Author Archives: jordy

3/2/2018 – WOD

Strength
Back Squat – 5×5 @ 75-77% (Pause every rep in the bottom)

Conditioning
Make-up/Skill Day!

Announcement: Open WOD 18.2/18.2A have been announced! We will try to run heats every 15 minutes, so that means you are going to have to be ready to go & know what your starting weight is going to be for the clean. Please let me know (#DB you need) which heat you’d like and I’ll organize the heats on a first come basis. Remember, you are responsible for warming yourself up. I’d recommend really warming up your quads as this WOD is really quad intensive. Doing a few air dyne sprints with some burpees & squats would be a good idea. Ideally – the shorter the WOD, means the longer your warm-up should be. Good Luck Ragers!

3/1/2018 – WOD

Strength
Clean n Jerk – 10 min running clock: 4 EMOM for 6 minutes (24 total reps) @ 65-70% of CnJ, then work up to a heavy single until the 10 min is up.
—3 PCnJ + 1 SQ CnJ

Conditioning
20 Min AMRAP (complete with a partner interval style)
50ft Handstand Walk or 10 HSPU
15/12 Cal Row
20/15 Cal Bike

WOD Notes: TD = 1:45-2:15/rd. Partner B will start when Partner A gets to 15/10 cals on the bike. Each round should be 95%+ effort! Transition quick between movements! HS Walk or HSPU Scale = 2-3 wall climbs or 10 DB strict presses.

Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes

REMINDER: Open WOD 18.2 gets announced tonight at 8pm! Come hang out at Rage for the Live Announcement!

2/28/2018 – WOD

Strength
Snatch – 10 min running clock: 5 EMOM for 6 minutes (30 total reps) @ 70% of PS, then work up to 90% for the remaining 4 minutes.
—3 PS + 2 full snatch

Conditioning
13 Min AMRAP
15 Wall Balls 30/20# to 10/9ft
12 C2B Pull-ups (Rx+ = 15)
250m Run

WOD Notes: TD = 4-5 rd. C2B scale = 8-10 reps/rd or chin over bar. You may also do banded Pu if you can’t do an unassisted PU. The run is to the fire hydrant and back to Rage.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10 (work on slow eccentric)
b) Ring Rows – 4×10 (pause at the top)
c) GHD Sit-ups – 4×25 (rest 60 sec between sets)

2/27/2018 – WOD

Strength
a) Bench Press – 5×6 @ 75% (3 sec down + pause on chest)
b) Hollow Rocks – 5 sets: 45-70 sec
—Superset a & b together

Conditioning
15 Min AMRAP
6 Dball Over Shoulder 150/100#
15/11 Cal Ski
50 Double Unders

WOD Notes: TD = 4-6 rd. You should be able to ski the cals in a min or less each round. DU scale = 75 singles, 25 DU, or 60 sec cap each round of DU attempts. Stagger heats 45 sec.

Assistance
Snatch Grip Pulls – 5×4 @ 120% of snatch
—Start from floor each rep. Contact + drive elbows up

2/26/2018 – WOD

Strength
a) Back Squat –  4×6 @ 70-75% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×10 (slow tempo on the way down)

Conditioning (20 min cap)
For Time
27 Thrusters 75/55#
20 Bar Facing Burpees
3 Rope Climbs 20ft
21 Thrusters 125/85#
20 Bar Facing Burpees
2 Rope Climbs 20ft
15 Thrusters 165/105#
20 Bar Facing Burpees
1 Rope Climb 20ft

WOD Notes: TD = 12-17 min. Thrusters should be super light & unbroken the first set. You should have to break up the 2nd/3rd round 2-3 times. You must follow “the open” burpee standard. RC scale = climb to 15ft or do 2 up/downs per RC.

Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×10 or accumulate 50 reps. Scale = 20 negatives
b) Weighted Plank: 8 sets: 45 sec on/ 45 sec off (heavier than last wk)

2/25/2018 – WOD

Open Gym: 1-4pm

2/24/2018 – WOD

Conditioning
CrossFit Open 18.1 – 20 Min AMRAP
8 T2B
10 DB CnJ 50/35/20#
14/12 Cal Row

WOD Notes: TD = 7-14 rd. T2B should be unbroken if you are proficient at them. If you have trouble linking, you can still keeping moving by doing quick singles on a low pull-up bar. The DB CnJ should be unbroken without putting the DB down if it’s light for you. If it’s heavy, think about putting the DB down after you do 5 reps with the one arm. Choose a pace on the rower that will allow you to get off the rower and transition right to the T2B. I’d recommend not pulling straps tight on the rower.

HEAT LIST:
8am – Ryan B, Marie, Seth, Tim G, Dave P, Josh
8:30am – Stacey T, Rachel, Candy, Denise, Claire
9am – Ethan, Maria Van Buren, Lisa Ann, Gwen, Jacob, Marlena, David Broderick, Amber, Keith, Sara Thomas Gill
9:30am – Sam P, Frank, AY, DJ, Mary, Allison Volpe, Bonnie, Julian, Dom, Balder
10am – Jen, Annette, Donnie, Lyssa, Joe Fargo, Alison, Chris, Angie B, Mike Fretz, Steve Wilcher
10:30am – Evan, Tony, Brent, Steve S, Teresa, Andy B, Eric Hill, Shayne Tobin, Deb
11am – Ryan Hutchison, Maria Gaio Gallagher

2/23/2018 – WOD

Strength
Back Squat – 4×7 @ 65-70% (Pause in the bottom on every rep)

Conditioning
Make-up/Skill Day!

Announcement
Open WOD 18.1 has been announced! Tomorrow (Sat) we will run heats every 30 minutes starting at 8am. You will be responsible for warming up on your own. You may still sign-up for a heat even if you aren’t competing in the Rage Open. Please email me & let me know what heat you’d like to be in if you haven’t already responded on Facebook! Feel free to invite any family or friends to come out and cheer everyone on! Good luck everyone!

2/22/2018 – WOD

Strength
Hang Clean – 15 min to work up to a heavy single

Conditioning (23 min cap)
Complete For Time With a Partner
120/90 Cal Ski
100 KB Swings 70/53#
200/160 Cal Bike

WOD Notes: TD = 16-22 min. This is an interval style WOD where you should be working at 95%+ effort, since there’s built in rest when your partner is working. For the ski erg, the interval is 30 sec on / 30 sec off until you reach 120/90 cals. KB swings – switch every 10 reps. For the bike switch every 25/20 cals.

Assistance
a) One Arm Shoulder Press – 4×8 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 3 minutes

2/21/2018 – WOD

Strength
Hang Snatch – 20 min to work up to a heavy single
—You may go from below or above the knee

Conditioning
3 Rounds For Time
12 Power Snatches 155/105# (70% of PS)
150m Sled Drag 100/50#
9 Ring Muscle-ups or 12 GI Janes
400m Run

WOD Notes: TD = 15-20 min. PS should be quick singles and should take between 60-75 sec to do the 12 reps. The sled drag starts at the middle door. You will drag the sled up to the “Marcor” sign & back to the middle door. You may do a combination of ring/bar mu if you’d like. Scale the reps if you can’t complete the 9 reps in under 90 secs.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10 (work on slow eccentric)
b) Ring Rows – 5×10 (pause at the top)
c) GHD Sit-ups – 5×25 (rest 60 sec between sets)