Author Archives: jordy

3/27/2014 – WOD

Skill
10 minutes to work on a GOAT (weakness)

Conditioning
21-15-9
DB Snatch (alternating) 70/45lb
Box Jumps 30/24″
—Rest 5 minutes
2 Rounds For Time
25 Slam Balls 50/35lb
750m Row

WOD Notes: Each WOD is timed separately. You may do box step-ups if you are unable to jump.

Reminder: 14.5 will be announced tonight at 8pm on the CrossFit Games site! You better get your engines ready for Saturday, since I think it will be a lot of conditioning. Come out to Rage this Saturday from 9-11am if you haven’t experienced The Open yet!

3/26/2014 – WOD

Strength
Clean n Jerk – Work up to a heavy 1RM. Doesn’t have to be a max

Conditioning
For Time
5 Clean n Jerk 235/145lb
15 C2B Pull-ups
7 Clean n Jerk 215/125lb
15 C2B Pull-ups
9 Clean n Jerk 195/115lb
15 C2B Pull-ups
11 Clean n Jerk 145/85lb
15 C2B Pull-ups

WOD Notes: You do not have to do a full clean in the WOD, you may power clean them. Percentages should be around 80%, 70%, 60%, 50% of your max CnJ by round. The 5 CnJ should take you over 30 sec the 1st round. You may scale C2B pull-ups to 10 each rd or you may do chin over bar.

3/25/2014 – WOD

Strength
Bench Press – Work up to a heavy 1RM then do 2 sets for max reps @ 75%

Conditioning
12 Min AMRAP
75 Double Unders
2 Rope Climbs 20′
30 KB Swings 70/53lb

WOD Notes: Scaling for DU is 150 singles or 35 DU. Scaling for RC is 5 up/downs each round, 15 Pull-ups each round, or 15 burpees if you missed yesterdays WOD.

Midline
Accumulate 3 min in L-Sit (rings/parallettes) or Plank (weighted)

Announcement: Rage will be hosting a post Open Party/Hangout after 14.5 this Saturday! Let’s try and get as many Ragers together for the 5th and final week of the CrossFit Games Open!

3/24/2014 – WOD

Strength
Back Squat – 6×2 @ 92%
—You should be a little heavier than last weeks 5×3.

Conditioning
10 Min AMRAP
10 Thrusters 75lb/55lb
15 Burpees
15 Thrusters 95/65lb
15 Burpees
20 Thrusters 115/75lb
15 Burpees
25 Thrusters 135/95lb
15 Burpees
30 Thrusters 155/105lb
15 Burpees
***Complete as much of this as you can in 10 minutes. Score is total reps

WOD Notes: 14.5 will most likely consist of thrusters & burpees, so let’s practice these movements early in the week. Set up weights to transition quickly between sets.

3/22/2014 – WOD

Conditioning
Open WOD 14.4 – 14 Min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14/10lb
30 cleans, 135/95/65lb
20 muscle-ups
*Record times after cleans & muscle-ups for the tie-breaker

Henry – one arm rowing!

3/21/2014 – WOD

Strength
Front Squat – 5×3 @ 90%

Conditioning
Make-Up Day! If you didn’t miss any days this week you can do:
4 Rounds For Time
Run 400m
120′ (2 laps) Prowler Push 500/300lb
—Make sure prowler is heavy enough to where it takes you over a min to do 2 laps.

Announcement: Open WOD 14.4 has been announced! What does everyone think? This WOD is all about T2B and MU! We will be running heats every 20 minutes on Saturday starting at 9am. Let me know what heat you want to be in.

3/20/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 3 Snatch Grip Deadlifts @ 120% Max Snatch
EVEN = 3 Bench Press @ 85%

Conditioning
5 Rounds For Time
10 Box Jump Overs 24/20″
10 DB Snatches 80/45lb
10 HR Push-ups
10 Slam Balls 40/25lb

Reminder: WOD 14.4 will be announced live tonight at 8pm @ http://games.crossfit.com/. What are your thoughts?

3/19/2014 – WOD

Strength
EMOM for 10 Min
ODD = 3 Snatches (full) @ 80%
EVEN = 1 Rope Climb 20′ (count the # of pulls it takes to get to the top)

Conditioning
For Time
2-4-6-8-10-8-6-4-2 – Push Jerk 135/95lb
1-2-3-4-5-4-3-2-1 – Muscle-Ups

WOD Notes: Push Jerk weight should be light so that you can move quickly through this WOD. Scaling for MU are doing only 1 or 2 reps each round, MU progresssions on the ground, MU attempts on the high rings, or 10 burpees each round (90 total).

3/18/2014 – WOD

Strength
EMOM For 10 Minutes
ODD = 3 Hang Power Cleans (80%)
EVEN = 5 Strict Pull-ups (weighted)
—Pull-ups should be heavy, but not quite a 5RM each round

Conditioning
3 Rounds For Time
50 Double Unders
15 C2B Pull-ups
500m Row
—Rest 5 minutes
30 GI Janes For Time

Midline
Accumulate 3 min GHD Sit-up Hold (weighted)

WOD Notes: Scaling for DU, is 125 singles or 25 DU each round. You may scale to chin over bar if C2B is too difficult without a band. Make sure to push the pace on the row each round (80% effort) then sprint the last round. The 30 GI Janes for time should be approached as a sprint (1-3 minute WOD).

-CrossFit Rage is currently sitting in 34th place! The top 30 teams in the Mid Atlantic Region get invited to Regionals!

3/17/2014 – WOD

Strength
Back Squat – 5×3 @ 90%
—Rest 2 minutes between sets

Conditioning
15 Min AMRAP
15 Wall Balls 30/20lb
12 Bar Facing Burpees
9 T2B

WOD Notes: Rx’d for WB is 10′ (black line) men & 9′ (red line) for women & masters 55+. You must face the bar on the burpees. I think you will see at least two of these movements in 14.4, so I wanted to make sure you could practice them early this week. You should be going a little heavier than normal on the WB, but if you want to use same weight you normally do to move faster that’s fine.