Author Archives: jordy

2/18/2014 – WOD

Strength/Skill
EMOM for 8 Minutes
5 Bench Press @ 70% 1RM
1 Legless Rope Climb 15’ or (with legs 20′)

Conditioning
100 Burpees For Time
*Top of every min do 5 slam balls 50/35lb

Midline
3x ME GHD Sit-up Hold (weighted)
—Rest 2 minutes between

WOD Notes: Scaling for RC are 3 up/downs. You may scale the number of burpees to 75 if WOD will take over 20 minutes. For the EMOM, you will work with a partner who is using about the same weight on the bench press.

Announcement: RX Bars are back in stock as well as Zukay Drinks!

Tarah looking good on the slam balls!

Ryan doing work on the burpees!

Is Ross really doing a WOD?

2/17/2014 – WOD

Strength
Back Squat – 1 Min AMRAP @ 75%, 1 Min AMRAP @ body weight
—Rest 3 minutes between sets

Conditioning
10 Min AMRAP
10 Wall Balls 30/20lb
30 Double Unders
—Rest 5 minutes
10 Min For Max Distance on the Rower/Air Dyne

WOD Notes: Shoot for 10-15 reps for the 75% back Squat & 20+ reps on the BW BS. Scale down to 55% for BW BS if 20+ reps will be tough. Wall Ball height is 10′ for men & 9′ for women, since it’s a heavier WB. Scaling for DU are 75 singles or 15 DU.

2/16/2014 – Tri County Throwdown Finals

Week 4 of the Tri County Throwdown @ South Mountain CrossFit! Make sure to stop by and support our fellow ragers as this should be a fun day of competition! Heat 1 of WOD #1 starts at 11:30am!

3.2.1…RAGE!!!

Amazing job today everyone! Lots of PR’s on your clean n jerks! Results will be posted within next few days!

2/15/2014 – WOD

Conditioning
15 Min AMRAP
3 Thrusters 135/95lb
3 Burpee box jump overs 24/20″
6 Thrusters 135/95lb
6 Burpee box jump overs 24/20″
9 Thrusters 135/95lb
9 Burpee box jump overs 24/20″
—Keep climbing until you do 15 of each then return back to round of 3.
*Top of every minute do 3 strict c2b pull-ups

WOD Notes: Thruster weight is moderately heavy and you may scale height of box. You may scale chin over bar instead of c2b or scale to 1-2 reps each minute.

2/14/2014 – Valentine’s Day WOD

Strength
Front Squat – Work up to a new 1RM
—Let’s get after this with the same intensity as Monday!

Conditioning
7 Rounds For Time
30 Double Unders
8 T2B (unbroken)
10 Slam Balls 50/35lb

WOD Notes: Scaling for DU is 75 singles or 15 DU. You may scale the weight on the slam balls if you have a hard time receiving ball on the rebound.

Reminder: If you’re interested in having Custom Fit Meals at CF Rage click here: Custom Fit Meals Sign-up Sheet

2/13/2014 – WOD

***All classes have been canceled today. Enjoy your rest day and get ready to max out Front Squats tomorrow!

2/12/2014 – WOD

Strength
Clean n Jerk – 15 min to work up to a heavy 1RM

Conditioning
For Time
10 Ring Muscle-Ups
1 Rope Climb 20′
8 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
3 Rope Climb 20′
24 DB Snatches 80/45lb
2 Rope Climb 20′
16 DB Snatches 80/45lb
1 Rope Climb 20′
8 DB Snatches 80/45lb
10 Ring Muscle-Ups

Assistance
4×8 Hip Extensions (weighted w/ barbell)

WOD Notes: Scaling for MU are 10 jumping MU (if you are close to a MU) or 20 C2B Pull-ups. Scaling for RC are climbing to 15′ or 3 up/downs per RC. You may scale the weight of the DB Snatch as well if Rx’d weights are too heavy.

Reminder: Tri-County Throwdown Finals are this Sunday @ SMCF starting at 11:30am! Happy belated bday to coach Eric!

2/11/2014 – WOD

Strength
a) Bench Press – Work up to a heavy 1RM for the day
b) Max Unbroken HR Push-ups (1 set)
—You may scale by elevating hands on a bench.

Conditioning
For Time
9 Power Clean 185/115lb
Row 400m
15 Power Clean 185/115lb
Row 800m
21 Power Clean 185/115lb
Row 1200m

Midline
Tabata – L-Sit (rings/parallettes) or weighted plank

WOD Notes: Power Clean weight should be 65%. Depending on the size of the class, some of you will have to do the “conditioning” first & the bench press/Push-ups 2nd.

Jeff L & Jordy doing meathead rows!

2/10/2014 – WOD

Strength
Back Squat – MAX OUT DAY! Find a new 1RM
—We’ve finally come to the end of our squat cycle! Let’s get after this Ragers! Goal is 8-10% increase.

Conditioning
4 Rounds For Time
15 Heavy Wall Balls (35/25lb slam ball)
20 Pump Sit-ups
60′ Burpee Broad Jump (2 Laps)

WOD Notes: Rx’d for WB is 35lb slam ball for men to the black line (10ft). Rx’d for women is a 25lb slam ball to the red line (9ft). If you choose to use your regular WB weight then you must do 25 reps each round. Standards for pump sit-ups & burpee broad jump will be discussed in class. Use the pump sit-ups as your rest time as the other 2 movements will tax you metabolically.

Amazing job tonight everyone on your back squats!

2/8/2014 – WOD

Strength
Weighted Strict Pull-ups (Close Grip) – 3x Max Effort
—Use a weight or band that will limit you to 8-12 reps

Conditioning
12 Min AMRAP
40 Bar Facing Burpees
20 OHS 120/85lb
10 Ring Muscle-ups
—Rest 5 minutes
30 Slam Balls For Time 50/35lb

WOD Notes: You may scale OHS to front squats (55% 1RM) or go super light on the OHS. Scaling for ring muscle-ups are 20 pull-ups each round.

***Congrats to Seth Levine & Nina Brascetta for joining the Muscle-Up Club! Who will be next?