Author Archives: jordy

11/4/2013 – WOD

Strength
Back Squat 6×2
—Start @ 80% & work up to 90-95% for at least 2 sets.

Conditioning
5 Rds For Time – “Reverse Rowing Nancy”
15 Overhead Squats 95/65lb
400m Row

Midline
Accumulate 2 Min – L-Sit, Reverse Sorenson Hold (GHD), or Weighted Plank.

WOD Notes: Yes, we have been rowing a lot the past week. The way I see it is that you can never row too much…unless it’s a half marathon like we had to do at the CrossFit Games! Overhead squat weight is light so work on technique (break bar while holding overhead). Rage will most likely be having a clean n jerk clinic Saturday November 16th (more details to follow).

Donna practicing overhead squats!

11/2/2013 – WOD

Strength
Snatch – 2 EMOM For 7 Min @ 85%
—Full Snatch if mobility allows.

Conditioning
For Time
200 Double Unders
75 Burpees
20 Power Snatches 155/105lb
Run 800m

WOD Notes: You must complete everything in order. Scaling for double unders is 500 singles. Snatch weight should be about 75% of your 1RM Power Snatch.

11/1/2013 – WOD

Strength
Front Squat 5×5
—Start @ 70% & build to a heavy 5RM

Conditioning
4x500m Row ALL OUT!
—Rest 3 minutes between each effort

WOD Notes: Make sure that each effort is 100% & try not to hold back and save energy for last round. You should also make-up any assistance/midline work that you missed this week after the WOD. Any remaining time left during class can be used to work on any skills, which I can help with.

10/31/2013 – Happy Halloween

Strength
Bent Over BB Rows – 4×10 (Heavy)
—Use arms only & focus on keeping hip angle constant throughout

Conditioning
2 Rounds For Time
15 Ring Muscle-Ups or 30 C2B Pull-ups
Run 800m

Assistance
3×10 Glute Ham Raises

WOD Notes: Rx’d for this WOD is Muscle-Ups. If you can do a few muscle-ups, you can combine a few muscle-ups with C2B Pull-ups. You may also scale C2B, with chin over bar. If it decides to rain, we will sub a 1 mile bike each round. Feel free to Rage all over this WOD by wearing your favorite costume!

Those guns are illegal at Rage, put them away!

Candy warming up on the bike in her costume!

—-Jeff acting like he’s superman while doing Muscle-Ups! IMG_2956

10/30/2013 – WOD

Strength
Clean Pull – 5×2 @ 120% of 1RM Clean
—Work on moving bar with speed, while maintaining position

Conditioning
5 Rounds For Time
3 Squat Clean 225lb/135lb
15 Wall Balls 20/14lb
3 Power Clean 225lb/135lb
12 T2B

WOD Notes: Clean weight is 75% of your 1RM. Rx’d for wall balls is 10′ (black line). Scaling for T2B are hanging knee raises.

10/29/2013 – WOD

Strength
Shoulder Press – 1×5 (70%), 1×3 (80%), 1×2 (85%), 3×1 (95-100%), 1xME (70%)
—Work up to a 1RM, then do 1 set of max reps @ 70%

Conditioning
6 Rounds For Time
1 Handstand Walk 30 ft. (5 mats)
12 KB Swings 88/53lb
300m Row

WOD Notes: Scaling for Handstand Walks are 3 Wall Climbs. You should aim for 7-10 reps on the max effort set of shoulder press.

‘
Lauren doing 30’ Handstand Walk unbroken

Ross squatting a lot of weight!

10/28/2013 – WOD

Strength
Back Squat – 5×3
—Start @ 80% & work up to 90%

Conditioning
5 Rounds
5 Hang Power Cleans 225/155lb
1 Rope Climb 20′
12 GI Janes
—Rest 2 minutes between rounds

Midline
3×12 GHD Sit-ups (tempo) or 3×25 Weighted Sit-ups

WOD Notes: This is an interval style WOD where each round must be all out! HPC weight is 80% of your 1RM. Scaling for rope climbs are 10 ring rows or 1 lap sled pull. Try to choose a bar height that is at least 4 inches above your reach. Subtract 8 minutes of rest from your total time.

10/26/2013 – WOD

Skill/Strength
A) Snatch Practice off blocks (below knee) – 10 min
B) Pendlay Rows 3×10 (heavy)

Conditioning
Complete For Time
25 Burpees
800m Run w/ 20/14lb medball
25 Burpees
15 Tire Flips
25 Burpees
1500m Row

WOD Notes: You may complete WOD in any order & make sure to dress warm for the run.

Mary cheering on all Ceilings!

10/25/2013 – WOD

Strength
Front Squat 5×3 @ 85%
—Work on wider grip, create torque in shoulder by bending bar

Conditioning
“Reverse Biking Helen”
3 Rounds For Time
12 Pull-ups
21 KB Swings 53/44lb
800m Bike

WOD Notes:  If you haven’t done “Helen” before or want to do it again & compare your time you may also do that. “Helen” is 3 rounds for time of: 400m Run, 21 KB Swings 53lb, 12 Pull-ups. Compare to 4/23/2013.

10/24/2013 – WOD

Strength
Push Press – 1×5 (70%), 1×3 (80%), 1×2, (85%), 3×1 (95-100%), 1xME (75%)
—Work up to a heavy 1RM, then do 1 set max reps @ 75%

Conditioning
For Time
100 Double Unders
40 Wall Balls 20/14lb
20 T2B
75 Double Unders
30 Wall Balls 20/14lb
15 T2B
50 Double Unders
20 Wall Balls 20/14lb
10 T2B
250m Sled Drag 45/25lb

WOD Notes: Scaling for double unders are 50, 30, 20 by round or 300, 200, 100 singles by round. Rx’d for wall balls is 10′ for men & women. The WOD ends with a 250m sled drag immediately following the 10 T2B.