Author Archives: jordy

4/7/2017 – WOD

Strength
Front Squat – 5×5 @ 85% (heavier than last 4 wks)
—Do 1 set every 3 minutes for all 5 sets.

Conditioning
Make-up/Skill Day!

Announcement: The CrossFit Rage App is coming soon, so stay posted! If anyone is looking for someone to help with website development, my buddy Mitchell Zackowski helped me out with the new CF Rage website. I will have his business cards “Longhorn. Technology” on my desk. He is also creating the Rage App!

4/6/2017 – WOD

Strength
3 Low Hang Snatch (below knee) every 2 min for 14 min (8 sets)
—start @ 70% & add weight every set

Conditioning
5 Rounds (interval style)
7 Deadlifts @ 70%
50 Double Unders
25/20 Cal Row
—Rest 2 minutes between rounds

WOD Notes: TD = 2-3 min / round. DL should feel heavy for 7 reps especially once you reach the 3rd to 4th round, however if you can’t maintain a neutral spine I want you to go lighter than 70%. You should also be linking all 7 together. If you don’t feel comfortable with that, then do all singles. DU scale = 25 DU or 80 singles. The row should be 95%+ effort!! Subtract 8 minutes from total time.

4/5/2017 – WOD

Strength
1 Sq Clean + 1 Push Jerk + 1 Split Jerk – 1 set every 2 minutes for 14 min (8 sets)
—Start at 65% of CnJ max & add weight every set

Conditioning
4 Rounds For Time
12 DB Push Presses 70/45# (each arm)
15 C2B Pull-ups
250m Sled Drag 50/35#

WOD Notes: TD = 12-18 min. Push presses should feel heavy for 12 reps. C2B scale = chin over bar, ring rows, or knee pu. You should be able to jog slowly with the sled the entire time & shouldn’t have to walk much at all!

4/4/2017 – WOD

Strength
a) Bench Press – 5×6 @ 82%
b) GHD Hip Extensions (weighted) – 3×15
—Mix in the GHD Hip Ext in between the bench press sets. Rest 90 seconds before each bench press set. 

Conditioning
14 Min AMRAP
3 Hang Power Clean 135/95#
3 Bar Facing Burpees
3 T2B
6 Hang Power Clean 135/95#
6 Bar Facing Burpees
6 T2B
9 Hang Power Clean 135/95#
9 Bar Facing Burpees
9 T2B
***Continue to climb the ladder by adding 3 reps each round until 14 min is up***

WOD Notes: TD = Round 18-24. Record score as total reps on the whiteboard. HPC = 50% of 1RM (should feel light). T2B scale = knee raises.

4/3/2017 – WOD

Strength
Back Squat – 5×5 @ 85% (heavier than last 4 wks)
—Do 1 set every 3 minutes for all 5 sets.

Conditioning – “Rage 17.5”
10 Rounds For Time
9 Overhead Squats 95/65#
150m Run

Midline
Weighted Plank – 10 rounds Tabata

WOD Notes: TD = 11-17 min. (20 min cap). The run is to the “Marcor Sign” & back into Rage. You should be able to hold your 5k pace for all 10 rounds & should be able to pick up bar right away. Make sure to set up your barbells close to the back part of the gym so you make the run as short as possible. OHS should be very light to where you can go unbroken no problem each round! OHS scale = KB goblet squats if OH mobility is very limited.

4/2/2017 – WOD

Open Gym: 12:30-3:30pm

4/1/2017 – WOD

“Open WOD 17.6”

Conditioning (35 min cap)
4 Rounds
50 Double Unders
10 Front Rack Lunges @ 185/125# (55% of FS)
3 Rounds
15 C2B Pull-ups
10 DB Burpee Ground to OH 45/35#
2 Rounds
30/25 Cal Row
25 Deadlifts (same weight as lunges)
20 Lateral Burpees Over Bar

WOD Notes: TD = 22-30 min. This WOD is to be performed straight through w/o any rest. Classes will have to split up in 3 groups. Group 1 will start at DU/Lunge. Group 2 = C2B/DB burpee. Group 3 = Row/DL/burpee. Rowers should be facing the wall as close as possible. DB should either be under the rig or close to it. Barbells can be spread throughout the middle of the gym. DU scale = 20 DU or 80 singles. C2B Scale = chin over bar or ring rows.

Reminder: Open gym is over at 12pm today!

3/31/2017 – WOD

Strength
Front Squat – 4×8 @ 80% (32 reps – same weight as last week)
—You must do one set every 3 minutes for 4 sets.

Conditioning
Make-up/Skill Day!

Saturday’s WOD

3/30/2017 – WOD

Strength
3 Position Snatch – Floor + Below Knee + Above Knee (6 sets: 1 set every 2 min)
—Stay between 75-80% & work technique

Conditioning
5 Rounds (interval style)
8 Power Snatches (unbroken) 135/95#
15 T2B
25 Cal Bike (assault = 15 cal)
—Rest 2 minutes between rounds

WOD Notes: TD = 1:30-2:15 / round. Choose a weight to where it’s challenging to touch n go all 10 snatches. Use around 65% of 1RM PS. T2B scale = 20 Hollow rocks. The bike should be 100% ALL OUT!

3/29/2017 – WOD

Strength
Pwr Clean + Hang Pwr Clean + Split Jerk – 1 set every 2 minutes for 6 sets
—Start @ 70% of Pwr clean & work up to a heavy complex

Conditioning
3 Rounds For Time
10 Power Clean @ 70%
2 Rope Climbs 20ft
400m Run

WOD Notes: TD = 13-19 min. PC should be quick singles, which touch n go isn’t necessary. RC scale = climb to 12/15ft or you can do 5 up/downs per round or 2 laps sled pull with arms only.