders
***200m DB Carry (anyway you’d like) + max burpees when you come back in the gym.

WOD Notes: WOD should take 8-10 minutes. Record 2 scores (time + #burpees). Goblet squats should feel heavy for 10 reps each round. RC sub = Climb to 10-12 ft or 4 heavy pulleys/round. DU sub = 25 DU or 75 singles.

Assistance
Weighted Plank – 6 Sets: 45 sec on / 45 sec off

2/15/2020 – WOD

By WOD

Conditioning
Partner WOD – For Time
60/50 Cal Bike
50 Deadlift 315/205# 
35 Double Dutch Burpees
60/50 Cal Bike
35 Double Dutch Burpees
50 Clusters 165/105# 
60/50 Cal Bike

WOD Notes: Goal is sub 30. This WOD is “you go, I go” except for the burpees which you will do at the same time (35 each). DL = 65% (should switch every 3 to 5 reps). Clusters should feel moderately heavy & switch every rep with your partner. Sprint the bike each round!

2/13/2020 – WOD

By WOD

Strength
Hang Snatch + Snatch – 1 set every min for 10 min @ 75-80%
—Drop bar after first rep

Conditioning
5 Rounds
10 DB Bench Press (heavy – unbroken every rd)
20/16 Cal Row
—rest 1 minute
3 Rounds
8 Bar Muscle-ups (sub: 8 C2B PU + 8 HR Push-ups)
25 Wall Balls 20/14# to 10ft

WOD Notes: Record 2 seperate times. Goal is sub 10 on part 1 & sub 8 on Part 2. 

Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 60 sec off for 6 sets
b) DB Reverse Flies – 4×15

2/12/2020 – WOD

By WOD

Strength
Every 90 Sec x 6 Sets: 3 Deadlifts + 1 Clean + 2 Jerk @ 75%+ CnJ
—The point of this is to fatigue your grip a little so that you’ll have to focus on being patient & quick under bar. Last 3 sets are every 2 min.

Conditioning (14 min cap)
3 Rounds For Time
10 Power Cleans 175/115#
8 Laps Farmers Carry (240ft) 70/45#’s DB
10 Push Jerk 175/115#
100 Double Unders

WOD Notes: Use 60% of PC/PJ (same weight for both). If jerk is a lot weaker. then the cleans will feel a little lighter. The goal is to do the jerks unbroken each round but feel challenging. 1 Lap = 5 mats. DU sub = 150 singles or 50 DU. Try to avg 4 min rounds or less. Do quick singles on cleans.

Assistance
a) Weighted Sit-ups – Tabata for 130 reps
b) Banded Leg Curls – 4×20 each leg or GHR (5×10)

2/11/2020 – WOD

By WOD

Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 6 reps (little heavier than last wk. (35%+ of DL)
b) DB Shoulder Press – 8 reps (heavy)
c) DB Bicep Curls – 8 reps (both arms at same time)

Conditioning
10 Rounds (interval – w/ a partner)
10 DB Snatches (alternating) 80/50#
15 T2B
200ft Versa Climber

WOD Notes: Each partner will do 5 rounds “you go, I go”. Try to really sprint the versa climber because you will have rest each round! Goal is to hold 150ft/min+ even during the later rounds! You should be able to cycle through snatches fast while switching in the air. T2b sub = toe through ring or 15 knee above hips! No wasting time on T2b! Shoot for less than 2 min rounds!

Assistance
Ab Rollout (rings) – 5×15 Reps

2/10/2020 – WOD

By WOD

Strength
Every 3:30 x 5 sets
a) Elevated Front Rack Lunges – 8 reps (little lighter than last wk)
b) DB One Arm Bent-over Rows – 10 reps (each arm)
c) Banded Tricep Extensions – 15-20 reps
—Stand on 45# bumper & step back for the lunges

Conditioning
15 Min AMRAP
8 Back Squat 185/125#
12 Bar Facing Burpees
16/13 Cal Ski

WOD Notes: Goal is 5+ rds. BS = 45-50% (should be unbroken every rd but shouldn’t feel super light). You should be able to get right back on the back squats within 15-20 sec of completing ski erg each rd. 

Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off

2/8/2020 – WOD

By WOD

Strength/Conditioning
3 Rounds: (RD 1 – 10 reps, RD 2 – 15 reps, RD 3 – 20 reps)
Sumo Deadlift High Pull 135/95#
T2B
Thrusters 135/95#
GI Janes (RX+ = 8/10/12 Bar MU)
50/100/150 (by rd) Double Unders
—rest 1 min between rd 1&2. 2 min between rd 2&3.

WOD Notes: This is not a Partner WOD. You should be able to do quick singles on sdhp and do at least 5-8 Thrusters at a time.