Category Archives: WOD

2/20/2020 – WOD

Strength
Power Snatch + Hang Power Snatch + Sq Snatch + Hang Sq Snatch – 5 sets @ 70%+

Conditioning
7 Min AMRAP Ladder
1 Muscle-up
2 Devil Press 40/25#’s DB
2 Muscle-ups
4 Devil Press 40/25#’s DB
3 Muscle-ups
6 Devil Press 40/25#’s DB
*Continue with pattern until 7 min is up then rest 1 Min
1000ft Versa Climber For Time w/ Partner

WOD Notes: Goal is to get into the rd of 7+ MU. MU sub = 2x Ring Rows + HR Push-ups. You may switch anyway you’d like for the VersaClimber. DB should be real light! Goal is 5-7 min. Record 2 scores (reps + Versa time)

Assistance
a) L-Sit/Tuck (Pegboard) – Accumulate 3 min
b) DB Reverse Flies – 3×20

2/19/2020 – WOD

Strength
Every 2 min x 5 sets 
Power Clean + Hang Power Clean + Full Clean + Hang Sq Clean + Jerk
—start @ 70% of CnJ & work up to a heavy complex. Goal is to hit 80%+.

Conditioning (16 min cap)
For Time
15 Muscle Clean 95/65#
20 Shoulder Press 95/65#
25/20 Cal Assault Bike
15 Power Clean 135/95#
20 Push Press 135/95#
25/20 Cal Assault Bike
15 Sq Clean 165/105#
20 Push Jerk 165/105#
25/20 Cal Assault Bike

WOD Notes: Choose weights that will allow you to touch n go most of the muscle cleans/presses. PC should feel light to where you’re doing quick singles. PP should be done in 2-3 sets max. Sq clean should be quick singles and jerks done in 3-4 sets. If your sq clean is weaker or the same as your power clean use the same weight for 2nd/3rd rd. 

Assistance
a) Weighted Sit-ups (hold weight behind head) – 15 reps every min for 8 min
b) Banded Leg Curls – 4×20 each leg or GHR (5×10)

2/18/2020 – WOD

Strength
Every 3:30 x 5 sets
a) Hex Bar DL – 6 Reps @ 70%+
b) BB Bench Press – 8 reps @ 70%+
c) DB Bicep Curls – 8 reps + 60ft Gun Walk (both arms at same time)

Conditioning (18 min cap)
For Time
50/43 Cal Row
40 Burpees to Target
30 Dball over Shoulder 125/80#
40 Burpees to Target
50/43 Cal Row

WOD Notes: Choose a bar that is slightly above your reach if possible for the burpees. Movement breakdown in total: Row: 4:30-6 min. Burpees: 4:30-6:30 min. Dball: 3-4:30 min. You will still be under the cap if you’re on the high end of these time domains.

Assistance
Ab Rollout (rings) – 6×12 reps

REMINDER – “Cupping Seminar” 
Lets have fun on a relaxed Sunday morning and learn how to apply cupping therapy. You will learn how to safely use suction cups to treat minor workout aches/pains and promote good health.
COST: $15
WHEN: Sunday 2/23/2020 @11:00am
WHERE: CrossFit Rage
Bring your own cups. Recommended are the silicone set or the hand pump type. Fire cupping will be demonstrated with glass cups.
Wear loose fitting clothes since you will be learning on each other. Also bring a beach towel to lay on and hand towel to keep clean

2/17/2020 – WOD

Strength
Every 3:30 x 5 Sets
a) Elevated Reverse Lunges – 14/12/10/8/6 by round (heavy)
b) Strict Pull-ups (wide grip) – 8-10 Reps
c) Barbell Skull Crushers – 10 Reps
—start with both feet on 45# plate for lunges

Conditioning
12 Min Running Clock – 5 Rounds
10 Goblet Squats 120/80# DB
2 Rope Climbs 15ft or 2 Pegboard Ascent
50 Double Unders
***200m DB Carry (anyway you’d like) + max burpees when you come back in the gym.

WOD Notes: WOD should take 8-10 minutes. Record 2 scores (time + #burpees). Goblet squats should feel heavy for 10 reps each round. RC sub = Climb to 10-12 ft or 4 heavy pulleys/round. DU sub = 25 DU or 75 singles.

Assistance
Weighted Plank – 6 Sets: 45 sec on / 45 sec off

2/15/2020 – WOD

Conditioning
Partner WOD – For Time
60/50 Cal Bike
50 Deadlift 315/205# 
35 Double Dutch Burpees
60/50 Cal Bike
35 Double Dutch Burpees
50 Clusters 165/105# 
60/50 Cal Bike

WOD Notes: Goal is sub 30. This WOD is “you go, I go” except for the burpees which you will do at the same time (35 each). DL = 65% (should switch every 3 to 5 reps). Clusters should feel moderately heavy & switch every rep with your partner. Sprint the bike each round!

2/14/2020 – WOD

Strength/Conditioning
Make-up/Skill Day!

2/13/2020 – WOD

Strength
Hang Snatch + Snatch – 1 set every min for 10 min @ 75-80%
—Drop bar after first rep

Conditioning
5 Rounds
10 DB Bench Press (heavy – unbroken every rd)
20/16 Cal Row
—rest 1 minute
3 Rounds
8 Bar Muscle-ups (sub: 8 C2B PU + 8 HR Push-ups)
25 Wall Balls 20/14# to 10ft

WOD Notes: Record 2 seperate times. Goal is sub 10 on part 1 & sub 8 on Part 2. 

Assistance
a) L-Sit/Tuck (pegboard) – 30 sec on / 60 sec off for 6 sets
b) DB Reverse Flies – 4×15

2/12/2020 – WOD

Strength
Every 90 Sec x 6 Sets: 3 Deadlifts + 1 Clean + 2 Jerk @ 75%+ CnJ
—The point of this is to fatigue your grip a little so that you’ll have to focus on being patient & quick under bar. Last 3 sets are every 2 min.

Conditioning (14 min cap)
3 Rounds For Time
10 Power Cleans 175/115#
8 Laps Farmers Carry (240ft) 70/45#’s DB
10 Push Jerk 175/115#
100 Double Unders

WOD Notes: Use 60% of PC/PJ (same weight for both). If jerk is a lot weaker. then the cleans will feel a little lighter. The goal is to do the jerks unbroken each round but feel challenging. 1 Lap = 5 mats. DU sub = 150 singles or 50 DU. Try to avg 4 min rounds or less. Do quick singles on cleans.

Assistance
a) Weighted Sit-ups – Tabata for 130 reps
b) Banded Leg Curls – 4×20 each leg or GHR (5×10)

2/11/2020 – WOD

Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 6 reps (little heavier than last wk. (35%+ of DL)
b) DB Shoulder Press – 8 reps (heavy)
c) DB Bicep Curls – 8 reps (both arms at same time)

Conditioning
10 Rounds (interval – w/ a partner)
10 DB Snatches (alternating) 80/50#
15 T2B
200ft Versa Climber

WOD Notes: Each partner will do 5 rounds “you go, I go”. Try to really sprint the versa climber because you will have rest each round! Goal is to hold 150ft/min+ even during the later rounds! You should be able to cycle through snatches fast while switching in the air. T2b sub = toe through ring or 15 knee above hips! No wasting time on T2b! Shoot for less than 2 min rounds!

Assistance
Ab Rollout (rings) – 5×15 Reps

2/10/2020 – WOD

Strength
Every 3:30 x 5 sets
a) Elevated Front Rack Lunges – 8 reps (little lighter than last wk)
b) DB One Arm Bent-over Rows – 10 reps (each arm)
c) Banded Tricep Extensions – 15-20 reps
—Stand on 45# bumper & step back for the lunges

Conditioning
15 Min AMRAP
8 Back Squat 185/125#
12 Bar Facing Burpees
16/13 Cal Ski

WOD Notes: Goal is 5+ rds. BS = 45-50% (should be unbroken every rd but shouldn’t feel super light). You should be able to get right back on the back squats within 15-20 sec of completing ski erg each rd. 

Assistance
Weighted Plank: 10 sets – 30 sec on / 30 sec off