Blog

3/4/2014 – WOD

Strength
EMOM For 10 minutes
3 Push Press @ 75% + 3 High Box Jumps (40/30″)
—Bar starts from ground. Step down after each Box Jump if possible

Conditioning
For Time
30 T2B
50 Shoulder to Overhead 115/75lb
1000m Row
—Rest 5 minutes
Tabata: Slam Balls
—Count total reps over the course of 4 minutes

WOD Notes: T2B should be unbroken if possible, however you may have to break up S2O into 2-3 sets max, so choose a weight that will allow for that. The row at the end should be an all out effort, since time domain on this WOD is between 6-10 minutes.

*Amazing job everyone on 14.1. CF Rage saw a lot of great performances these last few days! Let’s make sure to WOD everyday with same intensity as 14.1. Monday-Thursday are the higher volume days where you must show up and give 100% effort (not 110%, haha!).

3/3/2014 – WOD

Strength
Back Squat – 2 EMOM For 10 Min
—min 1-3 @ 80%, min 4-7 @ 85%, min 8-10 @ 90%

Conditioning
5 Rounds For Time
15 Wall Balls 20/14lb
12 Burpees
9 Overhead Squat 115/75lb

Midline
4×50 AB Mat Sit-ups (weighted)

WOD Notes: Rx’d for WB is 10′ for both men & women. You may scale to gray or red line if necessary. OHS weight should be light enough to where you can do 9 reps unbroken easily every round. You may sub front squats (40%) for OHS if necessary.

***Remember to submit scores by 8pm monday, so they can be validated!

3/1/2014 – WOD

Conditioning
“Open WOD 14.1”
10 Min AMRAP
30 Double Unders
15 Power Snatches 75/55lb

WOD Notes: If you didn’t register, you may scale the weight or do 75 singles each round if necessary.

*Top Men’s Score so far is Dan J with 309 reps
*Top Women’s Score so far is Nina B with 306 reps
—8:40am Nutrition Challenge Awards
—8:45am Standards Meeting
“Heat Lists”
9am
Teresa D Nikki L
Jenny K Mary H
Tighe C Joe
Henry M Jen B
9:20am
Amy J Andy B
Bryan B Carolyn B
Fiorella W Trish A
9:40am
Stacey T Kristi A
Steve A Blaire S
Bonnie Clayton H
Tina M
10am
Joan G Jenn S
Jason M Brent S
Bill L Nicole P
Matt B
10:20am
Julie S Candy S
Diana L
10:40am
——-
11am
Bob R Kylie F
Ed H Evan B
Eric A

2/28/2014 – WOD

Strength
Front Squats (Pause) – 2 EMOM For 8 min @ 75% of 1RM

Conditioning
—Make-up Day! If you missed a WOD this week, come in and make one up from this week or work on skills that you want to improve (double unders).

***Today should be an active/recovery day for those of you who are doing Open WOD 14.1 on Saturday (people who signed up for The Open). You may come in (fri) anytime from 2-8pm to warm-up/loosen up. A few athletes (Dan, Eric, Patrick, Nina) will be doing 14.1 tomorrow after 6pm, so stop by and cheer them on! Rage will open at 8am on Saturday. Standards meeting will be at 8:45am & first heat will kick off at 9am. Heats will run every 20 minutes & we will be running 8 athletes per heat. 3.2.1…Rage!

2/27/2014 – WOD

Strength
Deadlift – 7×2 @ 70-75%
—Focus on moving weight quick. Rest 60 sec between sets

Conditioning
10 Min AMRAP
1 Rope Climb 20′
8 DB Snatches 80/45lb
40 Double Unders

Assistance
Back Extensions – 3×12 (tempo: 5 sec up/down)

WOD Notes: Scaling for RC are 3 up/downs. Scaling for DU are 100 singles or 20 DU.

Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced tonight @ 8pm on http://games.crossfit.com/

2/26/2014 – WOD

Strength
Squat Clean – 1 EMOM for 12 Min
—Start @ 80% & work up to a few heavy singles towards the end

Conditioning
3 Rounds For Time
3 Thrusters
3 T2B
6 Thrusters
6 T2B
9 Thrusters
9 T2B
***Rd 1 = 155/115lb, Rd 2 = 135/95lb, Rd 3 = 115/75lb

Assistance
Air Dyne – 6×30 sec sprint (rest 90 sec between)

WOD Notes: Thruster weights decrease each round, so make sure you set-up weights to transition easily for the next round. There is no rest between rounds. Make sure to keep up the intensity today, since Thursday and Friday will have less volume in preparation for 14.1 on Saturday.

Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm onhttp://games.crossfit.com/

Tony – repping through thrusters!

2/25/2014 – WOD

Strength
EMOM For 12 Minutes
ODD = 6-8 Reps DB Bench Press (heavy, but not max weight)
EVEN = 40 Double Unders (10 Triple Unders if you are a ninja)

Conditioning
50 Burpee Box Jumps For Time 24/20″
*Top of every min do 3 Power Snatches 155/105lb

Midline
3×12 GHD Sit-ups (tempo: 5 sec down & up)

WOD Notes: The WOD starts with 3 Power Snatches (70% of 1RM). You may scale the height of the box if necessary.

Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm on http://games.crossfit.com/

Welcome Brandon!

2/24/2014 – WOD

Strength
Back Squats (Pause for 2 sec in bottom) – 2 EMOM for 8 min @ 75-80%
—Go as heavy as you can while maintaining technique

Conditioning
For Time (Each round is scored/timed separately)
10 Hang Power Cleans 215/125lb
10 Strict C2B Pull-ups
600m Row
—Rest 5 minutes
20 Hang Power Cleans 185/115lb
20 C2B Pull-ups
800m Row
—Rest 5 minutes
30 Hang Power Cleans 155/95lb
30 Chin over Bar Pull-ups
1000m Row

WOD Notes: Each round should be 95-100% effort, since you have built in rest time. The 10 HPC should be unbroken at a heavy weight that is challenging. The 20/30 HPC will most likely have to be broken up into 2-3 sets. The first round of pull-ups are strict (no kipping). Fast transition between movements and make sure to sprint the rows!

Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm on http://games.crossfit.com/

2/22/2014 – WOD

Conditioning
For Time
10 Squat Clean Thrusters 185/115lb
25 Double Unders
20 Slam Balls 50/35lb
25 Double Unders
30 GI Janes
25 Double Unders
40 Russian KB Swings 88/70lb
25 Double Unders
50 Wall Balls 20/14lb
25 Double Unders
800m Run

Announcement: Good luck to Dan/Nicole, Shayne/Stacey, and Eric/Mary at Cupid’s Revenge Partner Competition today!

Ragers at Cupid’s Revenge Comp!

2/21/2014 – WOD

Strength/Skill
EMOM For 12 Min
ODD = 3 Front Squats @ 80%
EVEN = 5 Deficit HSPU (3 45’s each side/2 45’s each side)
—Scale HSPU to handstand hold against wall for 30 seconds or 5 strict press @65%

Conditioning
5 Rounds (each round is all out!)
10 DB Snatches 80/45lb
6 Laps Shuttle Run
—Rest 2 minutes between rounds

WOD Notes: This is an interval style WOD where each round must be an all out sprint, since there is built in rest time each round. Scale the weight on the DB snatch to where you can get through 10 quickly. Subtract 8 minutes from total time when you finish last round. You may also make up a WOD that you missed earlier this week if you’d like.

Let’s see if this video pumps you up for the Open next Saturday!