Category Archives: Uncategorized

3/9/2015 – WOD

Strength
Back Squat – Work up to 95% of 1RM, then do 4×6 @ 80%

Conditioning
20 Min AMRAP
20 Wall Balls 30/20#
20 Burpees
20 KB Swings 70/53#

WOD Notes: This WOD is pure conditioning and should be good prep for 15.3, since I think either WB or Burpees will be in it (but who knows). Goal is to get 4+ Rounds. I still want you to use a slightly heavier ball than normal for this (Rx is 10ft for men/women).

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!

Post WOD recovery position

3/7/2015 – WOD

Conditioning
“2015 Open WOD 15.2”
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
***Etc., following same pattern

3/6/2015 – WOD

Strength
Front Squat – 5×3 @ 85%+
—You may also make-up the bench press from yesterday

Conditioning
Make-Up Day! Since classes were cancelled yesterday, you can make up that WOD or work on any skills you want to improve.

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!

***Open WOD 15.2 has been announced & it’s a repeat from last year (14.2). We will run heats every 20 minutes this Saturday (3/7) starting at 9am. If you have any questions regarding whether you should do Rx or scaled, don’t hesitate to ask one of the coaches.

Post 15.2

3/5/2015 – WOD

Strength
Bench Press – 5×3 @ 85%
—You may also use this time to work on any skills, if you don’t want to bench.

Conditioning
12 Min AMRAP
10 Burpee Box Jump Overs 24/20″
8 Front Rack Lunges 185/115lb

WOD Notes: Lunge weight should be 55-60% of 1RM Front Squat (should be unbroken every round, but challenging). Aim for 5-6 rounds.

Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!

3/4/2015 – WOD

Strength
Snatch – 7 sets (1 Snatch + 2 OHS)
—All 7 sets should be 80%+

Conditioning
2 Rounds For Time
40 Wall Balls 30/20lb
2 Rope Climbs 20ft
750m Row

Assistance
3×10 Glute Ham Raises on GHD

WOD Notes: Time domain for this WOD is 10-15 minutes. Rx’d height for WB is black line for men & gray line for women. Scaling for RC is 20 KB swings with weight you normally use.

3/3/2015 – WOD

Strength
Power Clean – 1 EMOM For 10 Minutes
—Start @ 80% & work up to a heavy single

Conditioning
For Time
15 Power Clean 185/115#
8 Ring Muscle-Ups
12 Power Clean
8 Ring Muscle-Ups
9 Power Clean
8 Ring Muscle-Ups

Extra Conditioning
Air Dyne: 3×1 min sprints (Rest 2 minutes between)

WOD Notes: PC weight is 65% of 1RM. If you can do MU, but 8 is too many to the point where you lose intensity of the WOD (shouldn’t take more than 90 sec), scale them to 4-5 each round. You may also do 12 C2B/chin over PU & 12 Dips or Push-Ups each round.

Announcement: Rage will be hosting a Gymnastics Seminar Sunday 3/22. It will be $20/person and will be run by Kaitlin Hardy (Outlaw Connectivity). Spots are limited, so please let me know if you are interested!

3/2/2015 – WOD

Strength
Back Squat – 1×10 (75%), 1×8 (77%), 1×6 (80%), 1×4 (85%), 1×2 (90+%)

Conditioning
12 Min AMRAP
5 Thrusters 165/105lb
10 Lateral Burpees over Bar
30 Double Unders

Midline
3×60 Sec weighted Plank (go as heavy as possible)

WOD Notes: Thruster weight is moderately heavy. You should be able to do all 5 reps unbroken, but it should get difficult towards the end. Scaling for DU are 60 singles. Aim for 6+ rounds (1 rd every 2 min).

Reminder: Thanks again to everyone who came out Friday/Saturday/Sunday to cheer those athletes who raged all over 15.1! If you plan on repeating today please come before 4pm if possible or do it at the top of the hour (be finished by 4:30, 5:30, 6:30, 7:30) for each class. You will have to find a judge and stay near the pull-up rig while the classes are going on. This wod requires lots of weights and can get messy!!! Monday’s are crowded as it is, so please only repeat if you think you can really improve your score. Please limit 3-4 athletes/time slot. Remember to submit scores by 8pm tonight, so I can validate them!

Dan & Jordy testing out the “Elevation” masks!

2/28/2015 – WOD

“2015 Open WOD 15.1”
9 Min AMRAP
15 T2B
10 Deadlifts 115/75#
5 Snatches 115/75#

“15.1A”
6 Min To Find 1RM CnJ

Reminder: Rage will open at 8am. First heat goes off at 9am! Time to Rage everyone!

***No CF Kids classes until further notice***

2/27/2015 – WOD

Strength
Front Squat – Work up to a heavy single (95%), then do 2-3 sets max reps @ 80%

Conditioning
Make-Up/Skills Day! Open WOD 15.1 & 15.1A have been announced! What do you all think? This workout will come down to grip and how efficient your T2B are, since the barbell weight is really light. Think about breaking up T2B from the beginning to save grip. If you want to do 15.1/15.1A tomorrow, you will have to find a judge. Rage will be hosting this workout Saturday AM, with heats starting at 9am & ending around 11am.

2/26/2015 – WOD

Strength
Bench Press (pause in bottom) – 7×2
—Start @ 75% @ work up to a heavy 2RM.

Conditioning
10 Min AMRAP
8 Burpee Box Step Over (20″ Box) – 70/35# DB
8 Strict C2B Pull-ups

WOD Notes: Today is somewhat of a lighter day volume wise in preparation for Open WOD 15.1. You may use DB or KB for the Burpee Box Step overs. Focus on lowering your hips/drive through the floor when picking up the weights. No kipping on the pull-ups for this WOD.

Reminder: CF Games Open WOD 15.1 WOD is announced tonight at 8pm on www.games.crossfit.com. Rage will host 15.1 Saturday AM, starting at 9am. We will be running a bunch of heats that you can sign-up for. Let’s get as many Ragers possible to compete or cheer everyone else on!

15.1 Open Announcement