Author Archives: jordy

8/23/2016 – WOD

Strength
Shoulder Press – Work up to a heavy single, then do 4×7 @ 75%

Conditioning
4 Rounds For Time
60ft Handstand Walk (sub: 4 Wall Climbs)
1 Pull-up Complex (5 strict c2b + 10 kipping c2b)
400m Run

Extra Work
Prowler – With a partner, do 1 heavy lap (length of Rage) EMOM for 8 minutes
—Each person does 1 lap within the minute. Should take 15-20 seconds. 

WOD Notes: TD = 10-15 minutes. WC scale = 20 shoulder taps w/ feet on box or 2 laps bear crawl. PU complex scale = 5 strict pu + 10 kipping chin over bar. If you can’t do an unassisted strict PU, you can do 15 kipping pull-ups or 15 ring rows. You should be able to push the pace on the run each round!

Announcements
1) Fit-Aid Fuel Packs are now available at Rage for $3 each
2) Earth Fed Muscle Protein (2lb) = $40
3) Milspec Jump Ropes = $45
4) Old Rage Sweatshirts = $20

FitAid fuel packs! $3

8/22/2016 – WOD

Strength
Back Squat – 4×7 @ 77%
—Use a little more than last week 

Conditioning
8 Rounds For Time
8 DB Snatches (alternating) 70/45#
10 Front Rack Reverse Lunges with DB 70/45#
12 Cal Row

WOD Notes: TD = 14-19 minutes. DB snatches should be light to where you can muscle snatch them. You should be able to do all 10 lunges unbroken easily as well. Try to average 2 minutes/round.

Summer Slam – 3rd place!

8/21/2016 – WOD 

Open Gym: 12-3pm

8/20/2016 – WOD

Conditioning
20 Min AMRAP
3 Deadlifts @ 55%
3 Bar Facing Burpees
3 C2B Pull-ups
3 Wall Balls 30/20# to 10ft
6 Deadlifts @ 55%
6 Bar Facing Burpees
6 C2B Pull-ups
6 Wall Balls 30/20# to 10ft
***Continue to add 3 reps each round for each movement. If you complete the entire round of 15, start back over with 3. Score = total reps.

WOD Notes: TD = Completing one round + getting deep into the 2nd round. One round = completing all 15 reps of each movement. DL should be light to where you can pick the bar up without resting too much after the wall balls. Should be able to touch n go a lot of the reps. Wall balls should be heavier than normal. C2B scale = chin over bar or ring rows.

8/19/2016 – WOD

Strength
Front Squat – 4×7 @ 75%

Conditioning
Make-up/Skill Day!

Reminder: Rage will open tomorrow at 8am. If you come at 8am to workout, please finish & clean up before the 9am class starts, thanks!

8/18/2016 – WOD

Strength
Snatch (full) – 10 Reps. (3 @ 80%, 2 @ 85%, 5 @ 90%)
—Goal is to hit all 5 lifts at 90%.

Conditioning
10 Rounds For Time
6 Hang Power Snatch 115/75#
4 Ring Muscle-Ups or 6 GI Janes

WOD Notes: TD = 7-15 minutes. This WOD will be on the longer side if you do GI Janes. HPS should be light to where you can string 6 in a row every round easily. You may scale  MU to 2-3 reps/round if necessary (should be unbroken).

8/17/2016 – WOD

Strength
Clean (pause at 1 inch off floor) – 7 reps @ 75-90%
—Focus on driving through floor with legs while keeping back tight. Should have all good lifts.

Conditioning
3 Rounds For Time
7 Squat Cleans @ 70%
25 T2B
100m Sled Drag 100/50#
400m Run

WOD Notes: TD = 16-22 minutes. If you aren’t proficient at T2B (have trouble linking 10 in a row), scale the reps down to 15-20/round. You may also do 25 sit-ups or 8 cal ski erg. Sled Drag should be a fast walk up to the “Marcor” Sign and back with a slog jog. Try to hold a 6-7 min round pace to stay within TD.

8/16/2016 – WOD

Strength
Push Jerk – Work up to a heavy single, then do 3×5 strict press @ 80%

Conditioning
5 Rounds (interval style)
8 Push Jerk @ 70%
50 Double Unders
25 Cal Row
—Rest 90 secs between rounds. Score = total time minus 6 minutes.

WOD Notes: TD = 2-3 min/round. PJ weight should be HEAVY for 8 reps, but not too difficult to where you are failing. DU scale = 90 singles or 25 DU. Rowing should be done at 95%+ effort, since you have rest between each round.

Cole – Practicing push jerks

8/15/2016 – WOD

Strength
Back Squat – 4×7 @ 75%

Conditioning
6 Rounds For Time
1 Legless Rope Climb 18ft OR Climb with legs 20ft
15 KB Swings 70/53#
15 Burpees

WOD Notes: TD = 12-18 minutes. RC scale = 1 lap sled pull with arms only or 3 up/downs (focus on keeping hips in line with your body). KB swings should be unbroken every round & burpees should be maintained at a slow, steady pace.

Mobility Doc Classic – Diana, Dianne, Coach Ross, Ally, Shannon

8/14/2016 – WOD 

Closed