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6/2/2018 – WOD

By WOD

Conditioning
Complete 3 Rounds For Time (with a partner)
30 Strict Pull-ups (RX+ = c2b)
50 Burpee Box Jump Overs 24/20″
80 Wall Balls 30/20# to 10/9ft
400m Sled Drag 135/90#

WOD Notes: TD = 30-40 min. The only movement where you don’t work at the same time is the wall balls. You may split up the work anyway you’d like, but try to split it up as evenly as possible. Sled Drag – you will share a sled with your partner, which you should be able to run the whole time!

Assistance
#abseveryday – 4 sets: 30 Sec Russian Twists + 30 sec Flutter Kicks + 30 sec V-ups/Tuck
—No rest in between movements

6/1/2018 – WOD

By WOD

Strength
Back Squat – 1×5 (70%), 1×4 (75%), 1×3 (80%), 1×2 (85%), 1×1 (90%), 1×1 (95%+)
—Work up to a heavy single. Only attempt a PR if you feel strong

Conditioning
Make-up/Skill Day!

Assistance
#abseveryday – Side Plank: 3 sets each side – 1 min on / 1 min off

5/31/2018 – WOD

By WOD

Strength
3 Position Clean + Split Jerk – 1 set every 2 minutes for 5 sets
—start @ 70% of CnJ & work up to a heavy set. Hang + Low Hang + Floor.

Conditioning
For Time
15 Squat Clean 135/95# (40%)
2 Rope Climbs 20ft
40/30 Cal Ski
10 Squat Clean 185/125# (60%)
2 Rope Climbs 20ft
30/23 Cal Ski
5 Squat Clean 225/155# (70%)
2 Rope Climbs 20ft
20/15 Cal Ski

WOD Notes: TD = 12-17 min. SC should be touch n go for a few reps on the first BB, but should be singles on the 2nd & 3rd BB. RC scale = climb to 15ft or do 6 pulley ascents each rd.

Assistance
a) #abseveryday: L-Sit/tuck (Pegboard) – 4 sets Max Effort or accumulate 4 minutes
b) GHD Glute Ham Raises – 3×15-20

5/30/2018 – WOD

By WOD

Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 6×5 @ 77-80% (close-grip)
—You may touch 2 KB/DB to the ground each rep for the RDL & use a BB for the bench press. Superset a/b.

Conditioning
For Time – “Regional Event #4”
2 Rounds of:
10 Power Snatches @ 77% of PS
12 Bar Facing Burpees
2 Rounds of:
10 Power Snatches @ 55% of PS
12 Bar Facing Burpees

WOD Notes: TD = 7-12 min. The first 2 rounds of 10 snatches should feel fairly heavy to where you have to do singles. The 2nd rd of 10 snatches should feel light to where you can touch n go most of the reps. You should really be able to pick up the pace once you finish the first 2 rounds, since the barbell will feel much lighter. Try to setup plates on your bar to where you only have to take off one plate on each side.

Assistance
a) Single Arm DB Rows – 4×12 (heavy)
b) GHD Sit-ups – 3×50 (sub: weighted Ab Mat Sit-ups – same weight as last wk)

5/29/2018 – WOD

By WOD

Strength
a) Back Squat – 1×5 (70%), 1×4 (75%), 1×3 (80%), 1×2 (85%), 1×1 (90%), 1×1 (95%+)
b) One Arm High Pulls – 3×15 each arm

Conditioning
1:30 AMRAP x 12 With a Partner
10 One Arm DB Hang Clean n Jerks 70/45# (5R + 5L)
Max Cal Row

WOD Notes: TD = 12-20 cal/rd. You should have about 55-60 sec each set to row each round at 95%+ effort!!! The DB Hang CnJ is the same movement from 18.1, but is heavier than the RX weight in the Open. Use a weight that will challenge you for 10 reps each round, but you can move quickly at the same time. Each partner will do 6 rounds of 1:30 on / 1:30 off. Score = total cals.

Assistance
#Abseveryday: Hollow Rocks – 3 sets Max Effort (rest as much needed between sets)
—Rx+ = Banded Hollow Rocks 

5/28/2018 – Happy Memorial Day!

By WOD

Closed! We will be at CrossFit Kazam doing the workout “Murph”! Have a fun and safe holiday everyone!

#abseveryday – 5 sets weighted plank: 2 min / 90 sec/ 60 sec/ 45 sec / 30 sec (use the heaviest weight possible for each set)

5/26/2018 – WOD

By WOD

Conditioning
For Time
Run 600m
30 Shoulder to Overhead 135/95#
30 T2B
100 Double Unders
40 Box Step up & overs 24/20″ 45/30# (2 – DB)
100 Double Unders
30 T2B
30 Shoulder to Overhead 135/95#
Run 600m

WOD Notes: TD = 16-22 min. Jerks should feel light to where you can do 30 reps in 3 sets or less. T2B Scale = scale reps to 15-20 or do 30 v-ups. DU scale = 50 DU or 200 singles. You must stand up on the box step-up & overs. Use light DB or KB for these!

Assistance
#Abseveryday – 2 sets: 75 sec Russian Twists (weighted) + 75 sec Flutter Kicks + 75 sec V-Ups
—rest as much as needed between movements

REMINDER: Rage is closed Monday for Memorial Day!

5/25/2018 – WOD

By WOD

Strength
Every 3 minutes for 5 sets:
2 Back Squats @ 85-92%

Conditioning
Make-up/Skill Day!

REMINDER: Rage will close today at 6pm! Come out and cheer on our Ragers (Ross, Ethan, Dan, Marlena, Lyssa, & Claire) who will be lifting in a qualifying meet for the American Open starting at 6pm!