Category Archives: WOD

8/23/2017 – WOD

Strength
Clean n Jerk – 20 min to work up to a heavy single

Conditioning
For Time
15 Clusters 145/100#
800 Run
12 Clusters 145/100#
600m Run
9 Clusters 145/100#
400m Run

WOD Notes: TD = 11-17 min. Clusters (sq clean thruster) should be about 50% of your thruster max. It should feel heavy the last few reps of each set.

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 4×6 each leg (55% of FS)
—rest 60 sec between legs
b) 15 Muscle-ups For Time and/or Bent-over DB Rows – 3×12 each arm (pause)
—Advanced do 20 MU For time.

8/22/2017 – WOD

Strength
a) Deadlift – 15 min to work up to a new 1RM OR 50 Reps for Time at 50% (Stamina)
—You may touch n go reps, but no excessive bouncing. Compare to 7 wks ago.
b) One Arm Shoulder Press– 4×6 each arm (heavier than last wk)

Conditioning (compare to 1/19/2016 & 7/6/2015)
1.a) 50 Cal Row For Time
—Rest 2 minutes
1.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
2.a) 50 Cal Row For Time
—Rest 2 minutes
2.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
3) For Time: 50 Cal Row + 25 Lateral Burpees Over Bar
—no rest between row/burpees

WOD Notes: TD = 1:20-3:00 For Row / 45 sec-90 sec for burpees / 3-4 minutes for part 3. For round #2, try to stay within 20 seconds of your first round for both the row/burpees. Round #3 is no rest between the 2 movements. You will record 5 separate times. Do your best to go 100% ALL OUT for each segment! Keep in mind, rowing for calories will favor the larger/taller athlete & burpees favors smaller/shorter athletes. Click on link above for previous results.

Assistance
a) Hollow Rocks – Tabata (10 Rounds)
b) Single Leg RDL (use BB) – 3×10 each leg (use 30% of DL)

8/21/2017 – WOD

Strength
a) Back Squat – 20 Min To Work up to a new 1RM
—Stamina = 50 Back squats for Time at 50% of 1RM (compare time to 7 wks ago).
b) One Arm High Pull – 4×6 each arm (5# heavier than last wk)

Conditioning
15 Min AMRAP
15 Wall Balls 30/20# To 10/9.5ft
20/17 Cal AD Bike (12/8 Assault)
15 KB Swings 70/53#

WOD Notes: TD = 4-6 rd. WB should be heavier than normal and be unbroken every round! Larger classes will stagger 1 min behind. Make sure to partner up with someone that’s similar height and you will share a bike with that person.

Assistance
a) Weighted Plank – 10 sets: 30 on / 30 off (heavier than last wk)
b) C2B Pull-ups (wide grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight

8/20/2017 – WOD

Open Gym: 12-3pm

“Shatter The Stigma” Competition at CF Fidelity

8/19/2017 – WOD

***Open Gym: 8am & 9am + Class at 10am***

Conditioning
For Time
1 Mile Run
50 Overhead Squats 135/95#
75 Burpee Box Jump Overs 24/20″

WOD Notes: TD = 15-21 min. OHS should be 50% of 1RM (should be able to do all 50 reps in 3-4 sets). If OH mobility is limited, do front squats instead.

Assistance 
a) Snatch Grip RDL – 5×5 @ 120% of Snatch
b) One Arm OH Carry – 3 sets: 50m each arm. Heavier than your 75m carry.

8/18/2017 – WOD

Strength
a) Back Squat – 1×5 @ 65%, 1×5 @ 75% 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100%
—Stamina = 50 Back squats for Time at 66% of 1RM (little heavier than mon).
b) One Arm Shoulder Press – 3×12 each arm (same as mon)

Conditioning
Make-up/Skill Day!

Assistance
a) L-Sit/tuck (pegboard) – 3 sets ME (rest as much needed between)
b) Sandbag Bear Hug Carry – 100m x 3 sets (heavy)
—Do not drop bag outside

Announcement
Saturday Schedule
*8am-10am = Open Gym
*10am-11am = Class
—Rage will close at 11:30am!

8/17/2017 – WOD

Strength
Power Snatch + Full Snatch – 1 set every 1:15 for 7 sets
—Go as heavy as PS allows. Start @ 75% of PS.

Conditioning
For Time
200m Sled Drag 45/25#
10 C2B Pull-ups
30/20 Cal Bike (18/12 Assault)
250m Sled Drag 45/25#
15 C2B Pull-ups
50/40 Cal Bike (30/20 Assault)
400m Sled Drag 45/25#
20 C2B Pull-ups
70/60 Cal Bike (40/30 Assault)

WOD Notes: TD = 14-20 min. The sled drag should feel light to where you can jog the majority of each round. Rx+ = 15/20/25 PU by round. The 200m mark is the curb to the first parking lot entrance up the street. C2B Scale = chin over bar, ring rows, or banded pu.

Assistance
a) One Arm High Pulls – 3×12 each arm (same as mon)
b) Bench Press (barbell) – 5×6 @ (80%)
c) One Arm Farmers Carry – 3 sets: 50m each arm. Heavier than your 75m carry.

8/16/2017 – WOD

Strength
2 Hang Clean (full) + 1 Split Jerk – 1 set every 90 sec for 7 sets
—start @ 75% & work up to a heavy complex

Conditioning
4 Min AMRAP (3 sets)
2 Rope Climbs (1 Legless 15ft + 1 w/ legs 20ft)
8 Hang Clean n Jerks @ 60% of CnJ
*Max Cals on Rower with time remaining in 4 min amrap
—Rest 3 min between rounds & repeat 2 more times.

WOD Notes: TD = 25-50 cal/rd. Record total cals for all 3 rounds. RC scale = climb 15/12ft with legs for both reps or 2 up/downs + 1 lap sled pull. The 8 HCnJ should be done in 1-2 sets & feel difficult by the 8th rep. You should have about 2 minutes to row all out each round!

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 3×10 each leg (45% of FS)
—rest 60 sec between legs
b) Bent-over DB Rows – 3×10 each arm
—Pause at the top of each rep

8/15/2017 – WOD

Strength
a) Deadlift – 3×5 @ 85% OR 50 Reps for Time at 58% (Stamina)
—No touch n go reps for the 3×5. You must lower under control & pull from a dead stop. You may touch n go reps for the stamina, but no excessive bouncing.
b) One Arm Shoulder Press– 3×10 each arm

Conditioning
4 Rounds For Time
20 T2B
7 Dball over Shoulder 150/100#
100m Dball Carry (on shoulder) 150/100#
70 Double Unders

WOD Notes: TD = 14-20 min. T2B scale = 20 knee above hips, 20 sit-ups, or 10 cal ski. You may keep the dball on your shoulder on your 7th rep then proceed to the carry. The carry is to the curb on other side of the street and back into Rage. Make sure to have dballs right near the garage doors each round. DO NOT drop the dballs outside!! Make sure to alternate which shoulder you use to carry dball each round. DU scale = 140 singles or 35 DU.

Assistance
a) Hollow Rocks – Tabata (10 Rounds)
b) Single Leg RDL (use BB) – 3×12 each leg (use 25% of DL)

8/14/2017 – WOD

Strength
a) Back Squat – 1×5 @ 65%, 1×5 @ 75% 2×2 @ 85%, 1×2 @ 95%, 1×1 @ 100%
—Stamina = 50 Back squats for Time at 65% of 1RM (same as Fri).
b) One Arm High Pull – 3×10 each arm

Conditioning
12 Min AMRAP of Bar Facing Burpees
*Top of every min do 5 thrusters 125/85#

WOD Notes: TD = 70-120 burpees. WOD starts with 5 thrusters (sorry for those who did “31 Heroes”). This WOD is very similar to last Monday, which you should approach it as an EMOM of 5 thrusters + 6-10 burpees. You must face the bar for the burpees & jump/land with 2 feet.

Assistance
a) Weighted Plank – 4 sets: 1 min / 1 min off (heavy)
b) C2B Pull-ups (narrow grip) – Accumulate 50 reps or 4×5 Neg if you can’t do PU
—Use weight if you can do more than 8 strict with no weight