Category Archives: WOD

2/24/2018 – WOD

Conditioning
CrossFit Open 18.1 – 20 Min AMRAP
8 T2B
10 DB CnJ 50/35/20#
14/12 Cal Row

WOD Notes: TD = 7-14 rd. T2B should be unbroken if you are proficient at them. If you have trouble linking, you can still keeping moving by doing quick singles on a low pull-up bar. The DB CnJ should be unbroken without putting the DB down if it’s light for you. If it’s heavy, think about putting the DB down after you do 5 reps with the one arm. Choose a pace on the rower that will allow you to get off the rower and transition right to the T2B. I’d recommend not pulling straps tight on the rower.

HEAT LIST:
8am – Ryan B, Marie, Seth, Tim G, Dave P, Josh
8:30am – Stacey T, Rachel, Candy, Denise, Claire
9am – Ethan, Maria Van Buren, Lisa Ann, Gwen, Jacob, Marlena, David Broderick, Amber, Keith, Sara Thomas Gill
9:30am – Sam P, Frank, AY, DJ, Mary, Allison Volpe, Bonnie, Julian, Dom, Balder
10am – Jen, Annette, Donnie, Lyssa, Joe Fargo, Alison, Chris, Angie B, Mike Fretz, Steve Wilcher
10:30am – Evan, Tony, Brent, Steve S, Teresa, Andy B, Eric Hill, Shayne Tobin, Deb
11am – Ryan Hutchison, Maria Gaio Gallagher

2/23/2018 – WOD

Strength
Back Squat – 4×7 @ 65-70% (Pause in the bottom on every rep)

Conditioning
Make-up/Skill Day!

Announcement
Open WOD 18.1 has been announced! Tomorrow (Sat) we will run heats every 30 minutes starting at 8am. You will be responsible for warming up on your own. You may still sign-up for a heat even if you aren’t competing in the Rage Open. Please email me & let me know what heat you’d like to be in if you haven’t already responded on Facebook! Feel free to invite any family or friends to come out and cheer everyone on! Good luck everyone!

2/22/2018 – WOD

Strength
Hang Clean – 15 min to work up to a heavy single

Conditioning (23 min cap)
Complete For Time With a Partner
120/90 Cal Ski
100 KB Swings 70/53#
200/160 Cal Bike

WOD Notes: TD = 16-22 min. This is an interval style WOD where you should be working at 95%+ effort, since there’s built in rest when your partner is working. For the ski erg, the interval is 30 sec on / 30 sec off until you reach 120/90 cals. KB swings – switch every 10 reps. For the bike switch every 25/20 cals.

Assistance
a) One Arm Shoulder Press – 4×8 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 3 minutes

2/21/2018 – WOD

Strength
Hang Snatch – 20 min to work up to a heavy single
—You may go from below or above the knee

Conditioning
3 Rounds For Time
12 Power Snatches 155/105# (70% of PS)
150m Sled Drag 100/50#
9 Ring Muscle-ups or 12 GI Janes
400m Run

WOD Notes: TD = 15-20 min. PS should be quick singles and should take between 60-75 sec to do the 12 reps. The sled drag starts at the middle door. You will drag the sled up to the “Marcor” sign & back to the middle door. You may do a combination of ring/bar mu if you’d like. Scale the reps if you can’t complete the 9 reps in under 90 secs.

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 5×10 (work on slow eccentric)
b) Ring Rows – 5×10 (pause at the top)
c) GHD Sit-ups – 5×25 (rest 60 sec between sets)

2/20/2018 – WOD

Strength
Bench Press – Quickly work up to a heavy single, then do 4×8 @ 75%

Conditioning
15 Min AMRAP
20 T2B
30 Wall Balls 30/20# to 10/9ft
40/30 Cal Row

WOD Notes: TD = 2-3 rd. T2B scale = 10-15 reps (if you can’t link) or 20 V-ups. WB should be done 2-3 sets at the most (should be doing 10 at a time minimum).

Assistance
a) Snatch Grip Pulls – 5×5 @ 115% of snatch
—Start from floor each rep. Contact + drive elbows up
b) Hollow Rocks – 10 Rounds: 30 sec on / 30 sec off

2/19/2018 – WOD

Strength
a) Back Squat – 4×8 @ 65-70% (Pause in the bottom on every rep)
b) One Arm High Pulls – 4×8
—stay light & slow tempo on the way down

Conditioning (20 min cap)
For Time
15 Clean n Jerk 115/75#
15 Bar Facing Burpees
12 Clean n Jerk 165/105#
15 Bar Facing Burpees
9 Clean n Jerk 205/135#
15 Bar Facing Burpees
6 Clean n Jerk 225/155#
15 Bar Facing Burpees
3 Clean n Jerk 245/165#
15 Bar Facing Burpees

WOD Notes: TD = 12-17 min. Figure out your weights & how you will load them beforehand to minimize transition time! First set of CnJ should feel super light (35-40%). Please save the 10#/15#/25# bumpers! Last weight should feel heavy (75-80%). You don’t have to squat the cleans. Please follow the new Open burpee standard!

Assistance
a) Strict C2B Pull-ups (supinated grip) – 5×9 or accumulate 45 reps. Scale = 20 negatives
b) Weighted Plank: 8 sets: 45 sec on/ 45 sec off (same wt as last wk)

2/18/2018 – WOD

Open Gym: 1-3pm

Reminder: “The Open” Judges meeting starts at 3pm today.

2/17/2018 – WOD

Conditioning
10 Min AMRAP (with a partner)
40 Thrusters 135/95#
60/50 Cal Bike (40/30 assault)
—Rest 2 minutes after 10 min amrap then
10 Min AMRAP (with a partner)
20 DBall over Shoulder 150/100#
50/40 Cal Ski

WOD Notes: TD = 2-3 rd for each couplet. One person will work while the other rests. You may break up thrusters anyway you’d like. The bike/ski should be sprints and you may break up the cals as needed. You should alternate one at a time for the dball. If there’s more than 12 people in a class, some of you will have to do the 2nd couplet first.

2/16/2018 – WOD

Strength
a) Front Squat – 20 min to work up to a heavy single
b) One Arm High Pulls – 4×15 (light)

Conditioning
Make-up/Skill Day!

Assistance
a) Bicep Curls + Gun Walk – 4×8 reps (heavier than normal)
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements

REMINDER: Judges meeting for The Open is this Sunday at 3pm!

2/15/2018 – WOD

Strength
Snatch (full) – 20 min to work up to a heavy single

Conditioning
3 Rounds For Time
20 DB Snatches (alternating) 70/45#
20 C2B
400m Run

WOD Notes: 9-15 min. You don’t have to switch the DB mid air, but it’s recommended. C2B scale = 12-15 reps or 20 V-ups.

Assistance
a) One Arm Shoulder Press – 4×10 (lower down slow)
b) Banded Dball Carry (march in place) – 4×60 sec (heavier band)
c) L-Sit/tuck (Pegboard) – Accumulate 4 minutes