3/18/2017 – WOD
Conditioning
13 Min AMRAP
55 deadlifts, 225/155/185/125#
55 wall-ball shots 20/14# To 10/9ft
55 calorie row
55 handstand push-ups
***Heat list is on the CrossFit Rager FB Page***
Blog
3/17/2017 – WOD
Strength
Front Squat – 5×6 @ 80% (30 reps – same weight as last week)
—You must do one set every 3 minutes. Set 5 will start at the 12 min mark.
Conditioning
Make-up/Skill Day!
3/16/2017 – WOD
Strength
Overhead Squat – 15 Min to work up to a heavy single
Conditioning
20 Min AMRAP
120ft (4 laps) Bear Hug Dball Carry 150/100#
10 Strict C2B Pull-ups (sub: 15 Ring Rows)
20 Burpees
30/25 Cal Bike
WOD Notes: TD = 4-5 rounds. Dball Carry is holding the ball in the frontal plane (keep upper back tight). 1 lap = 5 mats. Larger classes will have to stagger about 2 minutes. Record score as total reps. Each lap = 1 rep. Girls can score the 25 cals as 30. Each round is 64 reps.
Reminder: Open WOD 17.4 live announcement is tonight at 8pm. Come hang out at Rage to watch it!
3/15/2017 – WOD
Strength
Clean n Jerk (full) – 10×1 (First 5 – 1 rep every min, Last 5 – 1 rep every 90 sec)
—Start @ 70% & work up to a heavy single
Conditioning
For Time
20 Thrusters 135/95#
20 Power Clean 135/95#
100/85 Cal Row
20 Power Clean 135/95#
20 Thrusters 135/95#
WOD Notes: TD = 10-16 min. Thruster weight should feel moderately heavy to where you can do them unbroken the first round but they shouldn’t be a breeze. Power cleans should be quick singles for all 20 reps. Last set of thrusters should take no more than 3 sets.
3/14/2017 – WOD
***Update: Open Gym 3-6pm today***
Strength
Push Press – Work up to heavy 1 rep, then do 4×5 @ 80%
Conditioning
10 Rounds For Time
5 Deadlift 265/165# (55%)
7 HSPU
9 T2B
WOD Notes: TD = 9-15 min. DL should feel fairly light especially during the first 5 rounds of the WOD. Please pick a weight to where you can maintain good form throughout. HSPU are to a level surface and can be kipped. HSPU scale = 7 db push presses (should be unbroken). T2B scale = 9 knee above hips or 10 hollow rocks.
Blaire – 95# snatch during 17.3!
3/13/2017 – WOD
Strength
Back Squat – 5×6 @ 80% (30 reps – same weight as last week)
—You must do one set every 3 minutes. Set 5 will start at the 12 min mark.
Conditioning
3 Rounds For Time
100 Double Unders
40 Wall Balls 20/14# To 10ft.
10 DBall over Shoulder 150/100#
Midline
Plank (weighted) – 4 sets: 1 min on / 1 min off
WOD Notes: TD = 11-17 min (20 min cap). DU scale = 50 DU, as many DU as possible in 90 sec, or 150 singles. You may share Dballs with a partner, since you will be spread out by the time you get to that point.
Announcement: It’s looking like we are getting hit with a snowstorm early Tuesday AM that will last the entire day. The 5:30am class is most likely going to be cancelled on Tuesday as well as the evening classes. Please check this blog for class cancellation updates tonight and tomorrow!
3/11/2017 – WOD
“Open WOD 17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65/95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95/135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135/185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155/225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175/245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 185/265 lb.
*If all reps are completed, time cap extends by 4 minutes.
3/10/2017 – WOD
Strength
Front Squat – 5×5 @ 80%
—You must do one set every 3 minutes. So set 5 will start at the 12 min mark
Conditioning
Make-up/Skill Day!
3/9/2017 – WOD
Strength
Hang Snatch (full or power) – 7×1
—1 rep every 90 sec. Start @ 70% & work up to a heavy single by the end
Conditioning
3 Rounds (interval style)
25 KB Swings (unbroken) 70/53#
15 GI Janes
30/25 Cal Bike (20/15 assault)
—rest 3 minutes between rounds
WOD Notes: TD = 3:30-5 min / round. Approach this WOD as if it were only 1 round, so go 100% ALL OUT! Record 3 separate times on the whiteboard. I’d rather see a huge deviation from round 1 to round 3, than all 3 rounds around the same time.
Reminder: Open WOD 17.3 is announced tonight at 8pm! Stop by Rage to watch the Live Announcement!
