Author Archives: jordy

9/6/2013 – WOD

Strength/Skill
EMOM for 10 Minutes
ODD: 2 Power Snatches @ 75%
EVEN: 8 Bentover Barbell Rows (heavy)

Conditioning
6 Rounds For Total Time
4 Power Snatch 155/105lb
8 Box Jumps 30/24″
12 Pull-ups
120′ Shuttle Run (6 Laps)
—Rest 90 sec between rounds

WOD Notes: This is an anaerobic interval style workout where each round is designed to be all out! Weight for power snatch should be 75-80% of 1RM (should be challenging for 4 touch n go reps). Transition quickly between movements to keep up the intensity!

Reminder: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans.

9/5/2013 – WOD

Strength
Back Squat – 3×5 (70-75%) – Deload
—Tempo should be slow & controlled (5 sec count into bottom)

Conditioning
Buy In: 250m Sleg Drag 45/35lb
10 Wall Balls 30/20lb
1 Rope Climb 20′
20 Wall Balls 30/20lb
2 Rope Climbs 20′
30 Wall Balls 30/20lb
3 Rope Climbs 20′
20 Wall Balls 30/20lb
2 Rope Climbs 20′
10 Wall Balls 30/20lb
1 Rope Climb 20′
Buy Out: 250m Sled Drag 45/35lb

WOD Notes: Rx’d heights for the wall balls are 10′ (black) for men & 9′ (red) for women. Scaling for rope climbs are 1 lap sled pull w/ arms only or 10 Ring Rows for each rope climb.

Reminder: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans.

9/4/2013 – WOD

Strength
Squat Clean – 12 Min to work up to Heavy 1RM

Conditioning
5 Rounds For Time
5 Deadlifts @ 70%
10 Bar Facing Burpees
Then: Row 2k

Assistance
3×12 Glute Ham Raises / Weighted Back Extensions

WOD Notes: Scoring for this WOD is the time it takes for you to complete both the 5 rounds & the 2k row. However, I want you to record your time for the 2k row as well. Try to stay within 30 seconds of your 2k PR.

Reminder: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans.

Lots of PR’s on the squat cleans!

Sara locking out her Deadlift!

9/3/2013 – WOD

Strength
Banded Shoulder Press (purple) – 10×2 @ 60-65% 1RM
—Object is to maintain speed on both reps. Rest 1 min between sets.

Conditioning
3 Rounds For Total Reps
1 Min AMRAP Wall Climbs
—Rest 15 sec
1 Min AMRAP KB Swings 70/53lb
—Rest 15 sec
1 Min AMRAP Double Unders
—Rest 15 sec
1 Min AMRAP Air Dyne for Cal/Miles
—Rest 1 min

Midline
Accumulate 3 minutes in an elevated weighted Ring Plank Hold

WOD Notes: Keep track of total reps for each individual movement & make sure to transition fast to the air dyne. Don’t worry so much about the calories on the air dyne, just make sure to go FAST! Rx’d for wall climbs is nose to the wall. Scaling for wall climbs are elevating your foot on a box & walking your hands towards the box.

Announcement: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans!

  
Jenny K & Teresa repping out the wall climbs!

9/2/2013 – Labor Day WOD

“Hot Shots 19”
Six rounds for time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. Click on link to donate: https://hotshots19.crossfit.com/

WOD Notes: You can scale the weight of the power clean (50% 1RM) & use a band for strict pull-ups. Let’s do our best on this tough grueling WOD.

Amazing job today everyone on a difficult WOD!

8/31/2013 – WOD

Strength
Snatch – 15 min to work up to a heavy 1RM

Conditioning
“2013 Open WOD 13.1”  (Compare to 3/9/2013)
17 Min AMRAP
40 Burpees
30 Snatches 75/45/35lb
30 Burpees
30 Snatches 135/75/55lb
20 Burpees
30 Snatches 165/100/75lb
10 Burpees
AMRAP Snatches 210/120/90lb
***Score is total reps.

WOD Notes: Alright ragers let’s see how much our fitness has improved over these past 6 months! Standard for the burpees will be to reach overhead with straight arms & feet a few inches off the ground. The snatches limited how far many of you got into this workout, so hopefully our snatch techqniue/practice has paid off!

REMINDER: Labor Day (Monday Sept 2nd) – 9am & 10am classes only + open gym from 11-2pm

Nice job today everyone!

8/30/2013 – WOD

Strength
Front Squat 1×5 (70%), 1×3 (80%), 3×1 (90-100%), 3×3 (85%)

Conditioning – “Finally a Chipper”
800m Run
100 Wall Balls 20/14lb
50 Box Jumps 24/20″
25 GI Janes  (8’/7′ Bar)
1000m Row

WOD Notes: Rx’d height for wall balls is 10′ for both men & women, but you may scale to the gray or red line. You may not rebound on the box jumps. For the GI Janes, you can jump right into the pull-up or you can swing & kip your way up.

REMINDER: Labor Day (Monday Sept 2nd) – 9am & 10am classes only + open gym from 11-2pm.

Joan refusing to look at her 500m pace on the monitor!

8/29/2013 – WOD

Strength
a) 3x ME Strict Pull-ups (8-10 Reps)
b) 3x ME Shoulder Press (8-10 Reps @ 75%)
—Rest 1 min between movements. Alternate between pull-ups & presses.

Conditioning
7 Min AMRAP Ladder
2 Pull-ups
2 Push Jerk 135/95lb
4 Pull-ups
4 Push Jerk 135/95lb
6 Pull-ups
6 Push Jerk 135/95lb
8 Pull-ups
8 Push Jerk 135/95lb
*Keep climbing the ladder until 7 minutes is up. Score = Total Reps
—Rest 3 minutes
3 Min AMRAP of KB Swings 70/53lb

WOD Notes: Weight for the push jerk should be about 50% of 1RM Push Jerk or 45% of Split Jerk. Standard for pull-ups is chin over bar, but Rx’d+ is Chest to Bar

Laura 35lb KB Swings!

8/28/2013 – WOD

Strength
Banded Deadlifts – 12×2 @ 55-60% (use green or blue bands)
—Do 1 set each min & focus on moving weight quickly with proper technique

Conditioning
6 Rounds For Total Working Time
5 Squat Clean 205/125lb  (70%)
Row 300m
—Rest 90 seconds between rounds

Assistance
3×12 Weighted Back/Hip Extensions

WOD Notes: This is an interval style WOD where each round must be all out, since there is built in rest within the workout. Do your best to sprint the rows each round & don’t conserve energy. Score = total time minus 7.5 minutes of rest.

8/27/2013 – WOD

Strength
Bench Press – Work up to a heavy 1RM, then do 3 sets of Max Effort Reps @ 75%

Conditioning
Buy In: 50 Burpees
5 Rounds
1 Rope Climb 20′
40 Double Unders
Buy Out: 50 Burpees

Midline
Accumulate 2 Minutes in a Ring L-Sit, Ring Plank Hold, GHD Hold, or 6 inches (choose one)

WOD Notes: Make sure to open hips all the way on the burpees & stand tall when leaving the ground. Scaling for rope climbs are 15′ rope climbs, 5 up/downs or 1 lap of a sled pull.

Jenny Holding Modified L-Sit

Henry looking good on the L-Sit